Strength training programs for newbie without much equipment

SkinnyMarni3

Hi, I would love to start strength training but I don't have a lot of equipment at all, and no gym subscription.
I have one set of dumbbells of 3kgs (6.6lbs) each an a mat but that's all.
Apparently body weight exercises can really work well but I am lost. I know the basic exercises, push ups, squats etc. but I have no idea how to plan everything in an efficient way (focus certain areas on certain days, amount of reps...).

Can you share programs that are relatively beginner oriented (I have strong legs i think, but weak arms and core - can't do a proper pushup :c)?
They can be dvds or just written, but I'd prefer it to be in a "calendar style" so I know what to do each day.

Thank you!

Cyan99

Pretty much ditto to all of this ^^

Anyone know anything??

MrsLannister

I just ordered DDP yoga. I'm still waiting for it to come, though, I tried some of the videos on their site and it seemed pretty effective.

No equipment required and it doesn't put stress on the joints.

tigersword

You Are Your Own Gym by Mark Lauren. Excellent book, everything you need to know about body weight training. Only basic stuff around the house needed, like tables, chairs, towels; no "exercise equipment" needed.

thesupremeforce

I just ordered DDP yoga. I'm still waiting for it to come, though, I tried some of the videos on their site and it seemed pretty effective.

No equipment required and it doesn't put stress on the joints.

DDP Yoga has been my primary workout for just over a year now. It works. It's also great for increasing flexibility and balance.

Other options would be something like Convict Conditioning or You Are Your Own Gym. I haven't tried either of them, but they get suggested regularly around here, so I imagine they work.

impyimpyaj

www.nerdfitness.com

Lots of ideas on there.

fercar3000

I would suggest to get a couple more of dumbbells and start a 30 days shred as a start , I'm doing T25 as part of my program and so far it requires absolutely nothing but yourself and 30 minutes of your time .

Add me and I would help with whatever I can

SummerRain43

I bought the Brazil Butt Lift dvd program and I love it.....you already have the dumbbells and you just need a set of 5lb ankle weights....it's a great starter program.....when that got too easy I invested in Chalean Extreme dvd program as well.....that's really good for strength training for the upper body and lower body but you will need heavier weights for that....in order to avoid having dumbbells of various sizes sitting around, I invested in a set of Bowflex Select Tech dumbbells which are all I will need now.....they were $400CDN though, so they aren't cheap.....but cheaper than a gym membership in the long run.....anyway, that works for me.....best of luck with your strength training.....muscles are awesome!!!

gypsy_spirit

I love NerdFitness.com as well. I started with their beginner bodyweight program about 20 months ago and transitioned to lifting heavy a few months later. No equipment - except things you have around the house. Have fun.

SkinnyMarni3

I would suggest to get a couple more of dumbbells and start a 30 days shred as a start , I'm doing T25 as part of my program and so far it requires absolutely nothing but yourself and 30 minutes of your time .

Add me and I would help with whatever I can

Isn't T25 more cardio oriented though?

Trukngrl

Fitnessblender.com
Youtube - fitness channels
Pinterest boards
7-daily exercise - google it and they have apps

SkinnyMarni3

Fitnessblender.com
Youtube - fitness channels
Pinterest boards
7-daily exercise - google it and they have apps

I already do that but I was looking for something with more structure

SkinnyMarni3

I bought the Brazil Butt Lift dvd program and I love it.....you already have the dumbbells and you just need a set of 5lb ankle weights....it's a great starter program.....when that got too easy I invested in Chalean Extreme dvd program as well.....that's really good for strength training for the upper body and lower body but you will need heavier weights for that....in order to avoid having dumbbells of various sizes sitting around, I invested in a set of Bowflex Select Tech dumbbells which are all I will need now.....they were $400CDN though, so they aren't cheap.....but cheaper than a gym membership in the long run.....anyway, that works for me.....best of luck with your strength training.....muscles are awesome!!!

I've heard so many good things about BBL but the name was making me a little scared lol! But might give it a try if i find cheap ankle weights, thanks for your advice!

