What do you think about this workout?

[Pozitron]

Warm-up.
Regular push-ups till failure ( increasing the number from 1 day to another)
Sit-ups
Squats
Wide grip push-ups till failure.
Bicycle
Back exercises( Y/T/W raise % "swimming")
Squats -variation (toes out & wide stance)
Triangle push-ups till failure.
Leg raise variation for abs.
1-leg bridge
Stretching

I'm too busy and probably will not go to the gym. That's that. Now, about what I can do at home this is what I've came up to. What do you think?

 

[davidchatman]

Hard

 

[Jack Wealthy]

It's not particularly good because it is repetive. Basically you are working the same muscles with the same movement pattern repeatedly. If you want well balanced muscles and a well balanced body, you have to work different movement patterns and different muscles. You have three pushuip variations, so your pushup muscles will develop (chest, triceps and shoulder) but no comparable back excersise- i.e. pullup, row... A Y-T-W raise is not comparable to a pushup in strenght building potential so you might develop a musclular imbalance doing this. Componding that there is only two back excersises to three chest.

However, your problem is common. I also work out at home in about 30 minutes + stretching. The real 'secret' is progressive overload. That means different things for different goals so post yours up.

Also, buy a doorframe chinup bar. They're ~$20 and will accelerate your gains exponentially.

Goodluck

 

[Kerpal]

You can't just throw a bunch of random exercises together and expect very good results.

 

[Julius_Seizeher]

I would go to one (standard) style of pushup, and add 3 types of pullups:

1. Shoulder-width reverse grip (for biceps)

2. Wide Forward grip (triceps and back)

3. Narrow Forward grip (absolutely kills the forearms)

I think pullups are the single most underestimated, underemployed, simple and yet brutally effective arm and back training. No matter what you can do in the gym with weights and a rack, simple pullups can be seriously humbling and make you want to puke. In a good way.

I am currently kind-of taking a break from the gym. I just got burnt out on going there. But you'd be surprised at the results you can get just with pushups, pullups, and cardio. I use a crossmember on a grain auger for pullups.

 

[ArcBound]

I used to do a lot of push ups as well and when they became easy I added a backpack with various amounts of textbooks and elevated my feet on a chair.

 

[dutchmaster]

What are your goals? And that is a lot for a single work out depending on your sets. Maybe you want it to cut down a few doing certain ones one day and others another. Pretty good for home exercises though

 

[JonJaper]

Depends on your goals.

If you want to build maximum muscle and strength, this sucks (mainly due to lack of weights, lack of categorising exercises into muscle groups, etc)

If you want more stamina and cardiovascular endurance, then this workout might be ok.

Being too busy for the gym is not an excuse. I'm sure with better time management you could infact go to the gym....but for the sake of argument, let's say you REALLY can't (let's imagine your work hours are bad and the closest gym is an 8 hour drive away LOL). In that case, buy a set of free weights at home. Nothing stopping you from that, some are fairly inexpensive.