While we’re all stuck inside for the time being, many are trying to find ways to stay in shape, maintain muscle and strength or maybe even improve overall fitness.
So we have 2 choices… Wait it out and do nothing, or make the most out of it and come out even better.
Every problem carries with it an opportunity. Yes, the gyms are closed.. But sometimes taking a step back can be a good thing. You can discover new ways of training, work on some weaknesses. It’s a chance to grow.
1.) Follow Along With Great Trainers
Xplicit Fitness Quarantine Workout Series
It helps to know some people in the fitness industry, and I’m lucky to know these guys. Having spent some time as a trainer at Xplicit Fitness in San Diego, CA, I can tell you that these workouts are among the best you’ll find to do from home.
Here’s a full at-home, 30 minute full body workout they posted to keep their members in shape during the quarantine. Chad (the owner) makes every workout fun and he’s a great motivator.
There are other good sites out there with plenty of home workout ideas. These are a few that people like and that I’ve checked out and deem worthy of your time and energy.
Fitness Blender: Lets you filter workouts by difficulty, Gender and body part focus.
Turbulence Training: Youtube channel with free, easy to follow and effective body-weight workouts.
Body Rock TV: A huge collection of at home workouts with limited equipment.
2.) Work Out Like an Inmate
I spent over 10 years working in a prison. Being a trainer, I spent a LOT of time watching how inmates in my units work out.
Use what you’ve got
With no equipment other than a pull up bar, they stay in extremely good shape. Some fill up trash bags with water to use as resistance. Others filled pillowcases with books or soda bottles.
The point is, where there’s a will, there’s a way. Here’s one example I saw a lot:
Perform one set (4 push ups) of the push up variation below, get up to your feet and jog in place. Jog in place only as long as you need to perform another set. Repeat this for a set period of time. For example, 20 minutes (inmates would do it for 1-2 hours)
Keep it Simple
With no equipment, inmates are forced to keep it simple. You can add pull ups and/or some body weight squats and lunges into the mix and get a great full body workout.
Looking for help with push ups or pull ups? Check these two articles out:
Resistance bands offer Ascending Resistance, meaning the further you stretch the band, the more difficult it becomes. This is especially beneficial for 3 reasons:
Most people are weaker at the end range of motion of a movement. Bands can help improve strength all the way through.
Injuries often occur at the end range of motion. Resistance bands can serve as a “prehab” tool by building strength at the end of the movement.
Bands can allow you to perform a ton of reps without the joint stress you’d get using weights.
Tabata workouts are 2 things: Really short, and really hard.
They’re also really simple. To perform a Tabata workout, just follow these guidelines:
Choose an exercise, preferable a compound movement like a squat, squat jump, push up, or even jump rope.
Do as many reps as you can in 20 seconds, then rest 10 seconds
Repeat 8 times, for 4 total minutes = 1 Tabata
Perform one, or several Tabatas to make up your workout
Studies Show Tabata Workouts Work
A Study by ACE showed that a 20 minute tabata workout could burn 240-360 calories, and met the criteria to improve cardiovascular fitness and improve body composition.
Since Tabata workouts are high intensity, It is recommended to perform them 1-2 times per week, allowing your body 2-3 days of rest in between sessions.
If you’re looking for home workout ideas, try this out:
5.). Run Sprints
It always amazes me that more people aren’t out there running sprints. The benefits of sprinting are tremendous:
Build Lean Muscle (look at any Olympic sprinter, male or female)
Improve cardiovascular fitness
Get faster
Improve body composition (burn fat)
Can be done quickly, and from almost anywhere
Studies show that just 6 sprint sessions can improve performance in athletes. This is because maximum effort sprinting is a very high intensity effort. It pushes your heart rate up to the upper zones, and forces your fast twitch muscle fibers to their limit.
Sprinting can raise your resting metabolic rate, causing your body to burn more calories for several hours or even days after your workout.
How to Work out with Sprints:
Interval Sprints
To get the most out of a sprinting workout, use interval sprints. This means you’ll sprint as hard as you can for a set distance (or time), then walk slowly the same distance (or time) to recover. Then repeat.
My favorite Sprint workouts are 400 meter (1/4 mile) sprints, but 200 meter sprints can also work really well.
30/60’s and 60/120’s
Another Sprinting workout that works really well are 30/60’s and 60/120’s. We used these in the military a lot. You simply sprint for 30 seconds, then walk for 60 seconds, and repeat. If that’s too easy, then up the time to 60 seconds sprinting and 120 seconds walking.
