Take it from an ex marine, Your bodys the best tool for your

liz11599

Thank you for protecting us and thank you for your tips going back old school! luv it!

Double agree! I think I'll try some of those "old school" ways of working out!

Triple agree! That goes for you too Soldierdad.

Now that the child is home I'll be missing the gym, so this advice came at the perfect time, thanks!:happy:

BTW, love your profile name jeepnmom4

susanjackson66

Bump and thanks for your service to our Country!

jodibelle

Thank you for your service & the great advice! Going to have to try those star screamers lol

crisanderson27

I hear excuses daily on why someone cant get in shape. Well take it from me, I was in the marines, and never lifted a weight while training. Your best weapon against fat burning and muscle building is your own body. Free weights and machines do help, but whats the good of trying to lift weights when you can barely lift your self? Here is a old marine trick that will benifit you very well.

Run/walk at least 30 minutes daily and at least 3x a week.
Crunches are the best tummy tuck in the world. No need for the ab lounger or tv marketable equiptment. It does it for you.
Push ups come in many ways. (wide, narrow, wall, declined, diamond, jumping pushups, one hand)
Pull ups (when a sturdy bar is available)
calf raises for 5 minutes without stopping
wall squats (you know, put your back against a wall, hands out in front of you and squat and sit)
Jumping jacks!! (whoa, did I really just say Jumping jacks? yes jumping jacks. This is probably the best cardio beside jump rope that you can do. How bout start at 10 jumping jacks at three count and work your way up to 100 3 count in a month. Your legs and body will feel the burn!)
Leg lifts ( Lay on that back and lift thoes legs 6 inches)
star screamers (I bet you are like "What in the world is that?" well run in place, drop to the deck and do a push up, come up very quick to your feet and jump as high as you can, spreading your feet and hands to symbolize a star.)

This is very helpfull for those of you that cant find the time to go to the gym. You dont need anything but a ground to stand on. When I went into the corps I was 198 lbs. I maintained a weight of 165. I ran about 3x a week, but I did do these plyometrics. This works. Make you up a workout including these workouts and try it for a couple weeks. Watch your body turn out to look like the few and the proud.

This is awesome =D.

Star Screamers sound like a modified burpee...lol...very cool!

This was my bodyweight routine for two months...I lost 20lbs in the first month. The weight comes off FAST when your body realizes it's just making itself work harder lol...our bodies are inherently lazy!

Another Bodyweight Culture article, this one courtesy Cheesedog at:

http://www.bodyweightculture.com/forum/showthread.php?11058-Bodyweight-Strength-Training

Bodyweight Strength Training

People are always asking about strength training using only bodyweight. This is nothing new or revolutionary. I am borrowing HEAVILY from Rippatoe, Bill Starr, and lots of other great authors and trainers. This is your basic 5 x 5 template. (To clarify, 5x5 is 5 reps x 5 sets. The idea is to work at a difficulty level where you could only do maybe 7-8 reps on the first set, and are struggling to finish 5 reps on the last set).

You would do strength training 3 times a week, say Monday-Wednesday-Friday with the weekends off. These are done "lazy circuits" style, with about 1 minute rest between each set.

Workout A
1A. Knee dominant - 5 x 5
1B. Horizontal push - 5 x 5
1C. Horizontal pull - 5 x 5
2A. Ab - flexion - 3 x 5
2B. Ab - static 3 x 30 seconds

Workout B
1A. Knee dominant - 5 x 5
1B. Vertical push - 5 x 5
1C. Hip dominant - 5 x 5
1D. Vertical pull - 5 x 5
2A. Ab - rotation - 3 x 5
2B. Grip and neck training - 3 x varies

Exercise Progressions - with regular weight training you can just add weight to the bar. With bodyweight progression is mostly about changing your leverage. These are just a few examples, I'm sure we could come up with dozens more if needed. You can always add resistance in the form of a weighted vest or backpack or resistance bands.

