Please critique my Daily 30min Average Joe non-gym workout

MAXXply

Hall of Fame
I'm 45yo male, 173cms (5ft 6'') and around 80kgs (176lbs)

My daily workout routine involves only the following:
20 deep knee squats
20 knee to chest raises/crossovers
20 situps
20 chestups
60 pushups
Plank 30secs -- I don't even know if I'm doing it right
Plank with calf lifts 10 each leg
PLUS: 30mins steep hill sprints/HIIT
TOTAL DAILY WORKOUT ONE HOUR

Not used but available:
3kg dumbells
''Hang-over-the-door'' resistance bands

Any non-gym, home-based suggestions to improve this routine greatly appreciated. I'm trying to shed weight to return to somewhere between 65-75kgs, i.e anywhere between a weight loss of 5kgs to 15kgs. I'm a fitness novice who got these routines from the usual mens health type magazines. Thanks for any advice.
 

Surion

Hall of Fame
Don't train daily, give your body at minimum a day rest per week.

And mix up your routine! Don't do the same stuff over and over again, your body will get used to it quickly and adapt.
 
D

Deleted member 23235

Guest
just curious, what's you goal?

i have a similar body weight exercise, but my goal is to get stronger so i don't go more than 10 reps without trying to making the exercise harder.

800m warmup rub

ie. 3 rounds of:

*6x pistol squats
*6x push-ups (but i push my arms back with the goal of doing a planche push-up)
*6x pull-ups (that's alll i can do from a deadhang)

end with 10s planks (pavel style - ie squeeze as hard as you can - not for endurance)

or

back lever hangs
 

MAXXply

Hall of Fame
just curious, what's you goal?

i have a similar body weight exercise, but my goal is to get stronger so i don't go more than 10 reps without trying to making the exercise harder.

800m warmup rub

ie. 3 rounds of:

*6x pistol squats
*6x push-ups (but i push my arms back with the goal of doing a planche push-up)
*6x pull-ups (that's alll i can do from a deadhang)

end with 10s planks (pavel style - ie squeeze as hard as you can - not for endurance)

or

back lever hangs
Just weight loss, really. Although I understand now from reading that that aspect is controlled more by what I eat, and pursuing a calorie deficit diet, rather than exercising for an hour each day. Thanks for your ideas, I will give them a go.
 
D

Deleted member 23235

Guest
Just weight loss, really. Although I understand now from reading that that aspect is controlled more by what I eat, and pursuing a calorie deficit diet, rather than exercising for an hour each day. Thanks for your ideas, I will give them a go.
diet aside, from an exercise perspective... a combination of resistance training (building muscle, because more muscle increases your daily caloric expenditure), and cardio (specifically HIIT, anaerobic training - but need to build up to HIIT to avoid injury), is the best combo.

gl. i too am back on that journey :)
 

Noveson

Hall of Fame
I'm 45yo male, 173cms (5ft 6'') and around 80kgs (176lbs)

My daily workout routine involves only the following:
20 deep knee squats
20 knee to chest raises/crossovers
20 situps
20 chestups
60 pushups
Plank 30secs -- I don't even know if I'm doing it right
Plank with calf lifts 10 each leg
PLUS: 30mins steep hill sprints/HIIT
TOTAL DAILY WORKOUT ONE HOUR

Not used but available:
3kg dumbells
''Hang-over-the-door'' resistance bands

Any non-gym, home-based suggestions to improve this routine greatly appreciated. I'm trying to shed weight to return to somewhere between 65-75kgs, i.e anywhere between a weight loss of 5kgs to 15kgs. I'm a fitness novice who got these routines from the usual mens health type magazines. Thanks for any advice.
Some of these seem disproportionately difficult. Like 60 push ups compared to 20 body weight squats? 60 pushups compared to 20 situps? Try holding something heavy under your chin for the squats, you shouldn't only be doing 20 bodyweight squats if you're doing 60 pushups.
 