Since sprinting is very demanding on the body, it is recommended to only do 1-2 sprint sessions per week, so your body can recover properly and you can get the most benefit from your hard work.
Conclusion
Relying on the gym can cause you to miss out on a lot of activities that can improve your overall fitness. It’s always good to take a step back and find new ways of pushing your body.
I hope you found some of these ideas helpful, and as always, I hope something here will help you get a little closer to that best version of you!
Just because you’re without the gym doesn’t mean you can’t get a solid workout in. And I’m not talking Pilates. I’m talking the same exercises you use in the gym. We’re just swapping out iron for some latex rubber resistance bands. These 16 resistance band exercises can help keep you big and strong while you’re out of the gym.
Studies have shown that adding resistance band exercises to your regular weight training routine can increase your strength more than weight lifting alone. So, incorporating some of these movements now can help you add them later when you return to the gym. You’ll have a new weapon in your arsenal for strength and size.
The Big Lifts… With Resistance Bands
We’ll start with the big lifts, which of course are:
Deadlift
Bench Press
Overhead Press
Squat
I’m certainly not suggesting that you abandon these lifts in exchange for using resistance bands. But, you are activating the same muscles with both forms of resistance. You have the same range of motion and ability to use variable speed in the movement. That said, there’s no doubt these can be effective at getting you bigger and stronger.
Disclaimer: 1. Check with your doctor before performing any exercise routine. 2. This article may contain affiliate links.
Deadlift
Banded Deadlifts mimic a trap bar deadlift, with hands at your side
The Deadlift is rightfully known as the king of all lifts. It uses the entire body in unison, forcing the legs, lower back, lats and traps to work hard to pull the body into an upright position against resistance.
Remember to keep a flat back. Flex your abs and push through the floor, just like you would picking up a barbell.
While you probably could rig a resistance band to press similar to a bench press, it’s easier and just as effective to utilize a push up movement instead.
Wrapping the band behind your back, you’ll be pushing up against the resistance of the band. Control your descent and push up explosively, activating the most motor units (muscle fibers). Keep your body in a straight line. This version places more emphasis on the core than a traditional bench press.
Overhead Press
The overhead press is the best exercise to build your shoulders.
Using resistance bands, you can overhead press two ways. You can do it standing, with the band under your feet. Or you can perform it kneeling.
With either version, keep your abs tight and flex your glutes. This keeps your core tight and protects your back. Press up explosively, or do slower tempo style reps without any pauses.
Standard Press
Behind the Neck Press
Squat
If there’s a contender for the “king” of all lifts, it is definitely the squat.
Arguably the best overall muscle building exercise, the squat is one movement you definitely want to include in your training.
Place the band under your feet, in the middle of the foot. Then bend down and wrap the band around the back of your neck. Stand up, then sit back into the squat position. Keep a flat back, abs tight (as with all big lifts).
Traditional Squat
Overhead Squat
The overhead squat is a little more challenging. It’s easier with bands than with a barbell, so it could be a good way to practice the movement with some resistance.
Bent Over Rows
Rows essentially work your entire back. When you perform the row, try to hold and squeeze for a quick second, then lower the bands.
Sit back slightly until you feel like you’re activating your hamstrings. This establishes a strong athletic position so you can lean forward without putting too much stress on your lower back.
When you perform the row, try to turn your hands in so your palms are facing up (like a reverse grip row). This will allow more activation of the back muscles and the biceps.
Shoulders – Banded Front, Lateral and Rear Delt Raises
Along with the overhead press, you can also use resistance bands to target the shoulders with front and lateral raises. Both are great options to build strength and size in the shoulders.
Lateral Raises
Lateral raises primarily work the lateral deltoid, along with the traps. They are great for building wider, broader shoulders.
Front Raises
Front raises focus on the anterior deltoids. The anterior delts are responsible for raising the arm forward. This part of the shoulder usually takes a beating with all the pressing movements people do, but isolating it can help strengthen and build the muscle.
Rear Delt Flyes
Most people overwork the front (anterior) delts with all the pressing they do in the gym. This can result in imbalances in the shoulder, and can lead to injury.
Strengthening to rear delts is essential for shoulder health, and for getting stronger. They also make your back look good when you build them up. Hold a one second squeeze on each rep.
These can be an excellent movement to incorporate into a warm up for your pressing days in the gym, or as a finisher to any upper body workout.
Chest Flyes
Chest flyes get a good “squeeze” of the pectoral muscles. They are a great way to isolate the chest. Using bands, we can perform a low chest fly. As in previous exercises, hold the top position for a one second squeeze on every rep.
