Stay in Shape While Grounded: Home Workout Routines

Being grounded can be a challenging time, but it doesn't mean that you have to give up on staying fit. With just a chair and the floor, you can engage in a wide variety of exercises that work your body effectively. This article offers a comprehensive guide to staying in shape using calisthenics and basic home items.

Basic Equipment for Home Workouts

To start your fitness journey at home, you will need the following equipment:

A sturdy chair (not a folding one) The floor (for floor exercises like pushups, situps, and burpees) Two dumbbells or two one-gallon water containers (for added resistance)

Exploring Calisthenics and Bodyweight Exercises

Calisthenics, which involve bodyweight exercises, are an excellent way to stay fit when resources are limited. Here are some exercises you can do:

Pushups

Begin in a plank position with your hands directly under your shoulders. Lower your body until your chest nearly touches the floor, then push back up. You can use the chair for assisted pushups by grabbing the sides with both hands and doing a partial pushup. Perform three sets of as many pushups as you can do.

Situps

Lie flat on your back with your hands behind your head. Engage your core and lift your upper body off the ground, ensuring your shoulders do not leave the floor. Lower back down and repeat for three sets of 12-20 reps.

Burpees

Start in a standing position, then drop down into a pushup position. Perform a pushup, then jump back to the starting position. Jump up explosively to touch the top of the chair or wall, then immediately drop back to the starting position. Repeat for three sets of 10-15 reps.

Squats

Lift your feet off the ground and place them on the edge of the chair. Perform a squat, lowering your body as if you were sitting in an invisible chair. Make sure to keep your back straight and knees behind your toes. For added resistance, hold a one-gallon water container in each hand. Perform three sets of 12-15 reps.

Tricep Dips

Sit on the edge of the chair, place your hands on the seat behind you, and extend your legs in front of you. Lower your body until your elbows are bent at a 90-degree angle, then push back up. Perform three sets of 12-15 reps.

Building a Circuit for Full-Body Workouts

To create a full-body workout, you can focus on a set of exercises for each major muscle group. Begin with a set of an exercise for each major section of the body: chest, back, shoulders, quads, glutes/hamstrings, and abs. Perform each exercise to failure without rest between sets. Once you have completed a full circuit, rest briefly before beginning the circuit again. Repeat the circuit until you feel you have sufficiently worked the body.

Incorporating Conditioning Exercises

To further increase the difficulty of your workouts and elevate your heart rate, you can incorporate conditioning exercises. These include:

Jumping Burpees

Perform a burpee, then immediately jump up and touch the top of the chair or wall. Land softly and immediately drop back into the starting position. Repeat for three sets of 8-10 reps.

Clapping Pushups

Start in a pushup position, drop down to the floor, then explosively push up to clap your hands above your head before returning to the starting position. Perform three sets of 8-10 reps.

Mountain Climbers

Start in a plank position, then bring one knee towards your chest, quickly switch to the other knee, and continue alternating. Perform three sets of 15-20 reps.

Technology and Apps for Workouts

If you prefer guided workouts, there are several apps and online resources available that can time you through high-intensity interval training (HIIT) routines. One popular example is the "Scientific 7-minute workout," which requires minimal space and equipment.

Apps like Sweet 7, 7 Minute Workout, and 7 Minute HIIT can help you create personalized workout plans and keep you motivated. These apps often include a variety of exercises, from calisthenics to bodyweight circuits, making them ideal for home workouts.

Prison Fitness Inspiration

Motivation can come from unexpected places. Many prisoners have developed impressive fitness plans using limited resources. Consider the methods used by prison inmates, who have devised exercises like:

Handstand Pushups

Though not easy, handstand pushups can be done against the wall or with a partner's help. They work the triceps, shoulders, and core.

Handstands

To begin, find a clear wall or another support. Take a few steps back and then push yourself up so that your hands are flat against the wall. Be sure to engage your core and lift one leg at a time to get into a handstand. Hold the position for a few seconds and then switch legs. Perform this exercise for 20-30 seconds and then lower your hands.

Trainers like Ross Enamait provide detailed workout plans and fitness protocols that are perfect for beginners and those with limited resources. His methods include:

Charles Bronson

Charles Bronson, a former inmate, developed a fitness routine that helped him stay in shape during his time in prison. His exercises include:

Pushups: 150-200 per day Squats: 200-300 per day Pull-ups: 50-100 per day with assistance if needed

To get started, buy his books, follow his routines, and incorporate his exercises into your daily workout schedule.

Conclusion

Staying fit while grounded is achievable with just a chair and the floor. By focusing on calisthenics and bodyweight exercises, you can keep yourself in shape and maintain a healthy lifestyle. Utilize technology and apps to enhance your workouts, and draw inspiration from prison inmates and fitness experts. Remember, your fitness journey is a commitment, and by making a consistent effort, you can achieve your goals.