1

votes

need help making a homemade workout/exercise program

Answered on August 19, 2014
Created July 20, 2011 at 10:09 PM

Hi PH,

I'm a new dad who hasn't been able to workout (2 mos.) since the birth of my first kid(baby girl, :) YAY!). I am out of the house from 6am to 6pm 4 days a week and by the time I do all the baby related chores, I barely have time to eat dinner, shower, spend time with the wifey, and wind down.

Needless to say, I am feeling run down from lack of sleep and not exercising. While I'm working on the sleeping part, I need to figure out a workout routine that is not boring and as effective as can be in a relatively short time.

I did the whole p90x thing earlier this year so my fitness is decent. I did about 2 weeks of crossfit right before the baby but didnt have enough time after the birth to continue. I basically have about 30-45 minutes including warm up and cool down to figure something out.

I want to create a plan that is quick, short and intense. the only equipment i have are adjustable dumbbells. I don't know of a lot of moves but this is a basic list i came up with..

legs - thrusters, sumo jumps, stairs tri, shoulder, chest - dive bombers, variations of push ups. shoulder press on the ground whole body work outs - burpees, push ups with side arm balance thingy, prison push ups back - pull ups

I would appreciate any feedback or suggestions from people who have successfully created something like this.

Thanks and eat some meat!!

Ce7e28769d92d5de5533e775b1de966e

on July 21, 2011
at 02:27 AM

right?!?! 19 pages of awesome. if you ever see @baconbitch out and about on the boards make sure to thank her ;) glad it was helpful!!!

76d0056c773673e24b8c57a685d504ed

(132)

on July 20, 2011
at 11:36 PM

I second the bodyrock.tv---a lot of 12 minute workouts that really work using body weight and minimal equipment (jump rope, pull-up bar, sand bag...)

06f46afda9ee3ca7f0070a3caa294a91

(305)

on July 20, 2011
at 11:07 PM

haha, my friend showed this to me before.. but he wasnt looking at the workouts!

06f46afda9ee3ca7f0070a3caa294a91

(305)

on July 20, 2011
at 11:04 PM

whoa! that pdf is money! thanks for the link, this is exactly what i was looking for! woot :)

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4 Answers

best answer

2
Ce7e28769d92d5de5533e775b1de966e

on July 20, 2011
at 10:26 PM

Hi TBS! Congratulations on your new bebe girl!!

We kind of got into this on another thread and @baconbitch whipped out the winner of all travel/stay at home CF lists. Here you go: http://board.crossfit.com/showthread.php?t=38312 it's hands down awesome and will definitely help get your CF gears a churnin'. 3..2..1.. GO!

06f46afda9ee3ca7f0070a3caa294a91

(305)

on July 20, 2011
at 11:04 PM

whoa! that pdf is money! thanks for the link, this is exactly what i was looking for! woot :)

Ce7e28769d92d5de5533e775b1de966e

on July 21, 2011
at 02:27 AM

right?!?! 19 pages of awesome. if you ever see @baconbitch out and about on the boards make sure to thank her ;) glad it was helpful!!!

4
77877f762c40637911396daa19b53094

(78467)

on July 20, 2011
at 11:06 PM

Stay away from crossfit. stick with compound multi-joint most muscular heavy free weight exercises. Get yourself a barbell and some 100s of lbs. of weights. They will take up a corner in a room. Hit it 1/2 hour per day or as much as you can. rest of the time walk around...

3
Aead76beb5fc7b762a6b4ddc234f6051

(15239)

on July 20, 2011
at 11:26 PM

congrats on the birth of your daughter! parenthood is a very cool and intense journey. mozel tov.

someone here recommended the book "you are your own gym" here on PH, and it was only 10 bucks, so i got it. ITS AWESOME. 20 minutes, 4X per week, no equipment at all, and hundreds of awesome bodyweight exercises and their modifications. the author is a super interesting guy, too.

3
Eecc48184707bc26bce631485b5b7e34

on July 20, 2011
at 10:30 PM

bodyrock.tv It's surprising how hard it actually is. I promise it will kick. your. ass.

DH was shocked at how hard it was. And it's just "plug 'n play" You don't have to think about what to do on any given day. it's just there and it's free.

76d0056c773673e24b8c57a685d504ed

(132)

on July 20, 2011
at 11:36 PM

I second the bodyrock.tv---a lot of 12 minute workouts that really work using body weight and minimal equipment (jump rope, pull-up bar, sand bag...)

06f46afda9ee3ca7f0070a3caa294a91

(305)

on July 20, 2011
at 11:07 PM

haha, my friend showed this to me before.. but he wasnt looking at the workouts!

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