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A Bodyweight Workout Plan for Men Who Hate Working Out

If you hate going to a stuffy, smelly gym but still want to stay in shape, use this bodyweight workout circuit, courtesy of TRX.

By Jonathan Hackman

at home workout plan for men

Instead of spending hours building monster pythons or tree-trunk-sized thighs, we’re willing to be that you’re more interested in looking halfway decent when we’re in bed with a woman. For the latter you need to eat right (read: lay off of the Funyons and donuts) and exercise often.

Also: 9 Grooming Products Guys Should Stash In Their Gym Bags

For the second you need a gym, right? Wrong. Bodyweight, circuits, and suspension training are all viable ways to burn calories, enhance body strength, and maintain a slender (even chiseled) physique.

One of the most effective workout plans comes from TRX, makers of the amazing TRX Home Suspension Trainer ($200). It can also be one of the most effective ways for you to avoid developing the “Dad Bod” — a term we loathe more than “manscaping” — without the gym.

  • Do this workout for time, not reps.
    Use your smartphone to keep time, but take as much rest as you need and work up to the 15-sec. mark.
    Drink a lot … of water. Stay hydrated.
  • Perform each exercise for 45 seconds (don’t count reps)
  • Rest 15. sec between each exercise

1. Push-ups
Get into a push-up position — if you don’t know what this is, shame on you. Keep your back straight and head up as you bend your elbows and touch your chest to the floor and push up as explosively as possible.

2. Inverted Bodyweight Rows
This is the best way to explain this one …

3. Alternating Lunges
Start with feet shoulder-width apart and take a step forward with your left foot large enough so your toes do not extend beyond your front toes. Just before your rear knee touches the floor, stop and then return to the start position. That’s one rep. Switch legs

4. Door Frame Rows
Grasp the side of a study wall or door frame with one hand. Sink down into a squat position and recline until you’re fully extended.  Keep your core taut and feet flat on the floor as you pull your chest to the door frame. Slowly return to the start position and repeat.

5. Bodyweight Squats
Feet shoulder-width apart, sink down like you’re sitting in a chair until you make a 90-degree angle with your legs. If you want to go ass to the floor, go for it. However, if you feel pain in your knees (or anywhere else), use your head and don’t sink down so low.

6. Mountain Climbers
Get into a push-up position with hands directly beneath the chest. Lift your left foot from the floor and bring it to your chest; as you return the left foot to the start position bring the right foot up. Alternate in this fashion.

7. Burpees
These require some space. Start with  feet shoulder-width apart, sink down, kick your feet back, and sink into a push-up position. Do a push-up rep. Once you reach the start position of the push-up, bring your legs to your chest, stand up, and jump as high as possible.

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