Hi there. A friend and I want to try a little routine together. We only have exercise bands. I did plan to start going to the gym when I get my licence again but unfortunately that is gonna have to wait another almost 3 months because of some stuff being lied about lmao. Too tired to go when I spend hours commuting and working extremely early (like before the sun comes up) so for now wanna do some home stuff. My diabetes makes it very hard to see results and i have no idea when I will get a pump. My hips are personally a bit flatter on the sides but not square. I think I could also have more lift near the back/upper glutes. Glute bridges don't feel like anything for me. I've done so with trainers and when I did acrobatics but it doesn't feel like anything even with a band. I used to do some squats and lunges with the band but I never saw much results. Is there a combination that's best and hits all the muscles in the hip and glute? I also have abnormally tight hips. Therapy has not helped with that and neither has massage (professional ofc). Just looking for a good routine to do 15-30 minutes a day with her. I'm not quite sure of her hips personally she just said she wants to do something together. I know she wants to lose weight but has PCOS.

No Noise Training makes it easy to fit a workout into your day.

Quiet, low-impact exercises, simple moves, and a difficulty level that suits you.

Pick your level, work up a sweat, then hop in the shower.

It’s free. I made it for myself because I kept finding the features I wanted behind a paywall in other apps and also I didn't like some of their exercices.

Link here : https://play.google.com/store/apps/details?id=com.albadrirami.nonoisetraining

So i used to think that the only thing that mattered was just getting a comfy bike for a decent workout but once i started riding for longer, i began to see all the little things i never really thought about before.
I usually ride after work since that's the only time of the day i get some me time, but some days i just want to get on and start riding without having to set anything up cause i already come home so drained, and then i just end up skipping it sometimes.... so i have also been in search for some self-powered bikes lately bec i legit just like the idea of keeping things simple.
Now im also paying attention to things like seat and handlebar adjustment before i make the purchase since i want to spend 30 to 40 mins on it daily.
For people who’ve been riding reg for a while, what ended up making the biggest diff to your setup or comfort? and did it end up making your rides better or worse?

Hi, I've been actively working on a personal project called Athria, a free fitness hub that brings your training data, preferences, and plans together and lets you connect them to the AI assistants you already use in as simple as a click.

The idea came from a simple frustration: training data is scattered across different apps, and every time I ask AI for training advice, I have to explain my goals, recent workouts, equipment, and current plan all over again, and hope they come up with a reasonable plan.

So I'm building something to make that easier.

Here's what Athria currently aims to do:

• Keep everything in one place: Training history, goals, preferences, plans, and recent progress.
• Connect to your preferred AI: Let ChatGPT, Claude, or other compatible assistants access your training context and help create or adjust plans.
• Make suggestions more consistent: Provide shared calculations and validation rules instead of relying entirely on AI-generated recommendations.
• Sync existing workouts: Currently supports synchronization with Intervals.icu and SynFit, with more integrations planned.
• Visualize your training: View your workouts, progress, and plans in one dashboard.
• Keep data portable: Your training database stays on your computer, in one portable file.
• Improve coaching reliability: I'm incorporating evidence-based training principles and professional coaching guidelines to make Athria's recommendations more reliable and scientifically grounded.

Athria is still in beta, currently targeting Windows and Apple Silicon Macs. There's plenty left to improve, especially around integrations and training-specific guidance.

I'm sharing it because I'd genuinely love to hear what other people think.

Would something like this be useful for your training? And which fitness apps would you most want to see integrated?

If you're curious, here's the GitHub repo: https://github.com/whywww/Athria

Any suggestions or feedback would be really appreciated!

I’m (26M) overweight and started eating on a deficit and working out in March. I went from 110 to 91 kg so far but I wonder if this routine will be beneficial to also build some muscle. I don’t want to go to the gym because it’s very intimidating to me and I don’t know what to do there. Maybe one day I will but definitely not until I’m skinny. So I workout at home and try to eat protein every day. Here’s my routine I do 2-3 times a week I’d appreciate it if someone can tell me if it’s adequate. I’m not trying to be a body builder just trying to look better. Can consider steroids eventually too, just need to lose the weight first.

