I always hit the gym but ya I know what you're saying. It's much more convenient at home sometimes. Motivation is hard whether it's at home or the gym, it's just a matter of wanting to stay in shape really.
At home you can do:
Body Squats
Just cross your arms with each hand on the opposite shoulder, elbows in front of you. Then squat. There's no weight involved so there's no excuse why you can't go all the way down. Don't be a pussy.
Shrugs
Grab anything heavy, could be water jugs even. You can do two at once or one at a time, but just shrug the weight up.
You can do all your body, some bodyparts are harder to do than others when you're at home.
Chest: pushups (different variations)
Biceps: curl anything, even a can of soup
Triceps: dips between 2 chairs, 1 arm extensions behind the head, kickbacks, etc
Shoulders/Traps: anything heavy just press up above your head, front and side extensions, shrugs
Back: bent over rows (2 hand or 1), bent over extensions, good mornings
Abs: tons of shit like bicycle kicks, crunches, situps, knee ups, leg raises
Quads: body squats, lunges (standing in place)
Hamstrings: stiff leg deadlifts either with just your body or some kind of weights in your hands
Calves: find a staircase and do one at a time with or without weight
***SUICIDES***
This works the whole body and it's something I came up with. Maybe someone else did at one point in time but I've never seen it done before ever. Even if someone else did it, fuck 'em.
- Get some kind of weights (prefereabbly a bar with weight on it).
- Pick it up off the floor and stand up straight. The bar should be around your balls.
- Snatch it up to your shoulder level.
- Press it over your head.
- Reverse.
So it should be floor - crotch - shoulders - overhead. Then overhead - shoulders - crotch - floor.
The key is to make sure when you bring it back down to the floor, the weight touches the floor. This forces you to squat low, working your legs too.
It seems like a clean and press or a snatch but a bit different. You use light weight and you have to make sure you stop at each point because you're trying to work the whole body. Especially on the reverse, that's the hardest part.
The reason I call them Suicides is because you want to kill yourself when you're done. It's light weight and high reps. Trust me, you'll be sweating buckets.
