Guess I can post this here:
Been working out a lot during lockdown, I deviced a garden training without needing much equipment because the gym was closed and I wanted to stay in shape.
I didn't have much tools to my exposal, two 5Kg dumbells, a pair of equalizers and a 24Kg kettlebell, that's all.
I call it the Grumpy training because of my sunny mood.
I usually do these two or three times a week when the gym is not available.
At least 8 rounds, reps between 10 and 20
Main Grumpy:
Dips: I've got two equalizers, they're U shaped bars which you can adjust in height, you can use them to do dips.
Hammer Curl: Well then I only had two 5Kg dumbells so that is what I used.
Side raises: 5Kg dumbells
Front raise: 5Kg dumbells
Lunges: since my garden isn't that large I used the stationary back lunge.
pull ups, used the equalizers for that, so while it's not a full pullup it does work the biceps and also your core a bit.
Tricep curls: also just with the 5Kg dumbells
kettlebell shrugs: I've got a 24Kg kettlebell so I shrug one side and then switch to the other side, basic but it works.
Grumpy alternative:
Kettlebell squat: Hold the kettlebell in your arms and squat, pretty simple.
Pushups: when you're Chuck Norris they're called Earth downs
pull ups: with the equalizers again.
kettlebell bicep curl: use a towel as a grip and hang the kettlebell from that and do curls that way.
rows: use one equalizer as a support and row the kettlebell, one arm at a time.
situps: Of course you can do other stuff for your abs.
Fly's: lie on your back, arms stretched with in each hand a 5Kg dumbell, raise them upwards with stretched arms and rotate your pinky fingers towards eachother when you're nearly at the top.
Last exercise and just for fun, punch out those dumbells upwards as fast as you can while lying on your back: pow! pow! punch the sky!
Either the normal Grumpy or the alternative counts as one complete round, I usually do one round followed by the alternative so after four of each the full 8 rounds of training are done.
So far it did get me into a better shape and I lost 5Kg's while maintaining muscle mass, after 8 weeks I got back to the gym and I did lose far less strength than I thought.
As for moi: I'm 46, I usually do two full weight lifting workouts a week and one outdoor high intensity workout with hillsprings, atomic pushups, log pulling and other fun stuff.
I usually train with a group of friends, we're picking that up again slowly.