Good Mornings
Banded good mornings are a really amazing way to hit the low back and hamstrings. These are an excellent option as a warm up for squatting or deadlifting, or for getting some lower impact volume in for the back and hamstrings. Do these for 15-20 reps and you won’t be disappointed!
Keep a flat back with a slight bend in the knees and lean forward until you feel a good stretch in the hamstrings before returning to the upright position.
Arms
You can definitely build your arms up with resistance bands. They allow you to get a really good squeeze of the muscle, and you can really perform a good amount of volume (reps) without the same stress you’d incur using weights.
Hitting these for high reps will give you a huge pump, and you know that’s never a bad thing.
Curls
You can perform these as regular curls, turning your hand in at the top, or as hammer curls with a neutral grip. Both are great and I recommend mixing it up.
Triceps Extensions
These are performed as overhead extensions. If you have something to hand the resistance band from, you can also do regular extensions similar to the cable pulldowns at the gym. Both are great.
Try to keep your elbows high (pointed at the ceiling), and try not to swing your arms.
Split Squat
The split squat does a great job of isolating the quad muscles. Try to perform these in a rhythm, with no pause at the top or bottom, for 15-20 reps per leg.
Shrugs
Last but not least, shrugs. Traps are one muscle that all strong people seem to have.
While I prefer to hit the traps with high pulls, farmer carries and deadlifts, the shrug is always a good option to build them up, and we can still get it done without weights.
Hold the top of the shrug for a one second squeeze, and don’t rest at the bottom. Keep the muscle under constant tension.
Some tips on using resistance bands
If you’re going to use resistance bands to work out, there are a few things you can do to make your workouts more effective.
Try to focus on each rep and get a good squeeze.
Shoot for higher rep ranges (15-30). You can build up a lot of volume this way and stimulate some muscle growth.
Shoot for short rest periods (30sec – 1min).
Perform the workouts in a circuit. Choose 3-5 exercises and follow the above rep and rest period guidelines.
If it feels too easy, use a heavier band. If it feels hard, use a lighter one. Seems obvious, but worth mentioning. Lose the ego.
Conclusion
A lot of people view resistance bands as inferior, but most of those people have never worked out with them. You can build muscle and strength with bands. Research has proven that, and incorporating them along with traditional resistance training can improve your gains.
Try some of these exercises out. Make the most of your time away from the gym.
I hope you liked this article. Leave a comment, or shoot me an email and I’ll respond as soon as I can. Thanks for reading, and as always, I hope this helped you in some way to get a little bit closer to that best version of you!
Mike (Supastrong)
Bioforce Certified Conditioning Coach and personal trainer. I’ve run boot camps and served as the wellness coordinator for a fortune 500 company. Currently a Federal Agent in San Diego, CA, and an Infantryman in the Army Reserve.
Using push up variations can allow you to work the upper body from many different angles.
With gyms closed and people looking for ways to stay strong and in shape, having some solid body-weight exercise variations in your arsenal can be invaluable.
The Push Up
The push up is a staple upper body exercise.
Dating back thousands of years, it’s been used to build upper body strength and endurance for warriors and athletes.
Today, it continues to be used by the military as a measure of upper body strength and endurance (and punishment).
There are countless ways to perform the push up, and variety is a good thing. While most variations work the chest, shoulders and triceps, we can do so in ways that challenge the whole body, including the core.
Disclaimers: 1. Talk to your doctor before doing any type of exercise program. 2. This article contains affiliate links.
Ok, glad that’s out of the way… let’s move on.
Using Push ups to keep your gym gains
In the absence of a gym, you may be left with nothing but your own body weight and whatever you have in your house. Use this time as an opportunity to work on new strengths.
If you’re trying to hold onto (or build) strength and muscle, here are a few tips to keep in mind:
Use explosive exercises like Depth push ups, plyometric pushups and jumping push ups. This will stimulate the fast twitch muscle fibers, which are the largest and most powerful.
Use deficit push ups to get a deep stretch of the chest and shoulders and work through a full range of motion.
The same principles would apply to lower body exercises. Use explosive movements like high jumps, bounding and box jumps.
20 Push up Variations
#1-5 Hand Placement
Simply changing your hand placement can have a dramatic effect on how the push up movement works the upper body. Here we’ll use the standard push up, close grip, wide grip, fingers out, and reverse.
Remember to try and keep your body in a straight line, from head to foot. Slouching or arching your back is a sign that there’s a break in the chain, usually indicating a weak core.
#6 Banded Push ups
Resistance Bands are cheap and extremely versatile. Get yourself a few of varying resistance and you’ll be able to do a lot more from home. Here’s a Solid Set of Bands at a pretty good price from Amazon. (updating this regularly as bands have been selling out recently because of the quarantine.)
