Strength Training Without Gym or Equipment

krokador

Have a look at "You Are Your Own Gym" - great book with LOADS of bodyweight exercises. He trains special ops but modifies exercises from beginner to elite. Love incorporating some of this stuff. When I have 5 minutes to spare at home, I will do calf raises, or push ups from the coffee table, dips...whatever.

I've done a few weeks of the YAYOG basic program - which you can get for a measly 3$ or so as an android app, so talk about cheap. You don't even have to buy the book (although some of what is in the book is great for motivation)! - And had pretty awesome results before I started slacking off. Working to get back on it. Gonna start from scratch, but it's my favorite program so far, and i've tried a few.

I swear, those let-me-ins look silly, but when done right they work you good.

FlyeredUp

Here is a post I made to a similar thread. You can get a 40 lb. adjustable set of dumbbells for $30.00, an exercise ball for $10.00 and a pullup bar for $18.00 at walmart and get just as good of workout at home as you can at the gym.
Here is the program/split. To keep it simple try to do 8 reps for every set. If you can do 10 reps, raise the weight for the next set, if you can only do 7 reps or less ,lower the weight for your next set. Also try to limit your rest periods between sets to between 1 minute and 1 minute and 30 seconds. I choose to do my cardio and abs on my off days but you can mix them in to fit your schedule/ needs etc. Also please dont be intimidated by lifting!! (we all were when we started but quickly realized that there wasnt anything to be scared of)

Monday: Legs-
Squats x 3 sets. http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html
Lunges x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
Step ups x 3 sets. http://www.muscleandstrength.com/exercises/dumbbell-step-up.html

Calves-
Seated Calf Raises x 3 sets. http://www.muscleandstrength.com/exercises/seated-dumbbell-calf-raise.html
Front Raises x 3 sets. http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm

Tuesday: Back-
Pull Ups x 3 sets ( use a chair and push off it with one foot to assist you as much as needed to complete each rep.)
Dumbbell Rows x3 sets. http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row
Bent Over Rows x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row

Biceps-
Curls x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl
Concentration Curls x 3 sets. http://www.muscleandstrength.com/exercises/concentration-cur.html

Thursday: Chest-
Dumbbell bench press x 3 sets. (use exercise ball or lay on the floor)
Incline pushups x 3 sets ( use the bottom step of any set of stairs and do as many as possible for each set)
Dumbbell Flys x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes

Triceps-
Extensions x 3 sets. http://www.muscleandstrength.com/exercises/one-arm-seated-dumbbell-extension.html
Kickbacks x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/tricep-dumbbell-kickback

Saturday: Shoulders-
Shoulder Presses x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press
Front Raises x 3 sets. http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm
Lateral Raises x 3 sets http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm

Traps-
Shrugs or Seated Shrugs x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shrug

Lower Back / Glutes- ( Yes its a lower back, leg exercise but you dont want to do deadlifts and squats on the same day)
Dead Lifts x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/stiff-legged-dumbbell-deadlift

geecee77

bump - thanks

ilovemybuggy

I no longer go to a gym at all...
Here is a great site for strength training
http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere-030612/

Thank you for posting this, I just printed it out

pants77

The Question (for those who don't wish to read the details): What are some specific weight training exercises that can be done at home without specific equipment or a gym membership? I'm looking for Arms, Shoulders, Abs, Back, Legs - what else?

The Details (for those that like context): I started on MFP about 3 weeks ago, and have been overwhelmed by the support and encouragement here. I've already lost 4 lbs (net), and am making much better choices with food. I've walked for exercise every single day since joining, which is a record for me. Now, I've challenged myself to add daily strength training, but I don't have a gym membership or equipment at home.

I do intend to join a gym very soon, but I don't want to wait on that to start building lean mass.

THANKS!!

I've read from a lot of places that pushups and pullups are the two best exercises for total body workouts, especially if you have no equipment. Or rather, if there were only two exercises you could do, those would be the two because they work just about everything.

Pushups and other ab/lower back/planking type exercises are free, and you can get a pullup bar for like 20 bucks just about anywhere. I have one that hooks over the door jamb and it holds just about any amount of weight you'd put on it. If you have a sturdy beam in your garage or basement you could even skip the bar, but they have a variety of grips and are easier on the hands. And they're only 20 bucks, which really is dirt cheap.

Pushups will work your chest, shoulders, arms, and abs.
Pullups will work your back, shoulders, and arms.
You can do crunches, planks, burpees, and any number of other ab and core exercises with no equipment.
For legs, you can fill up empty milk jugs with water and hold one in each hand while doing walking lunges, standing squats, etc. It's not a lot of weight but it's good for starters. You can fill them with sand or rocks or heavier things later on if you want.
Doing weighted stair climbs is also good for the legs and booty. If you have stairs in your house or apartment, that'd be free as well.

You could also buy some resistance bands, those are an inexpensive alternative to buying weight sets. I would advise against kettlebells - they're very expensive and the weight is not adjustable so you'll end up going back and buying one at each weight, which gets really expensive in a hurry.

Hmrjmr1

FitDeck makes a good Body Weight Resistance deck it has enough in each area so you can have some fun mixing em up as well. Get em on Amazon

Healthy_4_Life2

Bump

ctooch99

I have not read all of the prior posts in this thread but as a reformed gym rat, I can say that P90x has gotten me in the best shape of my life. Majority of it is body weight exercises and dumbells. Anyone who knows the "X" knows the joy of these:

Pike Push ups
Plange Pushup
Plyo push ups
Corn cob pullups
One arm extended push ups
Sphinx Push ups
Chair dips
Prison Push ups
Lunge/curl/press combos.

There are a ton more in the various workouts - I won't ever go back to the gym...

Going4Lean

bump for later

TeaBea

Go grab a resistance band. I got one at target pretty cheap and it came with a great little booklet with different exercises and how to do them. Other than that just do a variety of core exercises, and different kinds of pushups and lunges. You can find a bunch o you tube.

Resistance bands are great - they come in packs of 3 for like $10. Light, medium & heavy resistance gives you room to grow. Lots of exercise idea for these on line. For resistance band DVDs - I really like 10 Minute Solution Tone Trouble Zones & 10 Minute Solution Slim & Sculpt Pilates. If you have Netflix ..... these are instant streaming workouts.

Bobby_Clerici

Multiple variations of Pushups, dips, chair dips, pull up bars are cheap. Squats, lunges, lots of body weight options

Right, I leaned this well some time back as a "guest of the state" :bigsmile:

naslonaker

save for later

ElleBee66

This thread is an excellent resource - thanks to all the posters!

Dnsnyder

bump

Joeyje3

bump to read later

Krys_140

THANK YOU to all those who have responded with suggestions and resources! These are fantastic!

I really appreciate all the feedback, and I can see that you've not only helped me, but a lot of other MFP-ers as well!

Cheers!!!

Tammi623

bump for later

Brianabomb

bump

ilovemybuggy

THANK YOU to all those who have responded with suggestions and resources! These are fantastic!

I really appreciate all the feedback, and I can see that you've not only helped me, but a lot of other MFP-ers as well!

Cheers!!!

Thanks so much for posting it!

HorganMom3

There are a lot of exercises that can be done with the body weight, but you will need to find other means of resistance soon. I picked up a small starter resistance band kit from Walmart. Came with 3 bands (5#,10#,20#), a dvd, a workout poster, and a few other small things for only $10!!!!!!! No, you can't use this forever, but to start out with its GREAT!!!