Frugal Fitness
Special note: I’m not a physician. Please consult a physician before engaging in any exercises.
One of the ways in which I plan to limit healthcare costs in early retirement as well as for the rest of my life is to stay active. Engaging in regular physical activity is probably the cheapest form of health insurance you can possibly have.
I discussed recently that I decided to forgo a gym membership after moving back home in favor of saving the money I would have otherwise spent on membership fees. I instead purchased a pair of 25-pound dumbbells, which I use for the majority of my exercises. I spent $55 on the equipment, and today I’m going to share my weekly routine.
I will say that although a big, fancy gym isn’t really necessary at all to get in shape and stay that way, I do miss the camaraderie that you find there. But until I find a gym that’s practically free I won’t be spending the money that a gym membership entails.
Back in my teen years, I was actually a competitive bodybuilder. So I was used to putting up big weight and making the most of a fully-equipped gym. But as I’ve grown older, I’ve found it more attractive to use less weight for higher reps, focusing more on range of motion and overall health and wellness. I also spend less time waiting between sets, choosing to turn my anaerobic exercise routine into more of an aerobic one.
This change in focus has meant I no longer have the bulky, muscular body of my younger years. That body required a lot of calories and work to maintain, and it’s questionable as to whether that was ultimately the healthiest choice. I now have a leaner body that requires less energy to move, and I don’t have to ingest the same amount of calories anymore. So my diet is cheaper and probably healthier, and my overall footprint is smaller. I’m able to run further and faster than before, and I just feel better about myself.
So I’m going to share my entire gym-free routine. I use only two 25 lb. dumbbells, a simple bench, a pull-up bar, and the road in front of my sister’s house for my complete routine. I’m no longer putting up 400 lb.+ squats, but I wouldn’t want to either. This routine is based around my desire to become financially independent, and I’ve designed it with that thought in mind. So this workout is meant to be cheap, easy, and healthy. I’m also interested in minimizing the chances of injury, which can be costly and painful.
Day One – Chest And Shoulders
The first workout of the week is usually Monday for me. I typically work out and eat relatively little during the week, then lay off the routine on the weekends where I eat whatever I want and skip the workouts.
Every single workout starts the same way. I jog for 10-15 minutes (1.5 miles or so) to get a good sweat going, burn some calories, and get my body warmed up. So I’ll stretch for a minute or two, get my mind ready for a good jog, and then I run outside until I feel ready to come back. I’ve never been a big runner, as I mentioned, so this it’s a struggle for me to go out and do this. But I do it because it’s necessary and I always feel better after it’s done.
After I come back home I drink some water, take a quick breather, and then I head downstairs to the basement where the equipment is located to work out. It should be noted that I generally only rest approximately 15-20 seconds between sets, and 15-20 seconds between exercises. My entire workout is usually completed within 15-20 minutes. So factoring in the jog, my complete daily routine is about 30 minutes long. It’s much different than the two-hour routines I used to engage in back in my younger years, but I honestly feel better than ever. Keep in mind that every exercise is very strict, with no cheating or swinging or anything else. If I can’t lift the weight, then I need to stop. Every movement is strictly controlled.
The first exercises I do are for the abdomen. And I work the abdomen every single workout.
- 3 sets x 15 reps of bench sit-ups
I make sure to maximize my range of motion and the burn in the abs by lifting my legs up as I complete the arc in my upper body. So I sit at the edge of the bench so my legs are floating off the edge, and as I lift my head off the bench, I also lift my legs up. Once I complete my three sets, I then move right into the next exercise.
- 2 sets x 20 reps of dumbbell side bends
This exercise is great for the obliques (the lower sides of your abs). You hold one dumbbell in one hand and you stand straight up. You then bend your side in the direction you’re holding the dumbbell. So I’ll start by grabbing a 25 lb. dumbbell with my right hand, stand straight, and then bend to my right, as if I’m dropping the dumbbell to the ground by using the side of my body only. This works the opposite side’s oblique muscles as you bend over and straighten back up. I do 20 reps per side, switching hands after 20 reps.
After working the abdomen area, I generally rest for 45 seconds or so before moving into my chest routine.
- 3 sets x 40, 30, 20 reps of push-ups
The classic push-up. It’s underrated, and very effective. I pop myself straight on the ground, with no tricks and do old-fashioned push-ups. I usually aim to do 100 reps, but it depends on how I feel on any particular day. So I’ll just keep going until I physically can’t any longer. Generally speaking, my first set is between 40-45 reps, and then it drops by approximately 10 reps with each subsequent set as my muscles fatigue.
- 3 sets x 15 reps of wide flies
After the push-ups I move right into bench flies. I lay flat on the bench with both arms out wide, each hand clasping a 25 lb. dumbbell. I then bring my arms up close to the middle of my body, keeping my elbows and arms stiff. I go as wide as I possibly can while still feeling comfortable. This is meant to isolate the chest, specifically the outer areas of the pectorals, where it meets the deltoid.
That’s it for chest. I then move into the shoulder workout. I combine chest and shoulders because they work together for many exercises, and burning them both out on the same day makes sense.
- 3 sets x 15 reps of shoulder presses
A staple. I sit on the bench, with my back just slightly arched. I use the 25 lb. dumbbells for this exercise as I keep my motion very tight, and my body extremely still. By the third set my shoulders are already burning.
- 3 sets x 10 reps of laterals
I do one set each of a side, forward, and rear lateral raise. This hits all three heads of the deltoid muscle. It’s extremely important in this exercise to maintain strict control of your movements. Throwing weight around isn’t only counterproductive, but also dangerous. Of course, I’m using the 25 lb. dumbbells again for this exercise.
Day one is complete. My chest and shoulders feel fully exhausted at this point and it’s time to take a shower.
Day Two – Biceps And Triceps
I start off with the same jogging and ab routine as discussed above. After some water and a quick break, I move right into my arm routine. I usually find myself doing these exercises on Tuesdays.
- 3 sets x 12 reps of concentration curls
I sit perpendicularly on the bench and lock my elbow and part of my upper arm against the knee. My back is angled, but stiff. I keep very strict control over my motion here, as I’m looking to burn the biceps. I’m looking to move only my lower arm. 25 lb. dumbbells may not seem like a lot of weight until you’re maintaining extremely strict movement.
- 3 sets x 12 reps of hammer curls
I sometimes mix it up here. I like the hammer curls as they work out not only the biceps, but also part of the forearms. Sometimes I do a supinated standing dumbbell curl. Just depends on my mood. At any rate, strict movement is imperative. Hammer curls are where your thumb and index finger are facing your face when you lift the weight up, like you’re grabbing a hammer.
I generally rest 20 seconds or so after the hammer/supinated curls before moving into triceps. I like to work biceps and triceps the same day so that my entire arm gets a nice burn.
