How about bodyweight-exercices?

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JuroNemo14
JuroNemo14 Posts: 101 Member
in Fitness and Exercise
Hi guys and gals,

I have recently ended my 1 year gym membership. Why? Well, one, is due to (of course, very cliche), no time spare for 2 hours of gym time. I am in the exam year of my school, and have to focus on studying, rather than sitting on the computer, or traveling a half an hour to my gym.

I also have no motivation to go the gym, because I don't earn lots of money nowadays, and can't afford more than a one-day a week membership, which really doesn't help me a lot.

I was wondering, if people knew a good schedule, where all you really need, is your own body(and perhaps, some small stuff like dumbbells), to really train your own body. I can set time aside for an hour a day, and if people know of a way to (slowly, fast, I don't really care how long it takes to actually notice change) really become stronger, then please, let me know :)

Not looking for flames and angry messages, just wondering.

Replies

  • Rays_Wife
    Rays_Wife Posts: 1,173 Member
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    You Are Your Own Gym by Mark Lauren.
  • ohtobe140
    ohtobe140 Posts: 93
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    a really good, intense (like jello muscles afterwards) is the Yogalosophy video with Mandy Ingber. I haven't even done the hour workout yet, because I can't move after the half hour one. It is awesome. It's like $14 at Target, totally worth it. It will kick your butt and give you a great butt in the process. Plus she is super hilarious so that makes it fun.
  • krokador
    krokador Posts: 1,794 Member
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    You Are Your Own Gym by Mark Lauren.

    I second that. Heck you can get an android / iOS app for about 2$ if you don't wanna buy the book (although the book is fairly cheap as well). And the guy also has a few sample workouts on his website http://www.marklauren.com/

    I've done his beginner program and I've gotten much, much stronger.
  • bizorra
    bizorra Posts: 151 Member
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    You Are Your Own Gym by Mark Lauren.

    I'm doing this now and really enjoy it! I can do many of the workouts while watching TV, or even at work (when things are quiet)
    It's straight up strength training, not a cardio-strength mix. Some of the workouts are on his website and YouTube channel, and his app is excellent.
  • chooriyah
    chooriyah Posts: 469 Member
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    Nerd Fitness has a beginner version and an advanced...

    Beginner: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    Advanced: http://www.nerdfitness.com/blog/2009/12/17/advanced-body-weight-workout-warning-this-will-kick-your-*kitten*/
  • Rays_Wife
    Rays_Wife Posts: 1,173 Member
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    You Are Your Own Gym by Mark Lauren.

    I second that. Heck you can get an android / iOS app for about 2$ if you don't wanna buy the book (although the book is fairly cheap as well). And the guy also has a few sample workouts on his website http://www.marklauren.com/

    I've done his beginner program and I've gotten much, much stronger.

    I just finished up the beginner program :smile: These exercises are no joke!!

    ooooh and i LOVE Nerd Fitness too!!
  • Topsking2010
    Topsking2010 Posts: 2,245 Member
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    Bump
  • Graceious1
    Graceious1 Posts: 716 Member
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    You Are Your Own Gym by Mark Lauren.

    I second that one too.
  • mmddwechanged
    mmddwechanged Posts: 1,688 Member
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    There are lots of books with routines. I still like Body for Life
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
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    I am working through You Are Your Own Gym (Mark Lauren) at the moment and my goals are to drop two stone of body fat (along with a calorie deficit of course) and maintain my muscle mass while I reduce to look lean-muscular and increase my natural balance for my main activity, which bodyweight is great for also.

    I do miss being able to do heavy squats and deadlifting, but there are interesting single leg exercises which are great for developing strength and balance.

    My current programme is:

    Push-ups
    Inverted Rows (see Let me Ups)
    Pike Push-ups
    Chin-ups (5 x 1 negatives at the moment)
    Sissy Squats
    Romanian single leg deadlift
    Held Plank position

    Most of the above I do for 5 sets of 8-10 and I will look for a harder exercise when I can complete all sets with good form, and so on.

    I thought it was going to be weightlifting's poor relation when I set out and was feeling really down about not being able to access weights, but now I'm getting really into bodyweight movements. It's addictive - give it a go!
  • JuroNemo14
    JuroNemo14 Posts: 101 Member
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    So, how does that You are your own gym work? You buy the app, or the book?
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
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    You can buy the book or download the e-book from the official website called, "You are your own gym"; comes up on google.

    The book has photos and descriptions of each exercise and programs for everyone from beginner to advanced.
  • jfan175
    jfan175 Posts: 812 Member
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    P90X. You don't need the supplements or shakeology....just do the workouts.
  • ZugTheMegasaurus
    ZugTheMegasaurus Posts: 801 Member
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    This is a good starting point: http://www.niashanks.com/2012/07/bodyweight-workouts-want-to-workout-anywhere/

    She gives ideas and examples of exercises and offers suggestions on how to put together a plan and how to progress.
  • bizorra
    bizorra Posts: 151 Member
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    ,
  • bizorra
    bizorra Posts: 151 Member
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    So, how does that You are your own gym work? You buy the app, or the book?

    The book has a lot of details in it about how the program was developed, and the purpuse of each "stage" in his workout plans, but more of it is loads and loads of pictures of how to adjust body weight exercises to make them more or less challenging, depending on your ability and goals. He has five or six 10-week long programs in there.

    The app contains a lot of the different exercises and variations, and the10-week programs are all laid out for you with timers.
    I read the book, and enjoyed it, but never refer to it when doing the exercises - just the app and maybe checking his youtube channel if I want more detail on how to do the exercises.
  • tehzephyrsong
    tehzephyrsong Posts: 435 Member
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    Here are some six-week bodyweight programs that require no special equipment at all:

    http://www.hundredpushups.com/

    http://www.twohundredsitups.com/

    http://www.twohundredsquats.com/

    And here are a couple that require some equipment, but it shouldn't be too difficult to come across:

    http://www.onefiftydips.com/ - you'll need a sturdy piece of furniture, like a chair, bench, or couch, that will support your weight and not slide away, and that your hands won't slip off of.

    http://www.twentyfivepullups.com/ - you'll need a pullup bar, obviously. If you can use one of the doorway ones, or if you're able to install a proper one on the wall of your home, you should be set. Otherwise, this program might be something to put off until you either can go to a gym, are light enough to do pullups on a bar mounted to a doorway, or can install a proper pullup bar in your home (I don't know what your living situation is, whether you can put holes in the wall or not).

    Otherwise, there are also a lot of good workout videos on Youtube you could look into, or P90X/30 Day Shred/Insanity/etc tapes.
  • chuckles9189
    chuckles9189 Posts: 343 Member
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    Insanity. No dumbbells. just your body. and a dvd player.
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
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    Insanity. No dumbbells. just your body. and a dvd player.

    Though Insanity is largely a cardio suite, not a routine for bodyweight strength. Good indoor cardio though.

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