View Full Version : No Equipment, need a workout.

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10/22/2009 6:26pm,
I am trying to put together a general workout that involves absolutely NO Equipment. I do not have access to a gym, as I live in a town of less than 1500 people. And I can't afford the four hour drive to the city. Every other site I've looked at boasts a no equipment needed workout then says oh btw you'll need a such and such bar to do this. :eusa_doh:

I am looking for exercises that require absolutely no equipment. I am basically looking for exercises that will increase my strength and flexibility, and also lose some weight(fat) in the process.

Any suggestions would be much appreciated.

Thank you.

10/22/2009 6:35pm,
Does a partner count as "equipment"?




YouTube - Guerrilla Training in AK (http://www.youtube.com/watch?v=NSSW40Ldrag)



(Make your own.)

10/22/2009 6:37pm,
Post in the physical training forum you might get a reply.

Bodyweight exercises kinda suck. all you really get from them is more efficient bodyweight exercises. It's not that you won't get stronger, but you won't ever be as strong as somebody who does weights. You'll accomodate to your own bodyweight and then get no real further improvements except endurance.

That being said some good bodyweight exercises I use when I don't have access to weights are as follows

1) vertical pressup (handstand against wall)
2) one legged squats (good for stability)
3) Chinups out of my loft/attic/anything that can hold your weight
4) one arm pressups
5) squats with a friend on your back (who says you don't have weights?)
5)vertical rows with anything in your house that is reasonably heavy ie. chair, big bottle of water, car tyre, sledgehammer etc etc.

if you want an actual program speak to someone in the physical training forum.. or maybe a mod will be kind enough to move it

EDIT: Ok so you got a reply from Phrost first.. you'll still want emevas' opinion though

Snake Plissken
10/22/2009 6:37pm,
You can do wonders with text books in backpacks.

10/22/2009 6:48pm,

Try that, I know a couple people who swear by it, but I have never done it myself

10/22/2009 7:11pm,
YouTube - Exercise Clip - Dive Bomber Push-up with SGT Ken (http://www.youtube.com/watch?v=ttk8RdiIHzA)

10/22/2009 7:54pm,

Try that

No, don't do that.


Do those instead.

10/22/2009 8:00pm,
YouTube - Exercise Clip - Dive Bomber Push-up with SGT Ken (http://www.youtube.com/watch?v=ttk8RdiIHzA)

Prison pushups

10/22/2009 11:22pm,
Burpees x20
crunches x30
jumping knee ups x20 (where you hop up and try to touch your knees to your chest, try to start with single knee alternating, or both at the same time for the LULZ)
sprawls x20
pushups x20 (normal ones, not on knees, if you are awesome do X pushups)
mountain climbers X20 (moving both legs counts as 1, no each leg)

Do 3~5 sets of these with 1 minute break in between, or all the sets without break.

thats the general workout we do at our club before classes, all it requires is some room to do it in.

10/22/2009 11:48pm,
Thanks guys, usually when I post this kind of question on the internet I just get "helpful" tips like "go to a gym." :eusa_doh:

Oh and if a MOD could please move this to the proper forum, that would be great.

10/23/2009 12:22am,
There are some sweet tips here: http://www.rosstraining.com/

10/23/2009 3:10am,
If you have a corner of a room/garage/basement, make a Filipino-style striking dummy by stacking up 6-8 discarded tire, preferably SUV size or larger. (Ask a tire store, car dealership, or auto mechanic if you can take some discarded truck tires off their hands). Some folks stabilize the stack by adding sandbags or dowels in the center....my teachers generally just stacked the tires up in a corner to keep them from moving around. Kick the stack, punch it, elbow it, clothesline it, hit it with a stick or knife, lots of possibilities.

If your goal is to improve your overall health (more energy, less fat, etc), look at ways you can be more active. I don't know if any of these suggestions would work for you but I'll throw them out as ideas:

Try walking places you don't normally walk, such as to the grocery store. Many grocery stores in the states sell reusable cloth shopping bags for a buck or two...or use a duffel bag/backpack of your own. Keep track of your time on the walk and see if you can gradually reduce the time it takes you to walk the same distance.

From time to time, volunteer to help someone with with some physical work such as mowing a lawn, walking a dog, shoveling a walk. Perhaps you could help an elderly or disabled neighbor, or a friend, or an organization that you belong to...such as a church or a club.

Check out community facilities. Some high schools have a track that residents can use for jogging as long as the students are not using it for gym class or track meets. There may be other athletic facilities that are available to the public as well, such as a swimming pool, basketball court, or even a weight room. My old Kenpo teacher often told the class stories about teaching with a local Parks Department, if your area has something similar, it may be worth checking to see if there are any classes or group activities you can join, or trails to walk, etc.

Good luck and I hope you keep us posted with how you are doing. :)

10/23/2009 5:26am,
YouTube - Rocky 4 - Training Scene - Hearts On Fire.mpg (http://www.youtube.com/watch?v=8UaLL79KJEc)
Rocky didn't need weights.. just a beard

10/25/2009 11:54am,
<a href="http://rosstraining.com/">Ross Training</a> has some terrific hints, too.

50 jumping jacks
45 bodyweight squats
40 jumping jacks
35 pushups
30 jj
25 knee up jumps (see h_t's description)
20 jj
15 burpees
10 jj 5 burpees

that is a crowd pleaser.

another is
20 bw squats, lunges/leg, kneeups, burpees
15 bw squats, lunges/leg, kneeups, burpees
10 bw squats, lunges/leg, kneeups, burpees
5 bw squats, lunges/leg, kneeups, burpees

good luck and good training to you!

10/25/2009 11:55am,
d'oh! sorry - "bearded" was several days quicker to post about ross. apologies for not seeing that! (and sorry for double)

10/25/2009 4:48pm,
There are some sweet tips here: http://www.rosstraining.com/

the winner.

Buy "Never Gymless".

Buy a doorframe pull-up bar.



PS. I also liked The Naked Warrior, but it's two exercises.