- 3 sets x 12 reps of triceps extensions
You can do these with one arm at a time, or both arms at the same time. I choose the latter because it’s more difficult and saves time. Again, strict motion is very, very important here. With the way your hands are behind your head holding weight, any mistakes can cause injury. I hold the two dumbbells behind my head and slowly lift the weight above me, before returning to the rest position. I do this exercise very slowly, making sure to control my breathing and movement.
- 3 sets x 12 reps of triceps kickbacks
I use the bench for this workout. You don’t have to, but I find the bench makes it easier to keep my body extremely stiff. So you’re kneeling on the bench with one leg, with the opposite foot flat on the floor. It’s extremely important again to control your motion and movement here. These are dangerous if you’re just flailing around the weight. Depending on the day, my last set isn’t 12 reps. These are extremely difficult, and are absolutely fantastic for hitting the entire triceps area.
That’s it for day two! My arms are usually pretty tight after this workout, but I always feel great after that pump. Time for water and a shower.
Day Three – Back And Legs
Again, jogging and the ab workout are staples. So I start off with that before moving into the core routine. This is usually how I spend my Thursday afternoons.
- 3 sets x 10 reps of pull-ups
Now, I won’t lie. I don’t always do 30 pull-ups. It really all depends on how I feel. My first set is always at least 10 reps. Sometimes I”m only able to complete 7-8 reps on the subsequent sets. Really just depends on the day. But I always start with pull-ups. It’s a great core exercise, and I lift my head so that my face is near the bar. I can’t actually complete a “chin-up” because the bar doesn’t have the proper clearance (it’s attached to the foundation of the house).
- 3 sets x 15 reps of two-arm dumbbell rows
If I had heavier weight, I’d use the bench and do one arm at a time. But because I’m using two 25 lb. dumbbells I choose to use both arms at the same time and get more of a burn from this exercise. So I bend over, with my back at a 45-degree angle. I then lift both dumbbells up and release them back down, completing a “rowing” motion. 15 fairly quick reps usually sees me out of breath by the time it’s done, so this isn’t just for working the latissimus dorsi, but also meant to be a nice little aerobic exercise.
- 3 sets x 15 reps of shoulder shrugs
This exercise gives me a nice burn in the trapezius. The key is to go very slowly, especially when you’re using light weight like this. Going too fast isn’t going to work the traps and you’ll just end up wasting your time. So I like to maximize range of motion by making sure I shrug as high as I can go, and dropping my shoulders very slow.
That’s it for back. I used to do three times this much when I was a bodybuilder, but I don’t need some huge, muscular back. And doing much more than this would exhaust me to the point where I couldn’t work my legs out. So after taking 30 seconds or so to recover from the shrugs I move right into squats.
- 3 sets x 15 reps of dumbbell squats
Squats are typically done with a barbell and plenty of weight. I used to be known for pretty heavy squats myself, and there’s probably still a picture up at the gym I used to work out at in my younger years with me squatting more than 400 lbs. But I’m doing a lot less weight these days. I simply hold the two 25 lb. dumbbells in each hand and do a strict squat, making sure to feel the quads and hamstrings burn a little.
- 3 sets x 15 reps of lunges
I then move right into lunges. Again, it’s easy to injure yourself if you’re not careful. And I always recommend stretching before doing these. The key is to maintain control over your body and feel the burn in your legs.
And that’s it. Day three is done, meaning I’m all set for the week. I enjoy myself for the weekend, before starting it all back over again on Monday.
Conclusion
So that’s it! I typically spend 30 minutes or so per day three times per week. And I feel better than ever. I’m in great shape, at 5’9″ and approximately 175 pounds. And the great thing is that I don’t have to drive off to a gym somewhere and pay a big membership fee to do all of this.
Now, what works for me may not work for you. Most people would find working out with dumbbells boring. If you prefer playing tennis, running, or hitting the basketball court then do what works for you. The key is to maintain a routine that keeps you regularly active. The point behind this is to exercise for as close to free as you possibly can, which should keep you in great shape and thus minimize your healthcare costs over the course of your lifetime. And I also believe a smaller body creates less waste. You’ll certainly be finding yourself consuming less food. Less consumption plus more activity equals a happy body and a happy wallet.
What do you think? Are you a fan of frugal fitness? What’s your routine?
Thanks for reading.
Photo Credit: Idea go/FreeDigitalPhotos.net
I totally agree about frugal fitness – me and my husband go walking regularly and I’ve got a bike so go out on that a bit too 🙂 having a healthy mind and body is also a massive benefit when working towards financial freedom.
Have a great day!
I really NEED to get back into working out. I used to be so active in high school because of sports and I basically dropped everything in college. Eventually I got back into it though, I also did everything at home. Eventually I was at the point where I was doing about 500 push ups and sit ups everyday, I would wake up and do 2 sets of 75 of each before I would let my head realize what was going on and that it was too early to be moving. I found that it helped me wake up in the morning. Then after work I would do more until I got to around 500 for the day depending on how I felt. But I know that if I had to get myself to a gym I probably wouldn’t want to take the extra time to do it.
Eventually I ended up getting sciatica (from sitting at work all day and sitting in traffic for 2 hours on top of that) so I couldn’t work out for at least a year and a half because all exercises gave me terrible pains and I just haven’t gotten back into it yet.
Cycling and hiking are my ways to stay fit. Cycling is great as it alsi enables me to keep my transport/vehicle costs very low. I regularly cycle 50-70km each way to visit family. As well as physical benefits I find cycling allows me to de-stress and remove the clutter from my mind!
Good for you! We pay for a gym membership because we also really like the camaraderie at a gym and we have also found that we exercise more when we have a gym membership. I guess we aren’t as disciplined as you are. Keep it up, I think that exercise is one of the best long-term investments you can make.
Nice little routine. Only thing I would add for equipment is one decent sized kettlebell where you can do a huge range of other exercises. About 6 years ago I started to do crossfit and we did so many exercises without any weights and I was in my peak shape in my life. Mainly was lots of pushups, pullups , kettlebell swings and some cardio exercise. Made me really realize that gyms were not necessary to get in shape. Look in to kettlebell workouts on youtube and u will be amazed what you can do with one kettlebell.
For me I only do pushups , pull ups , few kettlebell swings, lil bit of yoga and I play badminton at the rec center 2 times a week for 2 hours.
Good Day and Grind another pullup!
What’s going on? No more hairy armpits! Ok?
Nice to see your routine DM. Thanks for sharing. I’m with asset-grinder, kettlebells are awesome.
I’ve always loved lifting but could never find the motivation for cardio. Now that I’m getting closer to forty my body is telling me I need to make cardio a priority. 🙁
Sounds like a pretty good plan. I recently got a gym membership but it’s at Anytime Fitness and there’s one that’s about 10-15 min from the area I’m typically working in and there’s also one that’s about 5 min from our house. I know myself and I find it very hard to work out when I’m at work because those 12 hr days are just draining. Plus it’s a real bonus in the winter with the time change because when it gets dark before I’m even off work my motivation to work out is completely lacking. I typically mix up my workouts so I’m doing heavy weight/low rep days followed by low weight/high rep days. Thanks for sharing your plan because I can probably start incorporating some more of these type of routines into my plans.
