[godfather dust]

I have problems with sitting still and general restlessness. A psychiatrist would call me "ADHD" (I've been diagnosed in the past) but I'm not interested in heavy stimulant drugs. I go to the gym every day (lift 3x a week) but would like some way to work out in my studio apartment to blow off steam at night and allow me to sit still to read and work. I don't want it to interfere with my recovery from lifting days too much.

I'm thinking light kettle bells. Would this interfere with recovery though (light kettle bell swings for example?)

Any suggestions would be appreciated. I don't have a huge amount of space but I can move around, it's not one of those studios where the bed takes up the whole room.

[Dalaran1991]

(02-24-2015 10:03 PM)godfather dust Wrote:  

I have problems with sitting still and general restlessness. A psychiatrist would call me "ADHD" (I've been diagnosed in the past) but I'm not interested in heavy stimulant drugs. I go to the gym every day (lift 3x a week) but would like some way to work out in my studio apartment to blow off steam at night and allow me to sit still to read and work. I don't want it to interfere with my recovery from lifting days too much.

I'm thinking light kettle bells. Would this interfere with recovery though (light kettle bell swings for example?)

Any suggestions would be appreciated. I don't have a huge amount of space but I can move around, it's not one of those studios where the bed takes up the whole room.

If you want high intensity workout, I personally find that clap push ups are the best:

I can do 70 pushups but struggle to do 20 of these. And it really trains your arms and core. If you do any combat/martial art then this also trains your ballistic force

[redbeard]

There are lots of bodyweight programs you can follow.

If you are overweight, looking to cut, and don't require much strength training, check out any of the P90X series of videos. I know a few guys who do it in their apartment and love it.

[dasher]

Do you have a door frame you could hang a pullup bar from?

I have one that looks the same as this, though from a different brand (i imagine they're all made in the same factory anyway).

http://www.amazon.com/dp/B00QUJHM92

[Hades]

You could always hit up the bodyweight fitness reddit subforum and download/print their free 1 page guide.

[The Reactionary Tree]

I did P90X a few years back and it is a great workout that you can do indoors with a minimal amount of equipment. You will developing some strength from doing body exercises like pushups and pullups. However, I would say that it is ultimately geared towards fat loss. I do not know if that is part of your fitness goals but you are not going to get big from doing P90X.

[NilNisiOptimum]

I've been doing Convict Conditioning at home for the past month. Others talked about it here so I gave it a shot. Body weight workouts are good when you can't spend the money on a gym membership.

I find that it works for me for several reasons:
Don't need a lot of space
Minimal equipment (just needed a pull up bar). Several exercises need a surface like a chair or table, stuff you'd already have.
I can work out quietly, which is be for me since I have young children.
Can be done anytime, anywhere. Ties in with the first two reasons.

[godfather dust]

Alright so I read all the suggestions. My only problem is I lift heavy 3 times a week and need that day to recover. Does all the body weight stuff interfere? I'm looking for something I can do every night because like I said I'm restless as hell.

[The Reactionary Tree]

Maybe try sprints?

I just finished my first workout where I incorporated sprints after my 5x5. It kicked my fucking ass. I did 10 of them (4 basketball court lengths each sprint) with 30 second rest intervals. You finish the workout in less than 20 minutes and you feel exhausted afterwards.

[godfather dust]

(02-25-2015 05:02 PM)The Reactionary Tree Wrote:  

Maybe try sprints?

I just finished my first workout where I incorporated sprints after my 5x5. It kicked my fucking ass. I did 10 of them (4 basketball court lengths each sprint) with 30 second rest intervals. You finish the workout in less than 20 minutes and you feel exhausted afterwards.

Excellent idea. That's the one I'm going to go for. Can't do it in my apartment but I can just step outside real quick for that.

What brand of running shoes do you like?

[GlockTrigga]

I have a 10lb medicine ball, Iron Gym pull-up bar and ab roller from the same company. Have had some decent gains for a guy who hasn't been to the gym in 2 months because it's too damn cold. Core is about 5x stronger which can set me up for success when I cut come March and start hitting the treadmill again.

Just because you are stuck indoors doesn't mean you don't have solid options. If you are willing to fork over more cash there is even more stuff you can get to stay active during hibernation time.

[Hades]

(02-25-2015 04:33 PM)godfather dust Wrote:  

Alright so I read all the suggestions. My only problem is I lift heavy 3 times a week and need that day to recover. Does all the body weight stuff interfere? I'm looking for something I can do every night because like I said I'm restless as hell.

Try it out and see what happens.

[godfather dust]

(02-25-2015 06:26 PM)Hades Wrote:  

(02-25-2015 04:33 PM)godfather dust Wrote:  

Alright so I read all the suggestions. My only problem is I lift heavy 3 times a week and need that day to recover. Does all the body weight stuff interfere? I'm looking for something I can do every night because like I said I'm restless as hell.

Try it out and see what happens.

True, might as well. It's not that dire if it fucks with my recovery and I miss a day at the gym.

[The Reactionary Tree]

(02-25-2015 05:05 PM)godfather dust Wrote:  

(02-25-2015 05:02 PM)The Reactionary Tree Wrote:  

Maybe try sprints?