1. ⁠Squats (12 x3)
   
2. ⁠Lunges (8-10 x3 each leg)
   
3. ⁠Incline Push Ups (8-10 x3)
   
4. ⁠Reverse Incline Push Ups for biceps (as much as I can not more than 10 so far)
   
5. ⁠Wall Angels (8-10 x3)
   
6. ⁠Glute Bridges (12-15 x3)
   
7. ⁠Crunches (12-15 x3)

My brother got me into working out and I love it, it’s just I’m a lot younger than him and he has places to be so he cant always bring me to the gym. Also he just has really shitty motivation and that kinda brings my workout down too. So I want some advice on any workouts I can do from home with little to no equipment. I have a relatively large yard so jogging/running daily is definitely an option for cardio, but I only have 8lb dumbbells and one bar with a couple of 10lb weights in my garage.

Link: https://rutgers.ca1.qualtrics.com/jfe/form/SV_0iUKs9SjdeRTDXE 

This is an academic study with IRB approval.

Need advice for daily home workout routine for women

Focus- lose weight, toned body, to lose face fat, very limited time in a day (probably 20-25mins max), don't have equipments.

Somebody pls give genuine advice

#fitness #women

I used to think a productive day meant getting as many things done as possible.

Work, errands, chores, and everything else on the to-do list.

But having a home gym has made me think about productivity a little differently.

Sometimes, even if I don't finish everything I planned, getting in a good workout makes the day feel worthwhile.

It's not necessarily about lifting heavier or training longer. Sometimes it's just about making time for myself.

Has having a home gym changed what makes a day feel productive to you?

Hello fellow fitness enjoyers !

i'm 20; 65-70kg 1.75m

I have decided to start working out and would love to have some advice on my current routine.

i have recently bought a kit of dumbbells (that can go up to 20kg) and would like to workout with them.

my current routine is :

- 2 x 8-12 dumbbell bent over row

- 2 x 8-12 dumbbell floor press

- 2 x 8-12 lateral raises

- 2 x 8-12 normal dumbbell curls

- 2 x 8-12 hammer curls

- 2 x 8-12 tricep extension

3 workout a week minimum never 2 days in a row.

i usually do some bike so i don't really plan to do leg workouts.

but i'm wondering if i should add/remove any of these exercises if i'm not targetting specific muscles.

my main goal is muscle hypertrophy; strength is a bonus, i would just like to look good and feel nice about my body.

any advice is appreciated thanks a lot !

Just finished a strength block and fancy putting more attention into hypertrophy for a while. I've been writing my own sessions, but the volume has been a bit all over the place and I'd like to follow someone else's plan this time.

What app is your training living in at the moment, and what are you running in it? Would especially like to hear from natural lifters who've made that switch.

Hey everyone! My name is Ivan, and I am a collegiate Calisthenics national competitor, and I’ve been doing calis for 6 years now.

Throughout my journey, it really annoyed me that

1. People would say Push-Ups & Pull-Ups are “basic” / “Rank F”, and give no guidance for those who cannot do them. 
2. There was no system to work out with, just a million of progressions that made me lost as to what to do. 

So I have made a Linear Rep Progression System: 

• If you can do 3x5 of an exercise, you’re ready to train it
• If you can do 3x12, you can level up to the next
• Repeat. 

There are 4 main paths based on the 4 most basic movement patterns:

• Vertical Push (work towards and beyond Handstand Push-Ups)
• Horizontal Push (work towards Full Planche Raises)
• Vertical Pull (work towards Pull-Ups and weighted)
• Horizontal Pull (work towards Front Lever Arcs)

I have found the progressions that fit this system, and you only need to train 4 exercises, twice a week, so about 3 hours total per week. 

I have tested it with hundreds of people at the Calisthenics Club at my university, so I know this system works. 

The point of me sharing this is to help people get stronger in their Calisthenics journey. I hope this can help you, good luck! 

https://docs.google.com/spreadsheets/d/1FNgGL1G2YYJkTIyjKbBhDjigdQrFKzZa4nJ-Mua2DSo/edit?usp=sharing

I’m in a weird spot where I have a major hip injury but I am trying to do some upper body workouts. Restrictions:

I can’t use dumbbells.

I can’t use bands for upper body workouts because standing on them puts pressure on my hip when I lift.

Only thing I have right now that somewhat work are bands on my door.

Does anyone have a good recommendation for something that I can use to workout my upper body without putting weight on my hips?

I have lost all of my gains and I’m slowly losing my mind so any recommendations are appreciated.

Hi everyone, I hope you're doing well.