Good job keeping your focus on health! I am working on shedding pounds before I look towards adding more (some) muscle. One note, I did but the more expensive dumbbell interchangeable weights, but I found them to be of greater value than purchasing individual weights. For one reason not all muscles are of the same strength so the ability to easily change to 10 or 15lbs is nice, and second I don’t think my wife would work-out using just 25lbs!
I am intrigued by the kettleball’s and may look to getting two of those soon, it may help shed these last 10-15lbs (down 25 this year, yea I was fat.)
Very nice routine, Jason. I have gone through a similar evolution. When I was in my late 20’s I weighed 180 lbs (5’7″) and could really push around some heavy weights. Somewhere around age 35 I finally came to terms with the unsustainability of that program (i.e. I want my knees to still be functional when I’m 80). Now at 38, I do mostly body weight exercises (pushups, pullups, etc.) and loads of biking. I weigh about 155 lbs and feel bulletproof. My grocery bill has plummeted due to no longer caring around that extra 25 lbs of muscle. My doctor recently diagnosed me with bradychardia (low heart rate, mine was 52 beats per minute) but we figured out is was from loads of biking. Not a bad problem to have!
Also, I see you have a pullup bar. If it’s not permanently attached you might could improvise a way to do inverted rows (excellent for the back!)
Cheers,
Josh
VEry different post and I do a similar routine. I have not been a member of a gym in over 4 years. I have dumbbells, a kettlebell, and some resistant bands. I go to the park for my pullups and dips. I feel I can get a good workout with my equipment. The only thing I miss is doing heavy squats (225 – 275) and Chest (225) I feel I can see better gains when I mix those in with my at home routine.
I love to walk outside especially in natural healthy environment, but in Canada it is not possible for all year because of the weather. I usually go for 30-45 mins walk at least 5 days a week in summer time, but not in winter. A year ago, I bought an all-in one gym machine, but I’ve never used it properly :d. I’m same height as you (5’ 9’), approximately 160 pounds weight. I am not in a bad shape (I guess).
I am still working on my fitness routine. Mostly I just want to go to work and then recover from work by reading. Doh!
Here’s what I’m doing currently:
1. I have a pedometer and try to get in at least 10K steps per day on work days and 5K on non-work days. [It’s easier to get steps in on work days because of walking to and from the bus, plus sometimes I get paid to walk at works (to meetings).] For me, 10K steps is about 4.3 miles. Actually, I don’t just try–I have actually achieved this every day for the past two months except for one weekend day that was a deliberate rest day.
2. I’m working on a challenge with a group set up by my brother-in-law which involves recording all mileage walked, run, swum, and–divided by 4–biked, but only mileage that is beyond what you would do in your daily life. For me that includes:
* pacing at the bus stop instead of just standing
* making sure I go on walks during the lunch hour instead of sitting at my desk and reading–walking to a restaurant because I didn’t bring my lunch doesn’t count because that would be part of my daily life, so this is a good encouragement to bring my lunch which is healthier and saves money
* getting up and walking around the block a couple of times when I’m at home (just 0.5 miles each time I do it, but it gets the blood flowing again)
* going for jogs on Friday and Sunday mornings; that’s been happening for only two weeks so far, but I’m up to a reasonable 2-mile distance at a slow, but increasing pace
* I tried out the newly opened swimming pool in my area and swam 1/4 mile (or I assume 9 laps was 1/4 mile). But it costs $3 per visit and I’ve decided to just jog instead (since my boyfriend got laid off) to save a little cash (just in case). Also, apparently I’ve forgotten what little I used to know about swimming in a straight line–dang!
My goal is 800 – 1200 miles in a year (June 1, 2014 – May 30, 2015); currently I’m on track for 712.
3. Do push-ups against the countertop at work while I’m waiting for my lunch to cook. I can’t yet do full push-ups, so I’m hoping this will help me work up to them. I’m up to 30 countertop pushups. And I just talked to my cubemate and we’ve resolved to not feel embarrassed when we get caught by each other doing exercises (she does stretches and yoga to deal with too much sitting).
4. Join my boyfriend and his sister for after-work walks on Monday and Wednesday evenings when it happens. Now that it’s hot, we’re walking around in a mall. It’s one of the dying malls (actually, it’s been bought by a community college, which is awesome), so it’s not very crowded and they have pretty good air conditioning. His sister travels a lot, so this actually doesn’t happen very often.
I also tell myself I will do the following, but haven’t for many weeks:
* Work out to my “pilates” video. It reminds me of the Body Flow classes they have at my old gym (which I quit when they tripled the price on me) except of course that it’s the same routine every time. So basically you stand around making semi-graceful movements and roll around on the floor, and then after 40 minutes you wonder why you’re so used up. It has some strength training, balance moves, and stretching, with a hint of aerobic activity here and there.
* Do 7-minute workouts (which actually take me 12 minutes because my stations are all over the house). I don’t love the official 7-minute workout I found online, so I’m still tweaking the exercises to replace some of the quads-heavy exercises with ones that focus on other muscles.
* Go ballroom dancing. My favorite dance club has moved to having dances only every other week and they’ve moved to a small dance floor, so there’s not enough room. Other places cost more and have terrible DJs. (Ballroom dancing is good for aerobics and balance. Rank beginners might not get quite as much aerobic benefit, but once you are taking the big steps, all the dances are aerobic.)
* My boyfriend wants us to start biking to the new local grocery store, but we haven’t actually done that yet. We have biked to the library, but our library is pretty small and not exciting. Except that we’re going to start a Spanish class next fall, and our library does have a fair amount of Spanish language media, so it may get more interesting.
In the past I have also enjoyed ultimate frisbee (I love how the good people can guard the good people and the not-so-good people can guard other not-so-good people, and so long as you throw the disc to whoever’s open, even if you’re pretty sure they won’t catch it, you can play with people of varying abilities). My boyfriend does not like this sport–he keeps getting injured–so we don’t play now. But when I retire next year, I will go looking for the groups that play during weekday lunch time. Some of my friends say it is really bad for you with all the sudden direction changes and therefore asking for trouble, and since I’m over 50, that matters more now, so maybe I should re-think that.
I have also run 10K races–once in under an hour (by one second!) and I’m going to try to get into that again.
Overall, I’m aerobically okay again, but I still need better muscles. (I also have a few more pounds to lose, but what’s making that happen is eating my own healthier cooking and portion control. The exercise obviously helps slightly, but its main affect for me is to make sure the weight loss doesn’t come from muscle.)
great plan! part of my frugal fitness is gardening… 🙂 I go for 2 miles walk with my dog every day and to the gym every other day.
Nicola,
That’s great. Regular walks and bike rides are both excellent ways to stay fit. Keep it up. 🙂
Best wishes.
Zee,
Nice. 500 push-ups and sit-ups a day is pretty strong. Even if you do nothing else, that’s pretty good.