You can vary your hand placement with bands as well. Do standard push ups, wide grip push ups and close grip. Use heavier bands for more resistance.
#7 Sphinx Push ups
Sphinx push ups force the triceps muscle to do most of the work. These can be tough if your triceps strength isn’t up to par.
One way I like to do these to challenge myself: Do sphinx push ups to failure, then remain in the plank position (you’re already there) for 30 seconds to a minute.
#8 Slide Board Push Ups
Slide board push ups are one of my favorite push up variations. They really force one arm to take on most of the pressing responsibility, while the other arm is outstretched, forcing the core to work hard to stabilize the body.
You can use a towel on any smooth surface, like the floor. In the video, I’m using Core Sliders, as the floor mats in my home gym are not smooth.
These just feel awesome to do. You have to focus on pressing back up and stabilizing your body all in one movement. It’s a challenging movement for sure.
#9 Deficit Push ups
Deficit push ups are another favorite of mine. They are a unique variation, as they allow you to go beyond the normal range of motion you’d use in a bench press or regular push up. You should feel a good, deep stretch of the chest and shoulders at the bottom portion of the movement.
#10 True Push ups
Number 10 is an extension of number 9. True push ups are the same as deficit push ups, except you also elevate your feet on a platform, usually at the same height as your hands. This will be harder, as you’ll be pushing more of your body weight back up. It’s basically a push up with a deeper range of motion.
I’m using 45lb plates in the videos, but you can use whatever you have around your home. Books, Dumbells… be creative!
#11 Depth Push ups
Depth push ups are an explosive push up variation. Starting with both hands elevated on a platform, you’ll drop down and control your descent briefly before exploding back up.
Depth push ups utilize the stretch-shortening cycle (plyometrics). The rapid generation of force stimulates the fast twitch muscle fibers, which are the largest and most capable of growth. This type of movement teaches the body to generate force quickly, increasing power.
Be careful with these. I’d recommend not trying to go to failure to avoid injury, in particular of the wrists. In general, with explosive movements, you want to do as many reps as you can feel powerful for. When you slow down, end the set.
#12 Hindu Push ups
I learned these many years ago when I was at an MMA seminar. It was led by Matt Fury (author of Combat Conditioning.) These push ups hit the shoulders really good, and the triceps as well. They also give you a good lower back and hamstring stretch (notice the yoga-like positions).
#13 Med Ball Push ups
Here, you’ll have one hand on a med ball (or other platform), and the other on the ground. This elevates one side of the body, forcing the core to work harder to stabilize the body.
#14 Superman Push ups
These are deceivingly challenging. Superman Push ups really force the core to work hard to stabilize your body. The position is similar to the extended position using an ab wheel, with your arms outstretched in front of you.
#15 Explosive Push ups
Also known as clapping push ups, although you really don’t need to clap. Simply push up as explosively as possible. I prefer to keep my hands ready to land vs clapping or touching my chest. This is to avoid landing wrong and injuring a wrist. When you’re fatigued, you may not come up as fast as you anticipate.
Similar to other explosive movements, these will work the fast twitch muscle fibers and are excellent at improving rate of force production (power).
#16 Jumping Push ups
These are an extension of number 15. However, now you’ll explode your entire body off of the ground on each rep. This can take a little coordination, but is a fun one once you get the hang of it.
#17 Fingertip push ups
Ok, if you’re feeling brave.. here’s a challenging one for you. Perform the standard push up on your fingers. Doing them on your fingers actually puts less stress on the wrist, as it is not in flexion. Martial artists have been using these for a long time. Be careful, you may have to build up to doing several reps of these.
#18 Prison Push ups
I spent a lot of years working in a prison, and I used to watch the inmates work out on the yard all the time. As I’m sure you know, they stay in pretty good shape. This is one variation they use a lot. After each set (4 push ups), try standing up and jogging in place for 10 seconds. Then repeat for a set period of time. (Inmates do it for hours).
#19 Shoulder Taps
Shoulder taps start with a standard push up. At the top of the movement, put one hand on the opposite shoulder for a second, then return to the push up. The brief time at the top with one arm extended forces the core to keep the body in position. This can be tougher than it looks.
#20 Chest Elevated Push ups
I saved these for last because they’re best done as a finisher (or a warm-up). They look easy, and they are… for a while. Try doing 100 reps unbroken (without pausing). It’s a good way to get some low impact volume in at the end, and to get a good upper body pump going.