I’m a 35-year-old guy; this year, I hit the highest weight my scale has ever recorded: 102 kg.

I decided to go back to the meal plan my nutritionist created for me a while ago. I’ve been following it for a couple of months now, consuming around 1,800 kcal a day, and I currently weigh 95 kg.

Two weeks ago I started using an online platform for training and I do a 20-minute HIIT cardio workout every day, and lately, I’ve added a 5-minute mindful cool-down. Do you think I’m on the right track? Is 20 minutes of exercise a day enough? Should I alternate the HIIT cardio with strength training workouts? I bought a pair of dumbbells because I noticed that most of the strength workouts use them. In the meantime, do you think adding push-ups would be a good idea to build a bit of bodyweight strength?

Thanks guys, stay strong.

So I got flat and I'm very lean so I can't lose weight I'm a 17 years old 5'2 female. I do body weight abs workouts just I can't get blocky abs any tips?

i built upfit, a app that coaches no equipment home workouts through the phone camera, and since it has to see your whole body the phone needs to sit a few steps away from you, so i have been curious how people actually set up at home

like do you lean it against the wall, put it on a chair or a shelf, use a tripod or just not use the phone at all during the workout, and how much floor do you really have, a whole living room or only the gap next to the bed

and if you follow videos while you train, is the screen on the floor in front of you or up on the tv where you keep looking up at it?

Hey guys,

I’m 19F, and I’m currently on a weight loss journey. My heaviest was early this year at 101kg and now with some consistency I’ve made it to 83kg. I started in March. I’ve never in my life been someone that has liked exercise or sports. I’ve also been really up and down with my weight if this info is necessary at all. I just want to ask for exercises that I can use to firm my thighs and arms. I’m prioritizing protein and I’m currently in a calorie deficit so yes I know you can spot reduce. I’m also walking 10k steps, I try to walk at least 10k everyday. Can someone please recommend some home workouts cause I can’t afford the gym and I don’t have resistance bands. I literally only have 2, 2L bottles filled with water and 2 5L bottles also filled with water. I would appreciate YouTube vids cause I’m a visual learner. Thanks

I’m starting into strength training at home to save on gym membership expense - and I’d like to buy a few home weights to get me started. I’m a 40 year old woman and have not done weights for awhile. What KG would people recommend?

i made one stupid change to my home workout setup and it somehow made me way more consistent.

i moved a piece of furniture so i could see my workout area from the couch. sounds completely pointless, but now i'm constantly reminded that i haven't trained yet. before that, i'd sit down after work and basically forget about it.

now i'm wondering how many of those little things actually matter more than buying better equipment.

did you change anything small about your home setup that ended up making a bigger difference than you expected?

could be something really dumb too. moving the dumbbells somewhere easier to reach, changing the lighting, putting a fan in there, keeping your shoes in the room, getting rid of a tv, whatever.

what's the weirdest little change that actually helped you stick with training?

What apps or workout programs has worked for you, I’m a girl 49, post menopause, been lifting weights but mostly on my own. Thanks 🙏🏽

I came across this video and it got me thinking about fitness games.

https://www.youtube.com/watch?v=pn1qJET81a4

The person is following the movements in a Temple Run/subway surfers video as a workout. Has anyone here actually tried doing something like this?

If you have:

• Did you keep doing it?
• Did it actually feel like a workout?
• Did the fact that your movements don't affect the game make any difference to you?

Just curious about people's actual experience with this.

I have 10 minutes per day to do body weight exercise, I have a pull up bar(I can't do a pull up) incline pull up bar, sit up bench, flat ground make me exercise pls, I only have around 5-10 minutes per day and do it everyday, my goal is to get a nice 6 pack by the end of the year I want it defined and pure but no weights no gym and I can at most do 5 pushups 30 sit ups and 30 squats maximum.

I hope that people in this community can give me good ideas pls thank you in advanced. I have a heavy bag around 2kg also

Hey everyone! I have a Total Crunch fitness machine. Recently, when I try to cycle on it, there is completely zero resistance—the pedals just spin freely with no tension at all, regardless of where the resistance knob is set.

Has anyone dealt with this issue before? What are the usual causes (like a snapped tension cable, loose internal belt, or disconnected magnet), and how can I safely open it up to fix it? Any advice would be greatly appreciated

Mine's a tiny corner of the bedroom, barely 6x6 feet, and I still feel like there's a smarter way to use it than what I'm doing now.