Sorry to hear about the sciatica. I understand that can be pretty painful. I hope at some point you can get back into it and get a routine going that doesn’t bother your condition. Maybe even just some brisk walking?
Best of luck!
Take care.
Under The Money Tree,
Very nice. Cycling is great because it keeps you fit and acts as transportation. Plus, it’s just plain fun.
I used to love cycling when I was a kid. I had a bike for a while in Florida, but it was just so hot down there. Maybe I’ll get back into it now that I’m back North.
Thanks for sharing!
Cheers.
Dee,
I know exactly how you feel. I’ve tried to work out without a gym before and failed miserably. I’m giving it my best shot this time around, and I feel pretty good about it so far. But I do miss working out at a gym. I’m always motivated to give it my all when there’s a bunch of other people around doing the same.
There is a gym in another city that costs only $10/month (Planet Fitness). Unfortunately, it’s like 20 miles away. So that $10/month would quickly become $40/month after factoring in the gas to get there and back. So it’s working out at home for right now.
But the gym membership is worth every penny if it’s between a gym and not working out at all. If those are the choices I would recommend the gym every time.
Best regards.
Asset-Grinder,
That’s great you’ve had such success at home. 🙂
We had kettlebells at the gym I worked out at back in Florida. I tried them, but never really found much use. To me, they’re not really much different than a dumbbell of the same weight. You can swing a dumbbell the same way. The only difference was that the kettlebell is designed to change its center of gravity as it moves due to its shape. But I say go with what works. If a kettlebell works, then that’s the way to go!
Another pull-up, indeed.
Best wishes.
Samuel,
Haha. I’ll edit it out next time.
Cheers!
The Stoic,
I hear you, bud. I’m not a cardio fan either. It takes every bit of willpower I have to go out and run for 15 minutes. I’ve never minded hitting weights, but cardio was always my weakness. I do it now because I really don’t have a choice. If I don’t do it I’ll be out of shape. So I do it.
Thanks for stopping by!
Best regards.
JC,
I once had a membership with an Anytime branch. It was nice. You just use your little card to get in 24 hours per day. They were small, but typically weren’t too busy if you went in later in the evening.
We’ll see how I do in the winter. The time change will make things difficult, and the snow/cold will make it very hard to jog outside. I’ll probably have to develop some indoor cardio at that point.
Cheers!
Kipp,
I was actually going to buy those interchangeable dumbbells at one point. But they’re expensive, and the reviews were really bad. I think the Bowflex version is made out of mostly plastic, and they break over time. I actually tried one out at the store I bought my 25 lb. dumbbells at, and they seemed flimsy. But I see the value in them, especially if you’ve got more than one person working out. Although, the small dumbbells are really cheap, so you could get a pair of 5 lb. or 10 lb. dumbbells for your wife that are inexpensive. They’re priced by weight.
I might be the only one that doesn’t really care for kettlebells. I’ve tried them numerous times, but I’ve found them awkward. To me, they’re just like a dumbbell that’s easier for the swinging motions that the routines are based around. I tried those exercises and I actually found them dangerous and the complete opposite of what I’m trying to achieve. I like to control my movements and motions, and you’re kind of swinging these kettlebells around. It just seems like an injury waiting to happen. Besides, if you’re doing a workout with dumbbells at a fairly brisk pace you’re going to get plenty of cardio. There’s days when I feel like puking after I’m done, and I’ve been doing this for more than 15 years.
Best wishes!
Josh,
Nice transition there. I feel the same way. With less bulk, I just feel better about myself. And less food is a natural byproduct of change.
The best thing about your change is that it’s sustainable. Good stuff! Keep it up. 🙂
Best regards.
RichUncle EL,
That’s a shame you feel you can’t get a good workout in. I think if you’re creative and motivated, the equipment doesn’t really matter. I actually think I don’t even need the 25 lb. dumbbells. I could probably just do workouts that center around my body weight and get by just fine. But I like the variety and range of motion that the dumbbells offer.
Keep at it, bud. Maybe mix it up a bit?
Cheers!
FinanceJourney,
Sounds like you have a very healthy weight there. 🙂
You’re not alone with the abandoned home gym there. I think almost every garage in America has a dusty machine. 🙂
Great job with the long walks there. That’s certainly helpful for your body. Even better if you make them slightly brisk.
Cheers!
Debbie M,
Thanks for taking the time to type that out. I appreciate you sharing. 🙂
Sounds like you have a really nice routine there. Little things here and there (like the pacing at the bus stop) make a big difference in your overall health and well being. So many people drive a car everywhere, park as close to a building as possible, chose the elevator over stairs, and avoid any hardship at all. Choosing hardship over the easy path routinely can make a big difference in the way your body looks and feels.
Congrats on the 10K. I don’t think I’d be able to do one in under an hour right now. Maybe if I trained for a couple months for one, but I’m not a natural runner. It takes everything I’ve got just to run for 15 minutes.
Great job. Keep it up!!
Best wishes.
Happy,
I bet gardening burns some calories. 🙂
Sounds like you have a nice routine there. The key is to have a routine that’s tailored to your body and personality. And it sounds like you’ve got one that works. Great job!
Take care.
I think it was Herschel Walker (former NFL running back) who was asked if he lifted weights. He responded by saying he did 100’s of push ups daily. I’m sure he lifted weights at some point. I used to hit the gym and lift 3 times a week. Now I do pushups, situps, run and bike. Just staying slim and fit are my goals. “No bulgy muscles needed” in my best Arnold Schwarzenegger accent. Good information. Your at home workout certainly blows away what the average Joe does for lifting.
Wade,
I think you’re right about Walker. I remember hearing that too. Really interesting.
And I’m with you on muscles. I like to look good as well as feel good, but I don’t need big muscles to do so. Being lean and fit is much better looking than big, huge muscles. That’s just my opinion, and I’ve been on both sides.
Keep up the great routine there!
Best wishes.
Good routine DM I may adopt some of that routine.
My routine is pretty simple and free as well.
The Master pays me (into an HSA) to exercise so my wife and I walk 10k steps a day. In addition I stretch, do push-ups and sit-ups.
I tried lunges but my knees were hurting so I stopped. Not sure if it was because I am aging or because I was doing them wrong.
The key to running longer distances is to slow down. Go so slow that it’s not even running anymore. Maybe jogging. Or slogging. Once you have the distance you want, you can increase your speed. (At least this worked for me and for my best friend in high school.)
But it sounds like you like biking more, so I’d recommend that instead.
Some of the little things add up; some really don’t! All of the walking is because I don’t do something aerobic three times a week and I don’t do strength training three times a week. Well, you start where you are!
“I’m no longer putting up 400 lb.+ squats, but I wouldn’t want to either. ”
Bro, do you even lift?!
