Got a treadmill at home. I think investing in an at-home exercise machine is worth it, especially for situations such as this.
Or you could read the Continuation and raise your heart rate and blood pressure
Your Exercise Routine
- Thread starter Walter
- Start date
Or you could read the Continuation and raise your heart rate and blood pressure
You can try some jump rope since it’s real cheap, or just look up some body weight exercise program?
I've been exercising in my room using only my father's pair of dumbbells (I started with 5 kg and ended up with 8 kg, I didn't feel like doing more than that) and a towel on the floor since I was 16, even in summer (using a fan and usually starting past 18:30 h). I started doing approx 45 minutes of exercise, now it's close to an hour, every two days, full body. I've been varying it a bit during the years, and now I usually do other stuff since I started going to the gym (mostly swimming). I'm not looking for anything in particular besides feeling good and gaining some muscle. I don't care much about any diet besides not eating pastries or too many sweets. So this is my routine now when I do it at home, maybe instead of full body I do only upper or lower body:
1) Some 10s stretching per group of muscles as warming. Also, 15s of rest between series and drinking some water between different exercises.
We start standing, making use of my bed or a flat vertical surface like my wardrobe if necessary:
2) 5 series of 24 weight uplifts (switching arms until a total of 24, so 12 per arm) for biceps.
3) 5 series of 24 weight uplifts (12 per arm, then switching arms) for triceps.
4) 5 series of 12 and 6 weight uplifts (both arms at the same time, alternating one series of 12 with 1 kg with one series of 6 with 8 kg) for deltoids.
5) 6 series of 20 pressing the palms of my hands against each other in front of my chest (the tips of the fingers touching the inner side of the wrists, so not like praying) for pectorals.
Now on the floor:
6) Facing up: 5 series of 20 leg uplifts (switching legs).
7) Facing down: 100s of plank.
8) 100s of left-side plank and then 100s of right-side plank.
9) Facing down: 20 opposite arm and leg uplifts (switching arms and legs).
10) Facing down: 20 torso uplifts.
Now standing up again:
11) 4 series of 20 backside leg uplift (20 per leg, then switching legs, but maybe I should switch for every uplift).
12) 3 series of 20 squats holding an 8 kg dumbbell against my torso.
13) 3 series of 20 standing on tiptoes.
14) Some 15-25s stretching per group of muscles for cooling down.
When I don't exercise at home, but in the gym or outside, or if I don't really feel like exercising at all, I do some of this, depending on what I feel like doing:
a) 1 hour of fast walking in the mountain (like I'm about to lose the train or something, so with lots of energy).
b) 30 min swimming (10 front crawl/freestyle, 10 backstroke, 10 breaststroke, 2 diving).
c) 30 min jogging (usually alternating 8-9 min of jogging with 1-2 minutes of walking to rest a bit).
d) 1-hour walk coming home from work, or just going out for a 1-hour walk.
e) I go to the outdoor gym to do some rowing and using the pull down machine, since I usually get upper back contractions due to my office job.
I don't exercise everyday, I don't even exercise every two days since I started working three years ago, because I just prioritize other things in my life, but I feel like I really need to discipline myself again on exercising. I don't exercise outside only if it rains. If it's cold I just wrap myself up a bit, and if it's hot I do it on early or late hours.
1) Some 10s stretching per group of muscles as warming. Also, 15s of rest between series and drinking some water between different exercises.
We start standing, making use of my bed or a flat vertical surface like my wardrobe if necessary:
2) 5 series of 24 weight uplifts (switching arms until a total of 24, so 12 per arm) for biceps.
3) 5 series of 24 weight uplifts (12 per arm, then switching arms) for triceps.
4) 5 series of 12 and 6 weight uplifts (both arms at the same time, alternating one series of 12 with 1 kg with one series of 6 with 8 kg) for deltoids.
5) 6 series of 20 pressing the palms of my hands against each other in front of my chest (the tips of the fingers touching the inner side of the wrists, so not like praying) for pectorals.
Now on the floor:
6) Facing up: 5 series of 20 leg uplifts (switching legs).
7) Facing down: 100s of plank.
8) 100s of left-side plank and then 100s of right-side plank.
9) Facing down: 20 opposite arm and leg uplifts (switching arms and legs).
10) Facing down: 20 torso uplifts.
