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Perfect Fitness Multi-Gym Doorway Pull Up Bar and Portable Gym System, Pro?
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There's plenty of sleep meditation videos on YouTube.
And get some exercise. Go for a walk. Do some push-ups. Get a pull up bar.
Exercise of any kind will help with your mental well-being and can help you sleep better.
Let me preface this link with saying, I'm 6'0 260lbs. I ordered this bar from Amazon and went form doing 1-3 shitty pullups to banging out sets of 10+ and the only damage I've seen is on the rubber pads on the bar itself. I bought the more expensive of the 2.
https://www.amazon.com/dp/B01KN17NTQ/ref=cm_sw_r_cp_apa_i_1hckCbDKGJZS8
It’s the Perfect Fitness Multi-gym pull up bar pro: Perfect Fitness Multi-Gym Doorway Pull Up Bar and Portable Gym System, Pro https://www.amazon.com/dp/B01KN17NTQ/ref=cm_sw_r_cp_api_L9q-zbXJQX9K8
Has adjustable length both for thickness of doorway and height of molding.
I am a similar body size & type as you, but 20 years older. I did exactly what you are planning and it feels great. I started with pushups, squats, planks (I hate crunches), and dumbell curls.
In September 2017 I was doing sets of 6 pushups, 8 squats, 10 second planks, and struggling with 20lb dumbell curls. In January 2018, I am doing sets of 25 pushups, 10 squats with 20lb dumbells, 60 second planks, and struggling with 30lb dumbell curls.
2 months of those exercises and I decided I wanted to get more strength. I started doing the Recommended Routine you can find in the side bar here last month. It takes a little more time and dedication so it was good that I eased into the exercise habit first. I didn't like the stretching routine for the RR so started looking for something that felt more comfortable for me. I ended up with this full body flexibility routine from Tom Merrick. His flexibility routine incorporates some yoga positions into it. I found that I really like yoga and started doing that also. One month into the flexibility routine, I've gone from not being able to touch my toes to being able to touch the floor (key to success: hip hinge).
My total investment: $30 pull up bar, $40 dip station, $10 yoga mat. I already owned dumbells.
Don't listen to the people saying this is a bad idea or it won't help you. Just get moving.
I don’t have a bar or table to use to do rows but I do have this pull-up bar. Any suggestions for a substitute would be much apprecited.
Get a doorframe pull up bar to go with the dumbbells and you will get plenty fit with whatever program you pick.
Not op but I believe this is the one. I looked at this one for a while and decided on the pro version. Well worth it.
I mean there’s a lot of the same design for the door pull up bar tho some brands are better than others but there are some popular brands like perfect pull up bar or the iron gym but they are both low to the ground so you have to Bend your knees but I have the triple door gym which home is an elevated bar so I don’t have to bend my knees much besides on the neutral group but it also comes with dip bars that hang on the pull up bar in also comes with a cheap little suspension trainer but really it’s just a really cool pull up bar but if you already have a pair of dip bars and rings which are better than the suspension trainer you could just get the ultimate body press elevated pull up bar which is just like the triple door gym but without a suspension trainer and the dip bars but A common problem that they have is the street bar that presses against the doorway can damage it or leave marks so I would suggest putting some towels or extra foam but the triple door gym already comes with some foam pieces that you can move and it’s Mark free tho the black plastic piece on my triple bent and damaged two walls in my house so if that happens to you I would replace it with wood like I did and make it a bit longer but here are some links to the bars I mentioned
Strength:
I got myself a pullup bar and, later, some gymnastic rings for bodyweight fitness. For strength training, I do 5 exercises. A "pulling up" exercise, a "pushing down" exercise, a "pulling in", a "pushing out", and 4 minutes of active core (I hate static exercises like plank). For me, this means pull ups, dips, rows, and push ups all incorporating the bar and rings, followed by 1 minute each of sit-tucks, penguins, bicycle crunch, and shoulder taps. But because you're at home, you can adapt all of these to make them easier/harder - like my core strength sucks right now so I'm on my knees for the shoulder taps. I want to emphasize the type of exercise rather than the actual, because as long as your pushes/pulls are balanced you'll be good. Depending on how many sets you do, this can be anywhere from a 30-60 minute workout, and it's at home so I don't have to worry about going to/from the gym, gym memberships, COVID, etc.
Endurance:
I run. Or "run". Whatever, doesn't matter, I'm outside moving. I got myself a Christmas present a year ago in the form of a Garmin Instinct wristwatch with a fitness app. Doesn't have to be that, obviously, but the reason why I got Garmin specifically was because it has a heart rate monitor and they've got, among several others, a built-in long-distance running training program that focuses on time spent in heart rate zones rather than focusing on speed/distance. Means I can spend X number of minutes, however many I can spare, at a particular heart rate area. I like this because I'm getting good cardio in without feeling gassed at the end like I did when I set a distance/speed goal. My goal is to complete a marathon rather than win it, though, so your mileage may vary.
As for how this answers the "how do I fit this into my schedule" question, my answer is a combination between the adaptability of fitting the "heart rate for X minutes" into my day (which works far better when I'm tired than setting distance/speed goals) and having an established scheduled program that someone else set up for me. If left to make/adhere to a schedule I made on my own I'd be far more likely to blow it off. But that's just me.
Best of luck in your efforts!
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You want something like this https://www.amazon.com/-/de/dp/B01KN17NTQ/ref=mp_s_a_1_3?dchild=1&keywords=perfect+multi+gym+pull+up+bar&qid=1607474463&sprefix=perfect+multi&sr=8-3
And you need this https://www.reddit.com/r/naturalbodybuilding/comments/fivvhv/the_quarantine_workout_template
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