I have a power rack, bench, 3 olympic bars with at least 600lbs of weights, a 60lb kettlebell, and my pull-up bar with rings, all for probably $1000 total. May seem like a lot, but it’s all just big chunks of steel that will last a lifetime, and I could sell it all for basically what I paid for it if I needed to (minus the pullup bar, which are timbers cemented into the earth.
over 5 years or so a purchase like that only costs like $16 a month, and I can still SQUAT!!! I’m a ways away from 400# though, sadly
I do skipping every day. I am aiming to get to 200 skips in one set alternating between two leg jump and alternate leg. So far the shortest number of sets is two and I always finish with a smile. When I first started I was only able to do 30.
Best wishes
Louis
Hi,
We have free healthcare here in Europe so exercise is just for the insane 🙂
Cheers,
Dave….
DFG,
Lunges can be pretty difficult, especially if you’re not used to them. I’d probably stick to squats, and see how your knees feel with that?
That’s great that you’re actually “paid” to exercise. Very nice. I’d definitely take advantage of that! 🙂
Cheers.
TMM,
That’s a hell of a setup you have there. Back in my younger years I would have killed for something like that. But I’m pretty content with what I’m doing these days. 🙂
At 400 pounds the bar starts to bend just slightly. I still remember being able to kill it back then. But I feel great being leaner and lighter now. Really suits my general goals in life.
Best regards!
Louis,
Thanks for sharing!
That’s really unique. I’ve never really heard of anyone pursuing skipping as an exercise, but it’s so interesting how the things we do in childhood are often best for adulthood as well. Stuff like walking, running, bicycling, and climbing are still just awesome ways to get and stay fit.
Take care.
Dave,
That’s funny!
I’d still work out even if healthcare were free because I just feel better about myself. Plus, I’d prefer to avoid going to see the doctor, no matter the cost. You couldn’t pay me to go to a hospital unless I absolutely had to. I guess I’m insane. 🙂
Best wishes!
that’s awesome man, i’m hoping to be at those levels one day! I’ve had the exact opposite experience reminiscing, as I was way weaker ten years ago. I just recently stumbled across one of my workout journals from over ten years ago, and my max bench was like 150! That was actually more than my bodyweight at the time, but still seems really weak lol.
Luckily now at a 165lb bodyweight I’m at a more respectable 230lb bench and 350lb deadlift. My squats are a paltry 250, but at least I do good ATG form
DM – glad to see that you find time to stay fit. I have always believed that it is both health and wealth. 🙂 After all, what is wealth if you are not healthy enough to enjoy the benefits of it.
Wishing you continued success with your wealth and your health! AFFJ
Looks like an awesome routine! The best part is that it doesn’t require any expensive and outlandish equipment. Fitness is something I’ve been neglecting these last seven or so years since I’ve been working… Prior to that, I was really big on fitness. There’s really no excuse for it, but getting re-engrossed back into fitness, whether it be from lifting, hiking, swimming, biking, etc. is something I’m really looking forward to doing once I get to early FI. Work makes me feel decrepit, but good fitness makes me feel alive!
All the best!
I think the point is to be healthy and fit enough to avoid any health issues that can be preventable. You point out what you exactly want from your workout(s) and it achieves the desirable goal. Excellent article
But those guns!
Hi Jason,
Nice routine! I am an ex natural body builder as well. I still workout quite a bit, and times that I haven’t had access to a gym I have improvised like you are now. Below are some suggstions that I have taken advantage of in the past, and things that may be helpful to you.
Do weighted pull ups (just hold your 25 between your feet, or make your own belt out of rope). You can change up the hand positions as well, which will hit different areas of your back.
I was suprised to see no deadlifts? You could do straight legged deadlifts with the 25’s, and you could find something else heavy to do regular ones with (I used a piece of a tree trunk in the past, and used it for front squats too).
Use two tall chairs for dips. place your 25’s on the seats so that it doesn’t tip over. Hold on to the back of the chair, and curl your legs in the back so you can go whole range of motion.
If you want to use more weight with biceps, you can fill up a black trash bag with water, and curl away. One gallon equals 8.34 lbs, and the bag can hold a lot. (learned that one from a prison documentary).
Use a gallon jug of water to do rear delts raises, or lateral raises. Also good for rotator cuff exercises. You can even fill them with less water if you want less weight.
Also, if you keep your eye out on craigslist/local paper people are always selling fitness equipment for dirt cheap. Imagine the possibilities if you got an olympic bar, and a squat rack! You could charge peopel to come over!
AFFJ,
That’s a fantastic way to look at it. And that’s essentially the point behind this article. Staying active isn’t just about the way you’ll look and feel, but also about the financial savings. It’s about having a happy body and a happy wallet. 🙂
Thanks for the continued support. Really appreciate it!
Cheers.
FI Fighter,
I hear you all the way. It was tough to keep up with the work schedule, the blog, and the fitness routine there. I still sometimes can’t believe I found time for it all. Of course, there were days when I just skipped the gym because work was so draining. But I really tried to more often than not stick to the schedule. And my body is better off for it.
But you’ll find a lot more time for fitness once you’re financially independent. You might find a whole new way of life. I’m excited for you! 🙂
Best wishes.
Ron,
Thanks!
You’ve got it. It’s really all about setting up a plan that makes sense for your personality and goals. This routine fits me well based on my bodybuilding background, but others might find more enjoyment from tennis or basketball or something else. The key is to stay active and try to do it for close to free. You’ll be minimizing the chance of big health bills and maximizing your wellness.
Cheers!
Zol,
Haha. Thanks!
They’re not what they used to be, but I’m happy.
Cheers.
presone,
Thanks so much for the suggestions.
I think the idea of chairs for dips is great. Although, I sometimes feel a little shoulder pain after dips. So I try to do them sparingly. Back in the day I would do dips with a couple of 45 lb. plates hanging from me off a chain, but those days are long past. 🙂
I probably should mix in some deadlifts. They’re great for the hamstrings and lower back. I think the dumbbells would definitely be sufficient for the straight-leg variety, as you recommend. I’ll try that out.
And I’ll be working my way up to a weighted pull-up. 🙂
Thanks for stopping by and adding those!
Best regards.
It’s great to see you flexing your physical side. We only get to hear about you flexing your mind as it relates to living frugally and investing!
In all seriousness, though, this is an excellent article to show all the nay-sayers that you can stay healthy without an expensive monthly membership! Seriously. Dumbbells, bicycle, walking, running! I pay for rock climbing only because I get exercise without feeling like I’m exercising – it really jives with my problem solving nature!
DM,
I dig it man! I’m all about the frugal workouts, except I do pay $14.50 roughly for a gym membership to lift weights when I’m feeling the need to (approximately 12 times per month ‘d say that I go there). I have an Iron Gym that I received as a gift some odd years ago and love doing: Pullups, chinups, neutral grip pullups, ab/leg raises and then turning the bar down into perfect/deep pushups – you definitely can get ripped/a great workout with that. Then there is running – obviously us midwesterners (from Cleveland) have to battle the freezing winter months and mountains of snow, but it only adds to the workout/burn. Nice job DM – saving money, getting healthier and extending your life. “Smart”.
