poor man's workout equipment
There comes a time when the martial artist just cannot afford to get an expensive yearly membership to his local gym. There has been some talk on the forums in the past about workout routines that require no equipment or cheap versions of popular training items. As a project in one of my health classes in college, we were tasked to invent an exercise routine for the poor college student or landlocked house mouse without using any modern gym equipment and still have positive gains. Part of the task was to perform this routine for 2 months documenting results. This is what i did:
SUPPLIES: 2 32inch bicycle tubing ($3each), 2 5 gallon buckets with lids(donated from construction site), 2 empty milk jugs($2.99 or donated), 1 sturdy chair or flat bench(donated), 8 o/d-ring wall screws(Lowes $2.50 for 8), 2 used toilet paper rolls (donated), 1 roll duct tape ($3), 8 o-ring wall screws ($2.50 for 8 Lowes)
SET UP: 1) fill milk jugs and buckets (dirt for best results, less mess in case of accidental opening) and seal using duct tape or strong glue of some sort 2) slice toilet paper rolls length ways and layer the interior and exterior with duct tape to make handles firm enough to not collapse around grip but can easily be slipped over or have something slip through 3) place 2 rings in the ceiling (about 3-4 feet from the wall), 2 about 4 feet apart 1 foot from the ceiling, 2 waist high, and 2 1 foot from the floor *ensure the wall studs and ceiling is strong enough before starting workout* 4) place bench or chair below and between ceiling rings 5) cut off inner-tube valve and seal with a patch or use duct tape.
*various exercise routines can be utilized in place of what i am posting; i used this as an example. also doubling the band by placing it in the center of the ring and then grabbing the 2 ends increases resistance.*
Legs 1) single leg step ups 3x15 2) deep lunges 3x15 3) bench squats (grab the 5 gallon and hold in front as you squat 3x15 4)conventional dead lift (both 5 gallon for each hand)3x15 5)sumo dead lift (both5 gallon in center) 3x15 6)leg curls (place the inner-tubes in the lower rings and secure them to the ankles so they will not slip while curling)
Chest 1) bench press (use the 5 gallon for weight and the tube for added resistance) 5x15 2)flat bench flys 3x15 3)upright flys (use the tube for resistance at teh middle hooks and the milk jugs for weight) 3x15-20 4) bent over flys (upper most hooks, not ceiling)3x15 5) bench push ups (feet on bench and push up) 3x failure
Back 1) low rows (milk jugs and tubes on lower rings) 3x15 2) alternating pull downs (tubes in ceiling hooks) 3x 25 each arm 3) pull downs (lay down on back and pull) 3x15
Biceps 1) alternating curls(milk jugs and tube on bottom rings) 3x15-20 each arm 2)standing concentreation curls (5 gallon and tubes) 3x15 3)seated curls (5 gallon only)3x15
Triceps 1) over head extensions (milk and tube) 3x15 2)press downs (tubes in ceiling) 3x20 3) single arm kick backs (milk and tube lower ring) 3x15 4)dips (feet on chair and hands on buckets) 3x failure
Shoulders 1) seated military press (1 5 gallon above head then lower to chest) 3x 15 2) side lateral raises (milk and tube or 5 gallon in each hand) 3x 10-20 3) bent over rear flys (milk and tube on lower ring) 3x15-20
More to come!