If you have a barbell, put it at knee level and actively squeeze the bar inwards throughout the entire movement. It’s actually a rarely utilized but really beneficial finisher to use.
Workout Ideas
There are endless ways to make up body weight workouts at home. In general though, keep a few principles in mind:
Start with a good warm up, including some regular push ups
Use explosive exercises first. You want to have your full energy for the most demanding movements.
Don’t go to failure on explosive movements. Save that for the other exercises.
Make it interesting. Pick 4 or 5 variations and see how many you can do in 10 minutes, for example.
Incorporate push up variations with other exercises, like pull ups, squats, abs or even sprints.
BFR Bands
BFR (blood flow restriction) bands are a well researched, inexpensive implement you can use along with body weight exercises to increase muscle. I highly recommend getting a pair to get the most out of your higher-rep training. Look them up yourself if you like. I also have a whole article on them.
German 50 Push up workout
This is just one example of many of a push up workout, but it’s one I like, and it uses some of the variations we learned about in this article. It’s 10 reps of 5 push up variations using different hand placements, and Supermans. Pretty tough to do multiple unbroken sets of this.
If you want to see all the push up variations in one video, I’ll leave that here too.
Conclusion
I hope this article was helpful. These are just 20 of probably hundreds of variations of the push up. If you’re stuck at home, or traveling in a hotel room.. these can be a great way to get an effective workout in.
If you don’t have access to the gym for a while, use the time as an opportunity. Work on some weaknesses, learn some new exercises.. Improve yourself. Work with what you’ve got.
As always, I hope this article helps you get a little closer to that best version of you!
Mike (Supastrong)
Bioforce Certified Conditioning Coach and personal trainer. I’ve run boot camps and served as the wellness coordinator for a fortune 500 company. Currently a Federal Agent in San Diego, CA, and an Infantryman in the Army Reserve.
This is a Strength and Conditioning workout I designed for combat athletes. It’s pretty brutal, and will definitely challenge your conditioning.
The Workout
Round 1: 3 minutes as many reps as possible of Man Makers.
Rest 1-3 minutes, depending on your level and how much you like a good kick in the balls.
Round 2: 3 Minutes as many burpees as you can do
Rest 1-3 minutes, depending on your level and how much you like a good kick in the balls.
Round 3: 3 Minutes as many rounds of MMA Drill 1 (see video) as you can do.
Rest 1-3 minutes, depending on your level and how much you like a good kick in the balls.
Round 4: 3 Minutes as many round as you can get of:
10 Push Ups
10 Squats
5 Pull ups (modify if you need to)
What This Workout is Designed to Do
This HIIT session is designed to improve aerobic power (the amount of oxygen you can use) as well as anaerobic capacity.
3 Minutes is a long time to go all out. Just like in a fight, you have to be able to keep going. Doing anything after man makers isn’t fun, especially burpees.
Workouts like this will definitely boost your mental toughness as well. It’s nice to know you can suffer so much and still put out. If you’re looking for more on mental toughness, check out this article
If you try this out, let me know! Thanks for being here, now go get some.
Mike (Supastrong)
Bioforce Certified Conditioning Coach and personal trainer. I’ve run boot camps and served as the wellness coordinator for a fortune 500 company. Currently a Federal Agent in San Diego, CA, and an Infantryman in the Army Reserve.
Get ready to push your conditioning on this one. Full Body movements with explosive components.. This will test your metal for sure.
Excuse the video quality. Had to use my phone for this one, but it’s enough to get the idea
All you need are 2 kettlebells (or dumbells) and something heavy to throw around. I’m using a 50lb slam ball, but work with what you got. If you don’t have a rower, then do 45 second sprints or rows.
Each round is 5 Minutes total… 4 minutes of work, followed by 1 minute of rest. Complete 4 rounds getting in as many reps as possible. = 20 Minutes.
Round 1: Kbell high pulls x 8/Overhead throw x 5
Round 2: Kbell Clean and Press x 8/Over the shoulder throw x 5
Round 3: 250 meter row/Explosive Pushup x 8
Round 4: Single arm Kbell swing x 15/explosive wall throws x 5
This Method of Training Will:
Increase VO2 max
Increase ability to sustain high intensity effort for longer
Improve strength and power endurance
Improve Your Mental Toughness
Improve Aerobic abilities
Tips
Try to keep good form under fatigue.
During rest periods, really try to drive your heart rate down as much as possible.
Wear a heart rate monitor, get familiar with what HR you begin to reach that deep state of fatigue.
Make sure to follow this session up with a Recovery Training day the next day. Don’t train HIIT/High intensity back to back days. For more on recovery check out my article on Recovery Training
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