Home workout?

[*OG Wenger*]

Well have just broken up from college for Christmas and that means i won't be able to use their gym for 3 weeks.

My local gym only does 1 year contract memberships and paying admission each time can be expensive. So i was thinking of just doing some small home workouts just so i don't lose too much over the holidays and so i don't have to play catch up when i go back to the gym. Like i said i don't expect to achieve a lot of hypertrophy in that time i just don't want to lose too much of what i already have.

I want a good 2 session (a week) plan that will work the whole body. The only equipment i have are a 10kg dumbell, a 20kg barbell and a 30kg punch bag.

Let's see how creative some of you are.

[ChampSince84]

seems like u have the right amount of equipment for P90X!!!!!

[Spartacus Sully]

hit the bag in 3 min rounds with 1 min breaks till your arms are about to fall off, then shadow box in 3 min rounds with 1 min breaks till your arms are about to fall off then take off you gloves and shadow box for 3 min rounds with 1 min breaks till your arms are about to fall off then put the glvoes back on and shadow box with just keeping your hands up no punching for working foot work for 3 min rounds with 1 min breaks till your legs feel like jello.

then take an easy 3 mile jog/walk or 10-15 mile bike ride.

through out the day do sets of situps.

i do lower abs first with leg raises and theres things where i bring my knees to my chest then straighten out my legs. you can put your hands under your but to help out if you like. 10-20 of each of those done with out a break inbetween then continueing with out a break i do 10 obliques for each side then with out a break i lay flat with my hands straight out above my head and do full sit ups where i touch my toes 10-20 of these, then continueing with out a break i do as many jack knife situps as fast as i can till my abs feel like they are ripping apart. that would be one set of sit ups. try to do 1-3 sets like this a day.

if you have trouble finding time to do the sit ups, just do them before you take a shower.

feel free to do push ups and pull ups in the same session as when you do your situps.

[ChampSince84]

stretch first for 5-10 minutes

1- Run : 3 - 5 miles

REST 5 minutes

2- Shadow box : 12 rounds - 3 minutes each

REST 2 minutes

3- Rope jump : 12 rounds - 3 minutes each ( rest 1 minute between each set )


4- heavy bag : 12 rounds - 3 minutes each ( rest 1 minute between each set )

5- Push ups : 50 reps X 4 sets

6- sit ups : 50 reps X 4 sets

start with what your comfortble and work your way until you reach the reps as above

and trust me you will become very strong and have an EXCELLENT endurance

that would take alot of rest and protein shakes to recover from that

[rockymarciano1]

here are some circuits we do an I guarantee it'll improve your fitness (we do it at our gym and our team have a higher workrate than those from the local army gym. army gyms are notorious for producing incredibly physical fighters)

pre season training (8 weeks before the boxing season starts)
all stations are done for 2 minuets and are split into 2 sections (strength/conditioning and cardio)

strength is as follows
1:static contractions against wall (sit against wall with legs at 90 degree angle)
2:explosive hurdling( set out about 7 hurdles in a line which are each about 30cm high with about 70cm between each of them and squat down and jump over the first and land between the first and second, then repeat process until youve jumped them all and then repeat for 2min)
3: static press up (hold press up with arms fully straight and alternat between that and holding it half way for the round)
4: static plank
5: medicine ball shoulder press
6: medicine ball situps

cardio
1:depth jump (hop off a box and when you hit the ground squat down and jump up, stand on box and repeat)
2: explosive lunge ( like regular lunges but you jump up on the way up and switch legs in the air)
3: medicine ball slams( hold ball behind head and slam it into the ground, pick up and repeat)
4: over head throws with medicine ball(if you don't have a partner a wall should work as well)
5: punching the bag( don't box it, just hit it hard and fast)
6: medicine ball chest pass(similar to the overhead throws but you could do it while lying on your back)

our training during the season is similar, we do a strength and card circuit but this one is easier to do alone) same principal, 2 min rounds.

cardio
1: punching the bag(hard and as fast as possible)
2: burpies with a press up in-between jumps
3: star jumps
4: shuttle runs
5: jumping side to side over a box
6: explosive lunges

strength (all exercises and done with a medicine ball)
1: squats
2: static contractions (like on the pre season circuit)
3: static pushup
4: medicine ball shoulder press
5: medicine ball situps
6: plank

also, here's a quick and effective workout thats space and time efficient.
30seconds pushups
30seconds tricep dips
30seconds dimond pushups
30 seconds clap pushups

rest for 1 miniute

30 seconds burpies
30 seconds lunges
30 seconds star jumps
30 seconds tuck jumps

then repeat (the point of working for 2 miniutes is so your body is conditioned to work hard for a round, like in a fight. the reason you shouldn't do 3 min rounds Is that your body will grow accoustemed to a slower pace and wont cope with the explosive pace of amatuer boxing)

also, you can mix up those 2 min round drills and add in bag work for 30 seconds, mine are just examples.

[Trigger unhappy]

stretch first for 5-10 minutes

1- Run : 3 - 5 miles

REST 5 minutes

2- Shadow box : 12 rounds - 3 minutes each

REST 2 minutes

3- Rope jump : 12 rounds - 3 minutes each ( rest 1 minute between each set )


4- heavy bag : 12 rounds - 3 minutes each ( rest 1 minute between each set )

5- Push ups : 50 reps X 4 sets

6- sit ups : 50 reps X 4 sets

start with what your comfortble and work your way until you reach the reps as above

and trust me you will become very strong and have an EXCELLENT endurance

I disagree with this. It's a bad idea to stretch cold muscles. A 10 min warm is abetter idea and then stretch after your workout is done.