Question about strength training

Fat_2_Fit_Mommy

What kind of strength training I can do at home without weights since I don't have any.

sonjalucia

Doing weight training with your own body weight works beautifully!

A simple example of what would be good to try is:

6 sets of 10 of the following:

10 Push ups
10 Left Leg Lunges (go slowy to feel the burn)
10 Right Leg Lunges (go slowly to feel the burn)
25 crunches (again, slowly!)
10 burpees.

Superset all these exercises with only 30 seconds of rest between each group. You'll definitely feel it the next day. I would say this will only work for about a week, then you will need to switch up the exercises and reps. If you want more ideas, please friend me.. I do a lot of exercises with bodyweight!

shreyaj

You can use gallons of laundry detergent to work on your arms.

AddA2UDE

You can use ANYTHING! Here's a link to get your creative juices flowing. Start to look at everything as a possibility and your eyes will be opened. http://www.wikihow.com/Make-a-Homemade-Weight-Set

Fat_2_Fit_Mommy

Ok thanks but what is a burpee????

Nomomush

Your own body weight is plenty to get your strength training in. Just do more reps of exercise including:

push ups, lunges, bear crawls, planks, leg lifts, lunges, squats, arm circles, arm raises...

Hope that helps.

UrbanRunner81

Yoga is great. You only use your body weight.

Nomomush

Ok thanks but what is a burpee????

here's a video..you don't have to do the push up part to be a burpee.

http://www.youtube.com/watch?v=7MGljX4bbps

H_Factor

there are a ton of bodyweight exercises to do that use only your bodyweight. you can go onto youtube, punch in "bodyweight exercises" and start looking. I've learned some neat exercises such as ape step, the kong, spiderman push-ups, burpees, breakdancer, plank, side plank, etc., etc.

I also do push-ups, but I try different varieties. even if you don't want to invest in weights, get a $12 stability ball. I love the added core work from using the stability ball. decline push-ups from the stability ball are fun.

you can do a few versions of squats that add a degree of difficulty. jump squats really help strength training. one legged squats do as well.

if lunges are too easy, try jump lunges.

use a stool and do step ups with each leg.

I like to mix sprints with bodyweight exercises to create some intense interval training. 8-10 intervals and I'm spent.

you can also go to bodyrock.tv and see some very good, relatively short, workout routines (some of which...particularly the newer ones...use a couple pieces of equipment).

you can also look up Craig Ballantyne's Turbulence Training system. he has a 6 month bodyweight workout plan for sale.

in short, your own body provides a world of potential for resistance training.

porffor

Really great ideas on here!
You can get resistance bands too. Put it under your foot (securely) and pull up (arm curls) for a resistance effect, laying down you can stretch your legs agains them etc.

Fat_2_Fit_Mommy

Really great ideas on here!
You can get resistance bands too. Put it under your foot (securely) and pull up (arm curls) for a resistance effect, laying down you can stretch your legs agains them etc.

Ok thanks I might actually try the bands and yoga i have done pilates before and I liked it very well... I also try to do sit ups and push ups etc.... thanks every one for the help!!! I really appreciate it!!

Fat_2_Fit_Mommy

Ok and how long or how many times a week should I do strength training for??

UrbanRunner81

I'd start with 2-3 times a week.

H_Factor

Ok and how long or how many times a week should I do strength training for??

3x per week and not on consecutive days.

zeeeb

yep, as above

lunges (get 2 cans of dog food or something to use as weights, they don't need to be too heavy, hold them out to your sides, so your arms are straight, and do your lunges)
squats and squat jumps
push ups (work on doing full push ups, even if you only start with 1 man push up and 9 lady pushups, and work up from there) I started doing one, now i can do 3 sets of 10 man push ups 8 months later
burpees are killer
hovers, side hovers
tricep dips

jonniemarie1

tricep dips, pushups, lunges, jump squats, jumping jacks while squatting, supermans, calf raises
you can also do other strength training exercises (bicep curls, shoulder raises....etc) while just applying your own resistance when you do the exercise

porffor

Really great ideas on here!
You can get resistance bands too. Put it under your foot (securely) and pull up (arm curls) for a resistance effect, laying down you can stretch your legs agains them etc.

Ok thanks I might actually try the bands and yoga i have done pilates before and I liked it very well... I also try to do sit ups and push ups etc.... thanks every one for the help!!! I really appreciate it!!

I'm sure if you youtube it you'll find tips on exercises.. it's a few years since I used them but they worked well Always felt them working, I used them in a 'legs bums n' tums' class as well as at home and on alternative days to running.
Hmm.. wondering if I've still got mine in a drawer somewhere.. lol Different colours = different resistance too