SkinnyMarni3

Thanks for all your answers, they are really helpful, I'll definitely look into every one of them and pick my favorite c:

bkbenda

Here are two apps that I have found useful.

http://blog.myfitnesspal.com/2014/01/experience-a-military-style-boot-camp-with-boot-camp-challenge/ (iphone)
http://www.marklauren.com/apps.html

YesJessYes

I would take a white board and list about 5 exercises, trying to concentrate the majority on your core. Then run through them like 20 reps on each, then 15, then 10, then 5. DO it as quickly as you can with good form to get some cadio going and run around the room after each completed set of the 5 exercises. That may make it feel like it more structure.

MeanderingMammal

You Are Your Own Gym by Mark Lauren. Excellent book, everything you need to know about body weight training. Only basic stuff around the house needed, like tables, chairs, towels; no "exercise equipment" needed.

AOL, this is what I use, twice a week in conjunction with five runs

RllyGudTweetr

There's also Convict Conditioning:

https://www.youtube.com/user/ConvictConditioning

Book available, but optional.

SkinnyMarni3

Here are two apps that I have found useful.

http://blog.myfitnesspal.com/2014/01/experience-a-military-style-boot-camp-with-boot-camp-challenge/ (iphone)
http://www.marklauren.com/apps.html

I don't have a smartphone. I know. It's weird. haha
But thanks anyways

kaydoh2014

I realize this is so uncool anymore, but do you have any kind of platform game (Wii, XBox, etc)? EA Sports has a "game" called Active (they also have Active 2) Personal Trainer. I'd suggest the Active 2 because it's wireless. In addition to the "game" it comes with a heart rate monitor that you wear on your inside upper forearm and a leg band that you wear on the opposite side from your HRM, and 2 different resistance bands (neither of which will kill you, but they DO work). You choose your trainer (a male or female, they look like real people - not stupid cartoony characters) and set your workout schedule. You have to work out 4 times a week - it doesn't allow for anything less than that. At the end of each workout it shows you how many calories you burned. Once a week you do a little fitness test so you can see how much your fitness has improved, which I found to very helpful in keeping me motivated. You follow a 12-week program. I found it to be fun, challenging, and very successful the last time I lost weight.

rybo

All have been mentioned but to add my 2 cents for nerdfitness YAYOG & convict conditioning.

Mr_Excitement

I'd second (or third or fourth or whatever) You Are Your Own Gym. Convict Conditioning would be worth a look as well.

If you're willing to make a few smallish purchases (like a set of adjustable dumbells and a few odds and ends), I'd also suggest Scooby's site:

http://scoobysworkshop.com/

There's a lot of great info there, and video demonstrations of different lifts. He also goes out of his way to demonstrate ways to do different weight routines without a full gym.

Linda6580

I would also suggest scoobys workshop. I am starting a routine off of his site!

magmama23

I started the 30 day shred today and was wondering, how do you log this in your exercise? :huh:

Linda6580

the 30DS I would put under, Is it calisthenics. After a bit I just made my own entry for it.

Tomm88

If you want to strengh train i'd say 5x5 by Mark Rippetoe, Stick to the basics and you'll get strong as hell!

MeanderingMammal

If you want to strengh train i'd say 5x5

Which doesn't really hit the "without much equipment" criterion...

rileysowner

There are lots of links in the bodyweight training group here to various programs. Check them out.

http://www.myfitnesspal.com/topics/show/402679-good-body-weight-resources

tigersword

If you want to strengh train i'd say 5x5 by Mark Rippetoe, Stick to the basics and you'll get strong as hell!

5x5 is NOT Mark Rippetoe.

Mrsallypants

You could buy resistance bands. It won't be strength training in the traditional sense as the traditional strength exercises use a barbell and a few basic exercises such as squat, bench press, row, deadlift, overhead press.

You also increase the weight by increments each week and use a low rep range of 5 reps or fewer (not to muscle failure ), three to five sets for each exercise, and rest 3 to 5 minutes between each set. Work out three days a week with at least a day's rest between each workout.

You could replace bench press with push ups, rows for chinups or pullups or pulling/rowing exercise with bands, bodyweight squat or squat with resistance bands. Yet there is the problem of increasing the weight or resistance each week. You won't be doing strength training, but you'll get stronger.

Kimsoontobe

Bump