Now standing up again:
11) 4 series of 20 backside leg uplift (20 per leg, then switching legs, but maybe I should switch for every uplift).
12) 3 series of 20 squats holding an 8 kg dumbbell against my torso.
13) 3 series of 20 standing on tiptoes.
14) Some 15-25s stretching per group of muscles for cooling down.
When I don't exercise at home, but in the gym or outside, or if I don't really feel like exercising at all, I do some of this, depending on what I feel like doing:
a) 1 hour of fast walking in the mountain (like I'm about to lose the train or something, so with lots of energy).
b) 30 min swimming (10 front crawl/freestyle, 10 backstroke, 10 breaststroke, 2 diving).
c) 30 min jogging (usually alternating 8-9 min of jogging with 1-2 minutes of walking to rest a bit).
d) 1-hour walk coming home from work, or just going out for a 1-hour walk.
e) I go to the outdoor gym to do some rowing and using the pull down machine, since I usually get upper back contractions due to my office job.
I don't exercise everyday, I don't even exercise every two days since I started working three years ago, because I just prioritize other things in my life, but I feel like I really need to discipline myself again on exercising. I don't exercise outside only if it rains. If it's cold I just wrap myself up a bit, and if it's hot I do it on early or late hours.
December 4 2022 to June 2024 I was doing gym almost everyday including around 17 exercises for different body parts. Also 7-10k steps daily in nature.
I got to 100 push ups this way, and 60kg 15x4 bench press. Got about 10kg muscle mass up. I had surgery later so I lost some weight but I am regaining it, also got some problem with alcohol so need to stop that lol
I got to 100 push ups this way, and 60kg 15x4 bench press. Got about 10kg muscle mass up. I had surgery later so I lost some weight but I am regaining it, also got some problem with alcohol so need to stop that lol
I got too overzealous this afternoon with the nice warm weather. I went out on what was supposed to be a 20-mile bike ride, and ended up being 8 miles one direction and 8 miles speeding back after a sudden thunderstorm. I ended up completely drenched and terrified 
I usually choose to run or walk for exercise. If I feel like running, I immediately head to the playground or street, open my smartphone, and launch the exercise app to track the distance. To be honest, though, whether I exercise or not, my BMI consistently remains between 18.5 and 19.5. The reason I exercise is to balance my mental and physical well-being, reduce stress, and hopefully add a few years to my life.
However, occasionally for remain social needs, I play badminton or ping-pong with my colleagues.
When girls take the subway to the market to go shopping, they probably walk over 10,000 steps.And it takes girls about 4 hours to travel back and forth.
My legs seem to prefer running over walking for the same distance. 5km is about my walking limit. If I go beyond that, I have to walk 1km and then rest for 20 minutes.
So,to avoid having to walk too much, I should probably take the bus, the subway, or maybe even a shared-bike.
However, occasionally for remain social needs, I play badminton or ping-pong with my colleagues.
When girls take the subway to the market to go shopping, they probably walk over 10,000 steps.And it takes girls about 4 hours to travel back and forth.
My legs seem to prefer running over walking for the same distance. 5km is about my walking limit. If I go beyond that, I have to walk 1km and then rest for 20 minutes.
So,to avoid having to walk too much, I should probably take the bus, the subway, or maybe even a shared-bike.
Hmmm, I don't have a dedicated exercise routine but I did try running few months back and was able to run 5k in sub 25. Am still proud of that.
I am thinking of training my explosiveness and maybe try volleyball in college.
I tried sprinting today and run a set and oh my god, I think my soul is still not inside my body...
I am thinking of training my explosiveness and maybe try volleyball in college.
I tried sprinting today and run a set and oh my god, I think my soul is still not inside my body...
I usually go running several times a week, but it has to be at stupid o'clock (like 5 or 6am). I prefer running when it's still quiet and nobody's around.
The rest of the time, it's workouts in my makeshift gym. A combination of bicep, triceps and shoulder exercises. Heavy weights, low-reps.
My main problem is overeating. Although I'm fairly muscular, I would look a lot better if I lost some timber. Food is the enemy!
The rest of the time, it's workouts in my makeshift gym. A combination of bicep, triceps and shoulder exercises. Heavy weights, low-reps.
