The host is informative without being too bro-y. He also talks about the physiology behind muscle movements which I liked.
The start to my routine was just alternating between a push day, pull day, and legs/cardio day with all body weight. I also worked in core exercise each day because I knew my abs were very weak.
For the first two months I really couldn’t do much beyond body weight. Once my own weight wasn’t making me sore anymore, I layered on the bands.
Pull day - tough to do without bands or a bar:
3 x 12 Chin-ups (fingers facing you)
3 x 12 pull ups (fingers away from you)
Then I used a 5 gallon water jug for one arm dumbbell rows
Happy to answer more questions. I’m admittedly not a pro, but I’ve definitely got stronger without getting hurt using the above. My main recommendation would be to just start with your own body weight and get into the habit.
The host is informative without being too bro-y. He also talks about the physiology behind muscle movements which I liked.
The start to my routine was just alternating between a push day, pull day, and legs/cardio day with all body weight. I also worked in core exercise each day because I knew my abs were very weak.
For the first two months I really couldn’t do much beyond body weight. Once my own weight wasn’t making me sore anymore, I layered on the bands.
Sample push day: 3 x 12 tricep push-ups https://www.youtube.com/watch?v=rrq4_y_5vnA 3 x 12 wide grip push ups https://www.youtube.com/watch?v=rr6eFNNDQdU 3 x 12 pike push-ups (shoulders) https://www.youtube.com/watch?v=sposDXWEB0A
Push-ups with a hold for 3 seconds
With bands: Chest press https://www.youtube.com/watch?v=j3ccNPK-P4U Triceps https://www.youtube.com/watch?v=vCJaO-hCO2M
Pull day - tough to do without bands or a bar: 3 x 12 Chin-ups (fingers facing you) 3 x 12 pull ups (fingers away from you) Then I used a 5 gallon water jug for one arm dumbbell rows
Bands: This is a good video on back exercises for the bands https://www.youtube.com/watch?v=1-9f_tULVVo
Happy to answer more questions. I’m admittedly not a pro, but I’ve definitely got stronger without getting hurt using the above. My main recommendation would be to just start with your own body weight and get into the habit.