-Lanny
walletengineers,
Haha. I flex my physical side quite often, but I don’t talk about it a lot. It’s good to share this side of my life with the world because it is really relevant to what we’re all trying to achieve. After all, financial independence won’t be worth much if you’re not healthy enough to enjoy it.
And getting in shape really requires almost no money at all. Some push-ups, sit-ups, and some biking is all you really need. A bike might cost a few bucks, but spread out over the cost of many years means it will be practically free.
Thanks for stopping by!
Best regards.
Lanny,
$14.50 isn’t bad at all! I have a gym down the road called Planet Fitness. They charge $10/month, which I consider pretty reasonable. If they were closer I’d probably sign up. Unfortunately, however, they’re a good 30 minute drive away.
I hear you on battling the winter weather. We’ll see how I do with that. I’ll probably have to do something else for cardio for a month or two when it gets bad out there, but we’ll see how it goes.
Appreciate the support. Happy wallet and a happy body is the way to go. 🙂
Best wishes!
Thank you so much for putting this awesome post together. I’ve secretly wanted to see a post like this for a while. I will probably adapt a version of your routine in FI, I just need to make sure what my limits are. My elbows and knees are not as good as they used to, so I have to watch out. One thing that I’m starting to do these days is rope jumping because it’s not as hard on my joints as running. Another nice thing about it is that you can stay indoors and not get affected by the whims of the weather.
Btw, for a second there, when I saw the title “frugal fitness”, I thought you were going to talk about ways to get frugally fit, that is, how to enhance your frugal muscles =).
Looking buff in the photo Jason, keep up the great work!
Hi Jason,
Thanks for sharing your routine. I’ve been keeping up a weekly routine for the past 8-10 years that has served me well. I’m 41, and at 6’2″ I weigh in a 160lbs with very low body fat and a good bit of muscle. I live in Thailand where it is 84 degrees in the early morning each day and warms up north of 90 during the day every day of the year, so I normally do my outdoor workouts between 5:30 – 7:30 am before it gets too hot. It’s also a great way to kick of the day. My schedule is as follow:
Monday: Bike outside 15 miles. There is a 1.25 mile cycling track near my residence that goes around a man made lake. I bike out there and then do 12 circuits. Sometimes there is a pack of hardcore racers and we get into a draft line and move fast. I ride my 19 year old Trek mountain bike and can sometimes keep up with the young racers but usually not. The ride usually takes me under 1 hour but with setting up and door to door it’s more like 1 hour and 10 minutes.
Tuesday: Run outside in the park, about 4 miles. I run at a 8 – 9 minute mile pace and throw in some sprints mid run just to change it up. With stretching and cool down it takes me about 45 minutes to complete this.
Wednesday: I run up and down the flights of stairs in our high rise. Usually I do 110 flights of stairs (up and down) in total, taking turns between running them while skipping 2 stairs each step and fast walking up. This works out your calf muscles very well.
Thursday: This is my rest day. No exercise today.
Friday: Run outside in the park, similar to Tuesday.
Saturday: This is my weight training day and I try to hit all major upper body groups in a 2 – 2.5 hour workout, doing 10 exercises in total. Exercise 1: start out using a flat bench with free weights. While I may only bench 135 – 145 lbs, I do 40 reps across 3 sets (first set may be 18 then 12 and then 10 reps). Exercise 2: Pull ups totaling 65 across 3 sets (35 reps, 20 reps, 10 reps). Exercise 3: Positive incline bench press using 40lb dumbbells in each hand, 48 reps across 3 sets (21 reps, 18 reps, 9 reps). Exercise 4: Lat pull downs with 48 reps across 3 sets (21, 18, 9). Exercise 5: Negative incline bench press using a negative incline sit up bench with 40lbs dumbbells, 48 reps across 3 sets (21, 18, 9). Exercise 6: Lie flat pull ups. Take a large inflatable exercise ball and go to a squat station, taking the bar up to waist level. Move the ball so that your feet and ankle rest on the ball and hold the bar so your body is held like a plank supported by the ball and your arms, pull yourself up while keeping your body parallel to the ground. Do 48 reps across 3 sets (21, 18, 9). Exercise 7: Seated cable rows, 48 reps across 3 sets (21, 18, 9). Exercise 8: Tricep pull downs using a rope / cable, 48 reps across 3 sets (21, 18, 9). Exercise 9: Seated dumbbell bicep curls using 35 lbs in each arm, doing 48 reps across 3 sets (21, 18, 9). Exercise 10: ab routine. Do 2 sets of 12 reps leg raises while hanging on a pull up bar (bring your legs up parallel to the ground using your lower abs. Then do 55 reps of ab raises while lying down with your legs straight up, followed by 30 situps followed by 25 sit ups with your knees bent and calves parallel to the ground.
Finish the workout with 30-40 minutes on the elliptical trainer. The end of a good workout!
Sunday: 40 minutes on the elliptical trainer.
I also eat a vegan diet so it’s easy to keep the body fat down. Lots of fruits and vegetables plus whole grains, the occasional raw nuts and seeds. It helps me look younger than my age of 41 and I have loads of energy.
Thanks for sharing.
-Mike
Spoonman,
I’m glad you enjoyed it!
Well, this is technically flexing both the frugal muscles (no gym membership) and the physical muscles. 🙂
I’ll probably have to join you and jump rope or something like that when the weather gets a little crazy in the winter. Sounds like a fun way to burn some calories, right?
Cheers!
Living At Home,
Thanks, bud! I appreciate it. I definitely give it my all. 🙂
Appreciate you stopping by. Great job with the recent buys, by the way. That’s deploying some serious capital. Keep it up!
Take care.
Mike H,
First, it’s very cool you live in Thailand. 🙂
Second, that’s a serious routine. Good for you. I give you a lot of props, especially on the cardio side. Anything related to cardio sucks for me, and it’s always a battle of willpower for me to go out and run. I do it because I have to, but not really because I like to. The rest of my routine, however, is fairly enjoyable.
That’s a really great workout though. Not only do you really hammer it, but you only take one day off during the week. As I get older I may eventually move to something where I work out a bit every day, and try to get a bit of a sweat in all seven days. We’ll see. I do enjoy the days when I take a break. 🙂
Thanks again for sharing. I really appreciate it. Keep up the great work. You’re killing it!
Best wishes.
Thanks for sharing Jason. I’m big into fitness as well, which I guess I have to be due to my profession. Nothing like annual fitness tests to keep you motivated and on track. 😉
Have you ever heard of Scooby’s Workshop .com? It has a lot of great info and basic workout routines on there, all for free. He’s all about working out at home and shares a lot of tips for getting a good workout in without needing all sorts of equipment. I used it a lot when I first started working out on a regular basis when I was a teen and still use some of the routines on there as the basis for my workouts today. I currently use a combo of his intermediate and advanced men’s plans.
I hear you on the cardio man. Other than riding my bike around the city, which I haven’t done too much lately, I just find cardio sooo boring. But I try to do at least 20 minutes per day and then 30-45 on days I don’t do weights. I know my body will thank me later. Plus continuing to get good scores each year on my tests is definitely good for my career.