My main problem is overeating. Although I'm fairly muscular, I would look a lot better if I lost some timber. Food is the enemy!
Parkus
Keep pushing no matter what
After a bunch of insisting from a bunch of people, I've given in(well forced) and have started going to the gym(for real this time)Hoping to look about 20 pounds slimmer in the coming months.
I think my one and only problem is figuring out what to work on. Right now i've been doing a helluva lot of cardio, I don't really know what feels right for me and what's limited because of my celebral palsy. Hopefully im able to figure it out along the way and grow adjusted to this stuff, all I know is that I need to work on lifting more because I feel so goddam weak.
I think my one and only problem is figuring out what to work on. Right now i've been doing a helluva lot of cardio, I don't really know what feels right for me and what's limited because of my celebral palsy. Hopefully im able to figure it out along the way and grow adjusted to this stuff, all I know is that I need to work on lifting more because I feel so goddam weak.
Can't go wrong with dumbbells, load them so you can't do more than a set of 10 and then do a bunch of those. Will improve arm strength fairly rapidly. Squats complement that well for the lower body if you can do the movement.
Parkus
Keep pushing no matter what
Unfortunately I cannot. I can only really do exercises sitting down. I'm at the gym for about 2 hours and for the first 30 minutes I put in some cardio on the bicycles(as well for the last 30 minutes)and then I switch to whatever machine I can use that isn't occupied for my arms, I want to find one I'm able to stick with. I will try my hand with dumbells though!
Rhombaad
Video Game Time Traveler
I recently completed a three-month round of physical therapy for my back. Now, I stretch every day for about 15 minutes and do strength exercises every other day (three sets of 14 bicycle kicks, core-strengthening using an elastic band, and three sets of ten squats with a 10-pound kettle bell). I also go for a walk three times a week (usually at the grocery store ). This, plus my CPAP machine, has me feeling better in my 40s than I did in my 30s.
). This, plus my CPAP machine, has me feeling better in my 40s than I did in my 30s.Been quite a long time since this thread was active, eh?
Well an update I guess. I did some months of MMA training earlier this year but had to stop it because of college and so now, for the next 3-4 months left in 2026...am focusing on strength as much as possible.
I do a Pull Push Leg Rest Upper Lower Rest split.
(The reason why I have pull first is because of two reasons. I have busy Mondays with college works. And, given how Monday is universally Chest day. I can dial in a back workout without waiting for the machines
Another reason is, Am focusing a lot on big heavy lifts. So I do Deadlift and Snatches on Monday and Wednesday.)
Some days I train twice a day. For example- On Monday, I train twice. Morning is deadlift and Snatches. And evening is Back and Biceps work.
Friday, which is Upper day, I train chest, triceps, shoulders in Morning and Back biceps in evening.
Exercise selection is pretty basic. All the heavy compound exercises and some exercises aimed for hypertrophy for smaller muscle groups.
Although, I have ditched Back squats for Zercher Squats( https://youtu.be/vpy4ADmlo1E?si=YdRFz4KYEGAeQZMW ) which I have heard has a much better carry over to Grappling arts. So for squats, am doing a Pendulum or Hack squats.
So yea that's my updated exercise routine!
Well an update I guess. I did some months of MMA training earlier this year but had to stop it because of college and so now, for the next 3-4 months left in 2026...am focusing on strength as much as possible.
I do a Pull Push Leg Rest Upper Lower Rest split.
(The reason why I have pull first is because of two reasons. I have busy Mondays with college works. And, given how Monday is universally Chest day. I can dial in a back workout without waiting for the machines
Another reason is, Am focusing a lot on big heavy lifts. So I do Deadlift and Snatches on Monday and Wednesday.)
Some days I train twice a day. For example- On Monday, I train twice. Morning is deadlift and Snatches. And evening is Back and Biceps work.
Friday, which is Upper day, I train chest, triceps, shoulders in Morning and Back biceps in evening.
Exercise selection is pretty basic. All the heavy compound exercises and some exercises aimed for hypertrophy for smaller muscle groups.
Although, I have ditched Back squats for Zercher Squats( https://youtu.be/vpy4ADmlo1E?si=YdRFz4KYEGAeQZMW ) which I have heard has a much better carry over to Grappling arts. So for squats, am doing a Pendulum or Hack squats.
So yea that's my updated exercise routine!