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No Equipment, need a workout.

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    No Equipment, need a workout.

    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.

    Does a partner count as "equipment"?


    YouTube - Guerrilla Training in AK


    (Make your own.)


      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
      Last edited by MMAMickey; 10/22/2009 5:43pm, .
      "The hero and the coward both feel the same thing, but the hero projects his fear onto his opponent while the coward runs. 'Fear'. It's the same thing, but it's what you do with it that matters". - Cus D'Amato


        You can do wonders with text books in backpacks.



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


            YouTube - Exercise Clip - Dive Bomber Push-up with SGT Ken


              Originally posted by lionknight View Post
              No, don't do that.


              Do those instead.
              Originally posted by Emevas
              Downstreet on the flip-flop, timepants.


                Prison pushups
                "The hero and the coward both feel the same thing, but the hero projects his fear onto his opponent while the coward runs. 'Fear'. It's the same thing, but it's what you do with it that matters". - Cus D'Amato


                  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.


                    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.


                      There are some sweet tips here:


                        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 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. :)


                          YouTube - Rocky 4 - Training Scene - Hearts On Fire.mpg
                          Rocky didn't need weights.. just a beard
                          "The hero and the coward both feel the same thing, but the hero projects his fear onto his opponent while the coward runs. 'Fear'. It's the same thing, but it's what you do with it that matters". - Cus D'Amato


                            <a href="">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!


                              d'oh! sorry - "bearded" was several days quicker to post about ross. apologies for not seeing that! (and sorry for double)



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