I just finished my first workout where I incorporated sprints after my 5x5. It kicked my fucking ass. I did 10 of them (4 basketball court lengths each sprint) with 30 second rest intervals. You finish the workout in less than 20 minutes and you feel exhausted afterwards.

Excellent idea. That's the one I'm going to go for. Can't do it in my apartment but I can just step outside real quick for that.

What brand of running shoes do you like?

Well I literally just purchased a pair online that are coming in this week. I mentioned them over here as to why I chose to buy them. I will test them out and let you know.

[BagelConsultant]

If you're already lifting 3x/week maybe some yoga would be a good counterpoint to it. A yoga mat is small and there are tons of free classes on youtube to follow (Try searching for Vinyasa Yoga on youtube and pick a 30 minute beginner class to start). The meditative aspects of it can be helpful too - Not from a "woo peddling" perspective but because it really forces you to focus for a solid 30 minutes to an hour on something.

I'm a 4x/week crossfitter with a heavy weight focus and I find that 1-2x/week yoga is extremely helpful.

[Hannibal]

I'd just get a pull up bar and do the Armstrong Pullup Program. It won't take a lot of time (it's actually a morning routine 5 times a week) and you will likely put on some size doing it.

Basically you do 3 sets of pushups to failure every morning before you do the pullups, then you do whatever set/rep scheme variation for that day.

https://manlypat.wordpress.com/2009/02/2...p-program/

I did it for three months and I went form ~5 to 12 pullups in a set. It works pretty good, if you get bored with that (as in, you get up to 20 pullups a set) you could simply add weight or do a more difficult pullup variation.

[Travesty]

(02-24-2015 10:03 PM)godfather dust Wrote:  

I have problems with sitting still and general restlessness. A psychiatrist would call me "ADHD" (I've been diagnosed in the past) but I'm not interested in heavy stimulant drugs. I go to the gym every day (lift 3x a week) but would like some way to work out in my studio apartment to blow off steam at night and allow me to sit still to read and work. I don't want it to interfere with my recovery from lifting days too much.

I'm thinking light kettle bells. Would this interfere with recovery though (light kettle bell swings for example?)

Any suggestions would be appreciated. I don't have a huge amount of space but I can move around, it's not one of those studios where the bed takes up the whole room.

Rowing Machine - stands up against a wall takes up no room

Dipping Station - takes up a corner can sit the rowing machine upright inside the dipping station to save more space

[BagelConsultant]

(02-25-2015 07:57 PM)Travesty444 Wrote:  

Rowing Machine - stands up against a wall takes up no room

Dipping Station - takes up a corner can sit the rowing machine upright inside the dipping station to save more space

If he already has a road bike, an indoor trainer or rollers would be good too

[godfather dust]

(02-25-2015 07:40 PM)BagelConsultant Wrote:  

If you're already lifting 3x/week maybe some yoga would be a good counterpoint to it. A yoga mat is small and there are tons of free classes on youtube to follow (Try searching for Vinyasa Yoga on youtube and pick a 30 minute beginner class to start). The meditative aspects of it can be helpful too - Not from a "woo peddling" perspective but because it really forces you to focus for a solid 30 minutes to an hour on something.

I'm a 4x/week crossfitter with a heavy weight focus and I find that 1-2x/week yoga is extremely helpful.

I fucked with yoga years ago, good idea.

[Dalaran1991]

(02-25-2015 04:33 PM)godfather dust Wrote:  

Alright so I read all the suggestions. My only problem is I lift heavy 3 times a week and need that day to recover. Does all the body weight stuff interfere? I'm looking for something I can do every night because like I said I'm restless as hell.

Just talk to a few friends who train at home. Get a punching bag and start boxing at home. Why didn't I think of this sooner?

Very high intensity work out and great for people with your needs, require high focus, sweat the fuck out of you, doesn't take up much space, AND you learn to throw a punch.

[RichieP]

Bodyweight squats.
Single-leg hip thrusts, lying on floor (great for activating those sleeping glutes)
pushups
light kb swings
turkish getups (awesome fun)
jumping rope
Working on your posture (various exercises/ stretches you can do)

...and I love the punching bag idea too.

I find that anything that takes a bit of skill to do is great at clearing the mind. Sometimes I just lie on the floor and throw a ball up in the air and catch it with one hand. Takes a bit of focus to try and get it to go exactly straight up and down. Very fulfilling when you do, haha.

Or if you like soccer you could get a mini football/ tennis ball and practice keep-ups, or kicking it against the wall, only one bounce allowed. I like that too. It's strangely rhythmic, therapeutic.

Or how about one of those mini basketball nets. Or a dartboard.

If you like dancing you could put on some music and bust some moves haha.

These are all assuming you dont want to add in any extra specific training for fitness/strength/size/whatever, but just want something to do to energise yourself and for fun/getting back "into your body" after staring at a screen.

[SDGuerro]

My suggestion is shadow boxing, that's what I do. I use 16oz gloves and it really helps my hand speed compared to when I have nothing on. If you shadow box regularly it really helps your punches flow better; helpful in case you ever need to throw one.