'Ello there. I have in the past week moved to a new state.. from a home to an apt. So, I have had to put my olympic bar, bench and squat rack in storage. Further, due to lack of funds I am basically having to make due with the gym in my apt complex which has dumbbells and your standard machines. So, I am wondering if y'all can help me design a workout program using only the available junk?
Before moving I was basically doing a lean gains style schedule. Doing only the big moves like deads, squats, chins, bench, etc. How can I maintain strength and health with just machines and dumbbells? I am hoping to stick to the 2/3 lifting days/week. On other days I usually do some form of cardio be it a walk in the park, running, HIIT or an elliptical when I am feeling lazy.
My goals are to lose the 5-6 pounds I gained over the holidays and continue to recomp.
Any insights would be appreciated!
A set of Squat Stands, an oly bar, and a (weight) tree can really tie the living room together. With this you could squat, deadlift, clean, press, etc. If not, bodyweight squats, pistol squats. One 1.5 pood Kettlebell can provide enough fun for hours (swings, getups, goblet squats). Add a doorframe pullup bar and/or suspension trainer and you can roast your back. Pushups/one-arm pushups and handstand pushups as well. Finish out with some planks/abmat situps/ or some leg raises with the pullup bar and you should be good to go!
Investigate some bodyweight programs. It's a good counterpoint to barbell training, and can be done anywhere with almost no equipment. It's tough to prescribe a program with no info, but there are plenty of resources online. I was without a gym or much equipment for a while, and the You Are Your Own Gym program kept me going, even coming off Starting Strength.
I do the Venus Index workout (http://www.venusindex.com/) with just dumbbells (up to 37 lbs) and kettlebell swings. The VI workout has a lot of squats, deadlifts and lunges in all their variations as well as step ups, planks, pushups, one-leg get-ups, rows and presses and a lot of compound moves like reverse lunge step-up or squat and press. I also use a stability ball for rollouts and curlups and to do hipthrusts. I run outside for a couple miles to warm up and use 5 lb wrist weights to take some of the burden off my hands, but I use very little equipment and it packs away into a box when I am done. (I use 5, 12 and 20 lb dumbbells (using for example a 5 lb wrist weight with a 12 lb dumbbell crossed over a 20 lb dumbbell to get 37 lbs/hand) and one 25 lb kettlebell.)
But it may be that you were lifting a lot of weight before, and perhaps you can't replicate the weight level with the available dumbbells.