1. Knee Dominant -- squats, lunges, step-ups, bulgarian split squats, unilateral bent leg deadlift, partial one leg squat, one leg squat, box or stair pistols, full pistols.
2. Horizontal Push -- pushups, decline pushups, resistance pushups, side to side pushups, stair one arm pushups, negative one arm pushups, full one arm pushups.
3. Horizontal Pull -- body row, resistance body row, negative one hand row, incline one hand row, full one hand row.
4. Ab - flexion -- crunches, situps, resistance or incline situps, reverse situp, resistance or incline reverse situps, hanging knee or leg raise, hanging pikes, rollout from knees, rollout from feet, dragon flag. Also included are oblique moves like side lying crunches with or without resistance and side lying two leg raise.
5. Abs- static -- 4 point prone bridge, 3 point prone bridge, 2 point prone bridge, 4 point supine bridge, 3 point supine bridge.
6. Vertical Push -- pike pushup, hindu pushup, divebomber pushup, decline pike pushup, decline hindu pushup, decline divebomber pushup, one arm pike pushup, negative handstand pushup, handstand pushup with head touching floor, full handstand pushup.
7. Hip Dominant -- supine hip extension, good morning, one leg stiff leg deadlift, split one leg good morning, one leg supine hip extension, hyperextension, one leg hyperextension, natural glute-ham raise.
8. Vertical Pull -- jumping or assisted pullups, pullups, resistance pullups, side to side pullups, negative one hand pullups, one hand pullups. All these can refer to chinups or neutral grip pullups as well.
9. Ab - rotation -- twist crunches or situps, resistance or incline twist crunches or situps, russian twists, lying windshield wipers, standing rope rotations, hanging windshield wipers.
10. Grip and Neck Training -- for grip you can use handgrippers, deadhangs from a pullup bar (especially a fatbar or gripping a towel). For neck nothing beats wrestlers bridges. If you are involved in a striking martial art or sport, finger and fist pushups are very important also.

None of these lists have to end here. If you get strong enough you can always add resistance to your full range of motion one limb exercise. Or if you can do more than 5 one hand pushups do decline one hand pushups, or start working on one hand hindu and then eventually one hand dive bombers, and so on.

Trust me...this is EFFECTIVE!!



Before and after...roughly 30 days.

Needthisforme

BUMP thank you so much

armywife121110

completly agree!! I was in the Army way back when and did this all the time!

jpooley1988

BUMMPPP!!!! Gunna write myself a wee routine using your recommendations tomorrow, stick it on my door and do it every morning!

sugarbeans

Thanks=)

Jenwex

bump. Thanks for the tips I can see this working.

chantel111184

bump

Mommyof3texans

bump to get into my topics

curtisperk

I appreciate your service in protecting our country. I also appreciate these tips! Sounds like a good plan (:

jenttifer

Thank you for sharing!

tammydspice

bump

scantrll

Thank you for your service and thank you for the info! Totally going to be trying this and see if I can't get my body to do what it needs to do! :happy:

Bethannny

BUMP

ShaeDetermined

Ditto, Thanks for serving and protecting. Ed, you too!

That's what I love about bootcamp.
60min of blissful terror.
And the only equipment we use are resistance cords for upper body.

jeaniedev

Wow thanks so much for posting this!!!

Deberlin88

Thank you for your advice & your service! I'm already working on my pushups and look forward to adding in the exercises you mentioned.

Deberlin88

subscribe to my page, i will have recipes and exersices for everyone daily.

What page? Your page here on MFP, or elsewhere?

derrickmcgill90

if you become my friend you can see all my post.

blm625

bump bumpity bump bump! Thank your for your service and for the great info!

derrickmcgill90

Can someone tell me what bump means lol?

living_4_me

bump

crisanderson27

Can someone tell me what bump means lol?

It's a way to subscribe to a thread...without really having anything to say. Once you post in it it's in your history and you can retrieve it at any time.

It also 'bumps' it back to the top of the thread lists.

katie_on_a_mission

Thank you for taking the time to share your tips! I always forget how many things I can do at home.

nikmarschman

bump

Rurouni_Kou

Bump!

Thank you for your service and the great tips!

chrisyb122

bump

Stooooo

100% agree with the OP and thank you for your service.

I am currently reading a book called Convict Conditioning by Paul Wade. It is totally changing the way I view exercising. It was recommended to me by a leader on my team, when I was looking for a body weight program for my boys (ages 9 and 11). Since I started reading I am getting excited to put the plan into work.

Edit: Forgot to include the link to the book.... http://www.dragondoor.com/b41/?apid=stooooo