Regards,
SFZ
Hi DM,
Long-time reader, first time poster. Just wanted to say thank you for the great website and interesting posts. I particularly enjoyed this one and hope you share more tips/experiences on ways that you maintain a frugal lifestyle.
I’m currently living in Laos so my exercise is varied between different sports, the gym and bike riding. I try and ride everywhere which gets me at least some aerobic activity. Once I move back home to Australia I’m going to try and incorporate a similar home-exercise routine. The gyms in Australia are generally pretty expensive but do offer classes such as yoga which are great.
I’m also a fan of skipping. Great for getting a sweat up, balance and coordination.
Keep up the great work, mate!
Thanks Jason. You may want to change up your cardio (stair climbing, bicycling, elliptical, swimming) besides just running, especially if you are going out for more time- I’d find that running every day would make me prone to injuries, not to mention become boring. Twice a weeks seems about right. I used to swim once or twice a week following these cardio workouts but I’ve found that I don’t have as much time as of late and don’t like the chlorine smell on my skin.
The other thing that you must start focusing on as you get older is your diet. For me, moving away from fried foods and any type of processed foods, as well as dairy was key. Even with my workout routine, I was gaining weight during my time in Asia, getting up to 200lbs. However last year I did a long detox / juice fast of 2 continuous months and that got me into wonderful shape- I can bench press and lift the same amount of weight but with carrying 40 less lbs so feel much more efficient and with more energy plus the heat doesn’t bother me any more. I find diet impacts my body by about 80% and exercise is only 20%.
Just throwing out some tips that may come in handy as you go through your next decade of life.
-Mike
Great stuff, Jason. I’ve been getting back into the gym lately and will incorporate some of this stuff into my routine. I hear you on the costs of most gyms. I found an old boxing gym with an incredible rate though: $100 per year. With the heat of AZ, just having a comfortable place to workout is worth the $8 per month, IMO.
SFZ,
I’m quite confident that if I was tested annually I would really be on top of my game. That’s great that you have that kind of motivation at your back. 🙂
Scooby’s Workshop is all new to me. I’ll definitely check it out, though. Always interesting to see what other people are out there doing at home.
And I’m completely with you on cardio. I do it because I know it’s good for my body. But if I had a superpower that allowed me to eat whatever I wanted with no weight gain I’d be skipping the cardio, that’s for sure!
Thanks for stopping by.
Cheers.
Len,
Appreciate you stopping by and commenting. And I also appreciate the readership!
That’s great that you mix it up a bit. That’s one thing I’m definitely guilty of. I find something that works and then I just repeat it over and over again. I don’t know how I don’t get bored with some of my exercise routines, but I don’t. It would be good to mix it up a bit and have a little more fun, though. 🙂
Very cool that you live in Laos. I really dig the idea of living in SE Asia. Someday…
Hope you’re able to find a routine that works once you’re back home!
Take care.
Mike,
I hear you. I really wish I had a superpower that made it possible to eat whatever I want with no weight gain. It’s really only because of my dedication to fitness that I’m not fat, because I sure love food. 🙂
Although, I think it’s all about balance. I enjoy the kinds of food I eat, and I exercise to counteract the negative effects. But I suspect my body will start telling me in a few years that it’s time to really watch the diet. I ate very healthy back in my teen years when I was competing, and I always hated it. We’ll see. I don’t think I eat bad now, but I definitely lack in the vitamin and mineral department, as well as vegetables.
Thanks for the tips! I appreciate it.
Cheers!
DB40,
That’s awesome! If I had a gym near the house that was only $8/month I would join up for sure. It’s the $40/month that I can’t do. And the closest gym that’s really cheap ($10/month) is a good 30 minute drive. So the basement it is. 🙂
I can especially understand with the Arizona heat. The summer must be pretty brutal. It was always tough for me to run outside in the Florida heat, so I’m sure it’s similar down there.
Best wishes.
Duded! If you keep doing this, I’ll be coming to you for fitness advice too!
Man, this post reminded me that I need to get in shape too. I don’t go to a gym either but I know that all I need is determination.
Thanks!
I forgot to mention, check out Daniel at fitnessFAQs on youtube. He has gotten jacked doing almost exclusively bodyweight exercises and has some good routines on there. I think he actually has his program on a ebook now too.
Totally agree that staying in shape can be done for next to nothing or nothing. All you really need is your body and gravity and create an awesome workout. Between pull-ups, push ups, walking, weights (can be a bag of sand if you want to be really frugal), yoga etc. you can create an awesome regimen. Personally, I spend a decent amount on my exercise. I have been doing tae kwon do for 22 years now and as you can imagine classes are not cheap. But it is a part of my life and I train 4 or 5 times a week religiously so I feel I am getting my money’s worth. I feel like I belong to a training family as well as many of the people I train with have been with me for 10+ years. Thanks for sharing.
George,
Ha! I wouldn’t mind that at all. If people are interested, I’ll write more about fitness. Staying active and fit is a big part of my life, so it’s a pleasure to share that side of things. And I think it’s all quite relevant to what we’re trying to achieve. No sense in being financially free if you’re not healthy enough to enjoy it. 🙂
And you definitely don’t need a gym. You just need plenty of willpower. Trust me, it’s not easy to go out for a run when I’d rather be writing and researching investments. But I do it because I know it’s making me a better and healthier person.
Cheers!
I got bowflex ones as a very very nice present last year and i love the variability feature. If they break i’ll cry (but i do agree on they seem at first flimsy). They still work tho so no complaints 🙂
Before that i had craigs list smatter of dumb-bells cheap (never quite in the weight i wanted). Friend has a nice complete set of plates for screw on dumbells that he’s slowly acquired over craigs list. But i confess i hate screw variety as it takes SOOO much time to switch weight. Kills the workout for me.
Kettle bell guys scare the crap out of me. I’m surprised one of those thing’s hasn’t killed someone yet.
TMM,
Nice. I’ll definitely check him out. It’s amazing what you can do with just your own weight.
Best wishes!
DivHut,
It’s all about finding value with what you spend your money on, and that’s certainly never truer than with exercise. If you’re getting the value out of the money spent, then that’s all that matters. If it is between spending $100/month and working out regularly and $0/month and not working out I’ll recommend the former every time. A gym has a certain value as well, and if I could find one really cheap and close by I’d join up. But the closest one is $40/month and 15 minutes away. So the value isn’t quite there for me, especially since I don’t participate in any classes or anything. I can recreate a very similar workout at home as I described.
That’s awesome that you’ve been practicing tae kwon do for all those years. I can imagine the value is definitely there for you! I actually wanted to sign up for a tae kwon do class when I was eight years old, and I remember asking my dad about it. He promised to send me to a class. Of course, he left our family right after that. And we didn’t really have any money for something like that anyway. So it never worked out for me.
Best wishes!
