Need alternate excercises

Koldnomore

Hi all,

I would like to start my strength training and have found a great beginner workout. The problem is that I don't have equipment and I am not in the best shape (unless that shape is round!)

The routine recommends Bench press, Rows, Deadlifts and Pull Ups.. Did I mention I am not in good shape? Also I don't have any equipment nor can I afford a gym at the moment. So I was hoping for some alternatives that have the same(ish) motion and work the same muscles.

For Bench Press I was thinking I can likely handle Wall Push-ups or maybe I can do about 5 or 6 on my knees.
For Rows I can do something with soup cans for weights? but I'm not sure what I can do for Dead lifts and Pull ups. First let me say that I highly doubt I can even manage a proper squat so dead lifts aren't even a possibility right now and there is no way that I could ever do a pull up weighing over 200 lbs.

What did you all do when you first started?

DanaDark

I suggest you do: Push Ups on floor, even if you can't do 1, keep trying (it still is strength training!), squats, and sit ups.

Just do those three for a while until you can afford some weights or a gym membership to use free weights there.

There is no reason to go from zero to hero. That will only hurt you. EVERYONE that works out started small, or injured themselves and then started small lol.

myth4ever

get some resistance bands.....they work wonders! I use when out of town and not able to get to gym or when I was unable to go when I rehabbed by back.

newcs

As for the pullups...I doubt if you're starting out you'd be able to do even one (though I could be wrong). Perhaps best to start with something like this: http://www.nerdfitness.com/blog/2011/04/25/do-a-pull-up/ and later you can try getting a pullup bar for a doorframe. I have yet to do one unassisted though my upper body strength is a bit sad

ETA: Also consider a workout DVD in the meantime. Some of the Jillian Michaels and Bob Harper ones just involve a mat and free weights. I got a set of 3lb weights at KMART for like $5 and many of the videos are on Youtube (try looking up 30 Day Shred for an example)

nwilson91

For Bench Press I was thinking I can likely handle Wall Push-ups or maybe I can do about 5 or 6 on my knees.
For Rows I can do something with soup cans for weights? but I'm not sure what I can do for Dead lifts and Pull ups. First let me say that I highly doubt I can even manage a proper squat so dead lifts aren't even a possibility right now and there is no way that I could ever do a pull up weighing over 200 lbs.

What did you all do when you first started?

I was a trainer/coach in a former life, plus I'm coming off a(nother) back injury :frown:, so I've had to start back slow.

Wall/knee push-ups sound like a good place to start, if you can only manage 5, I'd try to do more sets - like 4.

For rows, you probably want something heavier than soup cans - maybe a 1/2 gallon of milk/water? That's ~4lbs. Or go for the whole gallon at ~8. Not a lot of weight for big muscle groups, but more reps is toning...

For pull ups, they usually recommend pull downs with a theraband, but if you have bungee cords, they can work too. Just make sure you can grip them securely so you don't rubber band yourself in a sensitive area. You'll still need something overhead (securely mounted) to hang them from, but the local schools most-times have pull up bars.

Good luck!

Good luck

TeaBea

Body weight exercises are all you need to get started (dips, squats, planks)


No equipment needed:

http://exercise.about.com/cs/exerciseworkouts/l/blnoweightwkout.htm


When these feel easy ... start adding the weights

RitaMarie88

any type of movement is good. just take it slow until u feel u can do more. walking is an excellent exercise