S

Sirius Black

Guest
Some of these seem disproportionately difficult. Like 60 push ups compared to 20 body weight squats? 60 pushups compared to 20 situps? Try holding something heavy under your chin for the squats, you shouldn't only be doing 20 bodyweight squats if you're doing 60 pushups.
He's probably not doing 60 pushups with proper form. There's also a lack of pulling/rowing in this routine. Invest in a home pull up bar, and use the resistance bands and light dumbells to do some band pull aparts, no money's, prone YTWs, etc.
 

Alexrb

Semi-Pro
He's probably not doing 60 pushups with proper form. There's also a lack of pulling/rowing in this routine. Invest in a home pull up bar, and use the resistance bands and light dumbells to do some band pull aparts, no money's, prone YTWs, etc.
Read this and immediately thought of my father, who does push ups where the whole movement downward/upward is less than an inch. It looks more like a spasm than a controlled muscular movement.

Granted I have the opposite problem, I do mostly legs/back/pulling/throwers ten and neglect the pushing. Wonder how much that affects my game.
 

Surion

Hall of Fame
Read this and immediately thought of my father, who does push ups where the whole movement downward/upward is less than an inch. It looks more like a spasm than a controlled muscular movement.

Granted I have the opposite problem, I do mostly legs/back/pulling/throwers ten and neglect the pushing. Wonder how much that affects my game.
Well, just look at Federer doing Pushups.
Also no full repetitions.
 

MAXXply

Hall of Fame
He's probably not doing 60 pushups with proper form. There's also a lack of pulling/rowing in this routine. Invest in a home pull up bar, and use the resistance bands and light dumbells to do some band pull aparts, no money's, prone YTWs, etc.
Admittedly I thought about that myself. The proper form. I think I allow myself to drop down uncontrolled/too quickly rather than at whatever correct pace, in order to conserve energy for the upward push. Let me know if that is entirely the wrong way to go about the downward part of the pushup.

Re: Noveson's comment about squat reps I guess I will increase those to match my pushups. So they should be the same?
 

Noveson

Hall of Fame
Admittedly I thought about that myself. The proper form. I think I allow myself to drop down uncontrolled/too quickly rather than at whatever correct pace, in order to conserve energy for the upward push. Let me know if that is entirely the wrong way to go about the downward part of the pushup.

Re: Noveson's comment about squat reps I guess I will increase those to match my pushups. So they should be the same?
I'd instead just add weight and do 3 sets of 20 squats. Whatever you can find that's heavy and you can hold in your hands will work. 20 bodyweight squats is nothing for someone thats doing 60 pushups. Also as @Sirius Black mentioned you need to do some kind of pulling exercise. Right now you're only working your chest and shoulders and completely ignoring your back. If you keep going you're going to give yourself a bunch of problems. It will hurt your posture, your shoulder health, etc. The easiest fix would be getting a pull up bar
 

dman72

Hall of Fame
I think the issue with this type of programs is, what is the goal? It's not bad for you, per se, but what are you trying to get to? 70 push ups?
 

tlm

G.O.A.T.
I'm 45yo male, 173cms (5ft 6'') and around 80kgs (176lbs)

My daily workout routine involves only the following:
20 deep knee squats
20 knee to chest raises/crossovers
20 situps
20 chestups
60 pushups
Plank 30secs -- I don't even know if I'm doing it right
Plank with calf lifts 10 each leg
PLUS: 30mins steep hill sprints/HIIT
TOTAL DAILY WORKOUT ONE HOUR

Not used but available:
3kg dumbells
''Hang-over-the-door'' resistance bands

Any non-gym, home-based suggestions to improve this routine greatly appreciated. I'm trying to shed weight to return to somewhere between 65-75kgs, i.e anywhere between a weight loss of 5kgs to 15kgs. I'm a fitness novice who got these routines from the usual mens health type magazines. Thanks for any advice.
It sounds like a pretty good home workout but probably be better if you did it every other day for recovery. I would also suggest getting some dumbells and invest in some TRX straps, the TRX workouts are hard to beat for home workouts.
 
Sprints might be a be much, but the rest you could do everyday, that is very low volume and weight. Probably not make you more muscular or that much stronger, but like it was said early, better than probably 75% of the guys your age.

I would watch for soreness though, overuse injuries could crop up on you. That is different than the reason most programs suggest 3 days a week for a full body workout, they are trying to allow muscular repair from progressive overload.
 
Top