Working out upper body without a gym/equipment

Clawsal
Clawsal Posts: 255 Member
in Fitness and Exercise
Hello.

I started myfitnesspal just 2 weeks ago. I weigh 65kg for 165 cm (143 pounds and 5'5). I don't have access to a gym right now, I might be able to go to a gym in about a month. Until then...

I would like not to lose some of the little muscle I have. I have pretty strong legs and I walk a lot and the region is very hilly. However I have very little upper body strength, specially abs. I also have very bad posture (probably related). How can I work my upper body muscles without
- a gym
- home equipment

Thank you for any tips.

Replies

  • zipa78
    zipa78 Posts: 354 Member
    Get a book on bodyweight training, or be cheap and use google and youtube.
  • maxit
    maxit Posts: 880 Member
    Push ups and planks will help.
  • ItIsTJ
    ItIsTJ Posts: 116 Member
    Push Ups and Australian Pull ups would be the bread and butter for your training. Moves would then progress from there.

    You get 100's of push up and pull up variations, however, they all start with the basic fundamental movement.

    So starting off with push ups with the knees down would be the first step - Having a look at youtube videos for proper technique would be recommended.

    For core, I would recommend starting off with exercises like Abdominal Bike and holding the reps (if you suffer with back pain/ postural pain, then I wouldn't recommend starting off with plank as your weak core is going to place extra strain to the lower (lumbar) back)
  • kanakj390p
    kanakj390p Posts: 1
    Get an exercise band from a sporting goods store. I recommend getting a kit that has more than one band. I use that with beach bodies Power 90 DVd it does arms shoulders chest etc.
  • Nekrachael
    Nekrachael Posts: 74 Member
    We use You Are Your Own Gym, but there are many things like it. The app costs a little, but is very useful
  • FullOnBurn
    FullOnBurn Posts: 43 Member
    reddit - bodyweightfitness
  • hill8570
    hill8570 Posts: 1,466 Member
    Convict Conditioning is another program along the same lines as You Are Your Own Gym. I personally it's easier to follow, but YMMV.
  • jenfran89
    jenfran89 Posts: 26 Member
    fitnessblender.com do free workout videos using just body weight :)
  • jgnatca
    jgnatca Posts: 14,464 Member
    https://www.youtube.com/user/buffdudes
    They are putting together a home program right now.
  • jgnatca
    jgnatca Posts: 14,464 Member
    How about daily tai chi for posture and flexibility?
  • Clawsal
    Clawsal Posts: 255 Member
    Thank you for all your answers.
    I chose to start with Pop pilates for beginners (pilates is supposed to be good for posture and core strength) and fitnessblenders (they explain everything!). Maybe in one month I will try something new.
  • TR0berts
    TR0berts Posts: 7,739 Member
    Waldo has some good stuff here.

    http://strengthunbound.com/exercise-tutorials/

Categories