Work drain just kills the routine for me. Long day at work? Oh, that’s right, no energy to even consider working out let alone eating dinner. Short day blessedly? Yah that’s recuperating anything lost the prior XX days. Next thing I know i havent been to the gym in a week and i feel like a tool that broke.
Gotta find a better balance, so far i’m not so good at doing that.
Zol,
That’s great. I’m so glad the Bowflex adjustable dumbbells are working out for you.
I hear you on the dumbbells that require screwing on and off. I hate those as well. I’m all about speed when I’m working out, so those just don’t work out. But the hex dumbbells that I bought last pretty much forever, although they’re a bit pricey.
Yeah, those kettlebells scare me. I’ve tried it. Didn’t like it at all. It seemed really dangerous to me. If I really wanted to swing around weight like that I could with the dumbbells, but I find that totally against what I’m trying to accomplish with strict motion.
Cheers.
I’m one of the few who actually has extremely cheap gym fees. When I first joined my gym (24hr fitness) I was paying hundreds each year but now it’s down to $55 a year. That’s not too shabby and to be honest I’m not even sure if it’s supposed to be that low but I’m not going to say anything !! It’s a bit of a girly gym but it close to home and it gets the job done. Love your routine, you look like your already in pretty good shape but that type of routine will lead to some nice results. Keep it up.
Captain,
That’s an awesome rate right there. I wouldn’t say anything either! 🙂
If I had a gym that cheap nearby then I would definitely join. I loved going to the gym, but the value just isn’t there for me right now. That could change in the future if I found the right place. But I’m not really willing to pay more than maybe $10/month. So I’ll be working out at home for the foreseeable future.
Appreciate you stopping by. Hope all is well!
Take care.
Hey Jason,
Thx for posting the workout. What I like is you have got a full body workout in only 90 min a week with low cost! Good job.
I am going to look for some dumb bells to add to my routine which is also Tae Kwon Do, walking and kiteboarding 3-4 times a week in the summer. Both are good for core and balance. On the days I do two of those I am pretty wiped! But I can tell you I am 48 and I still feel like I did when I was in my late 20’s.
Thanks for the tips!
Chris
Thanks for sharing your routine, Jason! It’s encouraging to know how simple fitness can be. I recently started jogging again. I had a brutal IT Band injury a few years ago from running a 10k in Bolder that I wasn’t fully prepared for. I eventually went to a physical therapist and learned some stretches to help, but I haven’t been able to run like I used to. I’m trying to take it slow this time and see if I can work my way up to 2-3 miles on the treadmill.
So basically you have a 3 day week and a four day weekend, right? ha ha
Dude ~ what kind of bar is that you are hanging off of? A monkey bar? 😉 Are you sure it’s not going to break?
You know how they say that sometimes your body becomes accustomed to the same exercise when you do it over and over again and so eventually it doesn’t challenge your body anymore? Do you foresee this happening with your routine where you might have to change it up at some point?
Sorry… just realized I’ve given you a lot of questions 😉
Chris,
You nailed it there. 90 minutes per week, basically free, and the entire body is hit. I should put a DVD together. 🙂
Sounds like you’ve got a pretty solid routine going on over there! Very nice. Kiteboarding sounds pretty fun. Great job staying young. That’s what it’s all about.
Best wishes.
Addison,
That’s awesome that you’re willing to work and come back from an injury. Good for you!
You’ll get there. Just keep working at it. 🙂
Best wishes!
Debs,
Ha, I wish I had weekends that long. Writing keeps me busy. 🙂
The bar is bolted to the foundation of the house. It’s pretty sturdy, I hope!
As far as doing the same workout all the time, that’s typically called “plateauing”. So sometimes your body stops seeing the incremental results from working out. When I was a bodybuilder I had to change things up all the time to keep progressing. But I’m just looking to maintain right now, so there’s no need to worry about that.
It depends on what your goals are. If you’re looking to maintain a relatively fit body then you probably won’t need to worry. If you’re looking to constantly improve, like run further or lift more then that’s something you have to factor in.
I hope that helps.
Best regards!
I kind of interest in this too , kind of curious why do you train on the first three days of the week instead of something like 2-4-6 or 3-5-7 . And if i were you i would add some more variaty in the training method , like handstand pushup or try to pull up with one hand etc.. , just some suggest , i think it would be a better workout experience
Cong,
I don’t train the first three days of the week. I will generally work out on Monday, Tuesday, and Thursday. But sometimes it’s M-W-F. It just depends on the week and what I’ve got going on. But I’ve never worked out weekends, so I still don’t. This is just an attempt to free up weekends so that I can do other fun stuff. Although the weeks and weekends blend in a bit for me right now, that isn’t the case for most people. So I like to make sure I have time on the weekends to spend with other people in my life.
Best wishes!
I’m in the same boat with a pull-up bar, attached to beam with c clamps and using a wooden dowel. Can’t be the safest, what are you using and how did it attach? The suffering of working out in an unfinished basement.
Routine looks great! I too use(d) dumbells and bench! So cheap!
Stephen,
It’s indeed cheap. I sometimes miss the camaraderie of the gym – it’s easier for me to stay motivated when I’m working out around others. But I’ve been doing really well with this routine over the last year or so.
That bar was installed at my sister’s house up in Michigan. I’m back in Florida now. I now use a portable pull-up bar that hooks up a door frame. So far, so good.
But it’s great to know that you don’t need an expensive gym membership to get in and stay in shape. But there’s a gym down the road from me that now offers a $10/month membership. It’s enticing…
Cheers!
This is great. May try to mirror a similar workout because it’s exactly what I have downstairs. Looking at the local gym being around $45 cad a month and the public gym about $26 a month (not bad I guess) it can really add up. Especially considering the time of driving over, etc. If I can get up an hour earlier, pop out a workout at home, that easily saves some time and money!
Stephen,
$26 per month might not seem like much, but it does compound into almost $40,000 after 30 years, assuming an 8% rate of return. So that’s something to think about.
That said, a cheap gym membership is well worth the expense if you go often and use it. I look at it like very affordable preventative healthcare. I haven’t had need for a gym membership in some time now, but I do miss the camaraderie and motivation that you can find there.
Cheers!
Great post! Would love to emulate some of these exercises — any chance you could post some videos or pictures to better illustrate them?
Chris,
I’ll see what I can do. I’d love to create a couple video series – one on investing and one on fitness. I have a passion for both. But it’s just not in the cards right now; I’m so busy with writing and everything else.
I did my best to explain the basic mechanics here, but there’s a wealth of information out there on exercising. But I do think that a couple of dumbbells, a pull-up bar, and a bench of some sort is really all you need. And I say that as a former competitive bodybuilder who was used to a fully-stocked gym at all times. You won’t be the next Flex Wheeler or Jay Cutler working out like this, but I don’t think you’d much want to be. It’s more than enough for the average person. Although, I do sometimes miss the gym atmosphere for the camaraderie. If I ever decide to join a gym again, it’d only be for that atmosphere, not the actual equipment.
Cheers!