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  • GPP at home

    Had a search, but couldn't find anything on this, so apologies if there is.

    I've started the bridge 3.0 and looking for ideas on GPP that can be done at home without any equipment. For context I go to a commercial gym, but may struggle to fit in a second GPP day as would have to look after my 2 young children. I dont really want any bulky equipment that can't be stored easily.

    So ab work is easily done as planks can be done anywhere. I have some dumbbells (not very heavy) so can do some arm work, and they could maybe be used for some sort of hiit. But struggling for ideas for LISS and upper back. I dont really have anywhere I can put a pull up bar and my wife may kill me if I did anyway

  • #2
    LISS, run outside.
    For your your back, if you don't want a door mounted pull-up bar, then look at TRX suspension straps. You can easily do a very similar movent with them. If you Google Scooby TRX diy you'll see instructions for diy TRX straps.

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    • #3
      Outside is not at home... I can't go running when I have 2 young children to look after.

      TRX might work, not sure there's anywhere in the house I could hang them from, will have a think.

      I'm hoping it'll just be the odd time I miss this, so not doing any upper back, then adding this to the end of next gym workout might be the easiest thing.

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      • #4
        I presume that you have a barbell. Look up "Cosgrove Complex". Stick strictly to 60 second rests, and you'll certainly get some G in your PP.

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        • #5
          I have an 9 month old that we will put in a stroller and go for a walk as long as the weather isn't too bad. I don't use this as I have a rack in my garage, but our basement has a metal support beam that I could do pullups from if I needed to.

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          • #6
            Originally posted by codyc View Post
            I have an 9 month old that we will put in a stroller and go for a walk as long as the weather isn't too bad. I don't use this as I have a rack in my garage, but our basement has a metal support beam that I could do pullups from if I needed to.
            Yeah, something like this might work. I have 2 of them, 5 & 3.5 years old. I don't think either would sit in a pushchair for half an hour. If they were a bit older, a bike ride or something would do the job too.

            Might just put on an aerobics video on youtube and get them to join in. My wife does this with Yoga and they love it.

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            • #7
              For upper back you could try Inverted Rows. Get 2 chairs, put a sturdy broom stick or PVC piping or something across them, and row yourself up from the floor.

              Doing HIIT can easily be done at home with things like jumping jacks or skip rope. You may have to get a little creative for LISS. Walk up and down the stairs? Jog on the spot? Honestly, if you have the time after a normal workout at the gym, you could just do your LISS then.

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              • Jamie
                Jamie commented
                Editing a comment
                Yeah, time is the issue for doing it after. 7-8 mins doing the other stuff probably ok, but 25-30 mins for LISS would be challenging to fit in.

            • #8
              I just walk up and down the stairs in my house for LISS and burpees in the basement for HIIT. Nothing fancy but it gets the job done.

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              • #9
                Originally posted by Jamie View Post
                Had a search, but couldn't find anything on this, so apologies if there is.

                I've started the bridge 3.0 and looking for ideas on GPP that can be done at home without any equipment. For context I go to a commercial gym, but may struggle to fit in a second GPP day as would have to look after my 2 young children. I dont really want any bulky equipment that can't be stored easily.

                So ab work is easily done as planks can be done anywhere. I have some dumbbells (not very heavy) so can do some arm work, and they could maybe be used for some sort of hiit. But struggling for ideas for LISS and upper back. I dont really have anywhere I can put a pull up bar and my wife may kill me if I did anyway
                Ive used this thing for years called the multi gym pro (it’s a glorified pull-up bar) that goes in your door frame, but uses your weight and padded ends to leverage itself into the door frame, so it’s not really attached to anything (I weigh 230 and I’ve never slipped). It’s a great piece of equipment and can be stored under the bed.

                A piece of equipment called the TRX can let you do bodyweight rows in your house using your door or beam as an anchor point. Basically it’s a couple of straps with handles that can be legnthened or shortened depending on the exercise/level of resistance you want. An anchor stop attached to the straps goes on the other side of a closed door and works great. Depending on your budget, you can also easily make a TRX with light truck straps and pvc pipe for handles. Instructions can be found on YouTube for the how-to.
                Last edited by tfranc; 04-05-2019, 10:19 PM.

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                • #10
                  I’ve also had some success with
                  basement tempo (high knees for 20-40 seconds, every minute on the minute, for 5-10 minutes , 1-2 rounds)
                  general strength circuits (12-16 minutes of calisthenics)
                  multi jump circuits (low intensity jumps for 15-20 seconds, every minute on the minute for 5-10 minutes, 1-2 rounds)

                  as LISS substitute while kiddo naps.

                  id just add the upper back GPP to one of your gym sessions.

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                  • #11
                    I bought some cheap TRX, when I'm babysitting I can do inverted rows, biceps and triceps arm work with trx. It gets job done.

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                    • #12
                      Originally posted by Jamie View Post

                      Yeah, something like this might work. I have 2 of them, 5 & 3.5 years old. I don't think either would sit in a pushchair for half an hour. If they were a bit older, a bike ride or something would do the job too.

                      Might just put on an aerobics video on youtube and get them to join in. My wife does this with Yoga and they love it.
                      Can you take them to a track (like at a local high school)? If they don't want to ride in the stroller they can play in the field, and if it's fenced in you know they're not going anywhere. My kids always liked to play in the long jump sand pit

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