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>What would be the best way to structure? Body exercises in the morning, stretches after work? Or vice-versa? I'm guessing doing push-ups right after waking up isn't a very good idea (just woke up, haven't ate/low energy, muscles are stiff)?And how to choose which exercises to do? Logically the best way would be to select the ones that work for me? Take each muscle group and do exercises for those groups?
Honestly, this is going to be slightly different for owls vs larks. There are generally two different phenotypes of humans regarding the way we metabolize over our circadian rhythm.
If I were in your shoes, I would wake up, get hydrated and eat something light, do the stretching/flexing/warmup portion of your exercise, maybe a second meal, go to work, then do the harder workout after that, and finish with a protein-rich meal.
>Going further beyondOkay, so fucking no-equipment sort of sucks, right? What do?
The following things are non-memes worth looking into for a low-cost home workouts:
- 10Kg/20kg kettlebell: trains functional core strength and explosivity, can be used for squat, press, and swings
- resistance bands: most have an attachment to turn any door with a functioning jamb into a pull machine. Start with the 20lb (black) colored ones.
- dumbbells: nothing fancy needed, 20lb dumbbells are probably the most useful to a beginner. Those adjustable weight blocks are a high-priced meme but nice if you want to save space. Try craigslist.
- yoga mat: provides a good place to do workouts, makes sweating all over your floor easier to clean up, don't spend too much on this
- foam roller: can be helpful if your posture sucks, might be useful for flexibility issues, again don't spend much
- "Wristwand": is a patented bullshit piece of wood with foam around it. If you go to youtube, you will see some silly people demoing the stretching movement they do with it, turning the wrist muscles. What is important about this is not the specific bullshit, which is stupid, but the fact something like it allows you to stretch the tendons of your wrists (which will be killing you if you work on a computer all day) by doing the movement with a 1inch diameter, 10inch long hardwood dowel rod you buy from a hardware store. This will save you from the pain of carpel tunnel when done for 30 seconds every hour or so of work. Set a timer for this.
>other ideas and helpScooby is a real pro about home workouts: his post about zero-equipment workouts is here https://scoobysworkshop.com/hotel-room-travel-workout/ in fact, just listen to this guy
Want to read the original "convict conditioning" book but don't want to pay? Most books are available to be pirated from the Library Genesis http://libgen.gs/
Various metabolism calculators: https://fitnessfrog.com
The old sticky, no longer updated, which I output into pdf form using pandoc, with html links in [square brackets] and in other places which may or may not work. https://0x0.st/--4f.pdf
decent tl;dr infographic about functional strength training with real weights in attached image
last thing I forgot to mention: do some chair dips if you have a safe way to do them (study, non-wheeled chair, you're not fat as fatass)
best of luck OP.