Help me atone for a missed workout?

Mutant13

The public transport gods have cursed me today, and will not allow me to lift in my gym today.

Please help me assuage my guilt fellow MFPers. Name a BW exercise for me to do 10 of.

In return, I will rate it on a level from 1 to 10 to indicate how much I was cursing your existence whilst performing it.


Nothing requiring equipment please, I have only my body, my water and my IPod compilation of cartoon theme songs

My body is ready. Begin.

RachaelKaye4

Do you have dumbbells or anything that you can use as a weight? If so, my friend is PT and he out together these workouts:

Dumbbells arm workout 1

1. Close grip pressup superset dips (hands on bench behind back) 5x15,12,10,8,6/ 5x 28's
2. 2 arm dumbbell curl superset close grip dumbbell press 5x28's/ 5x21's
3. Hammer curls (alternate arm) superset overhead extension 5x15/ 5x28's
4. Dumbbell skullcrushers superset dumbbell curls (alternate arms) 6x30,20,10,10,30,30/ 6x12 per arm


Dumbbells arm workout 2

1. 2 arm dumbbell curls superset close grip dumbbell press (like a chest press but palms face each other and elbows stay tight to the side of the body!) 5x12/ 5x15
2. Close grip press up superset hammer curls 5x12/ 5x10 per side
3. Bench dips (hands on bench behind back, feet on another bench) superset barbell curl (if available)
4. Dumbbell curl 28's superset dumbbell skullcrusher 21's. 4 sets of each.
.
28's= 7 full, normal reps, 7 super slow full reps, 7 top half, 7 bottom half reps in one set!

Hope this was in some way helpful xxxx

Mutant13

Hey, thanks but no weights at home. If I were to buy them I'd want a full rack and everything, so completely reliant in my gym ATM

Cr01502

10 Burpees (Plyo if you can, with push up)
10 Plyo Lunges
10 Skater aquats
10 Let me ups
15 Leg lifts

Also if you want to there's this

http://www.nerdfitness.com/blog/2010/12/20/the-20-minute-hotel-workout/

TavistockToad

bulgarian split squats!

DavPul

100 kegels

KNarrainen

Fill bottles of water. Bags of sugar, bags of soil. A large hard drive etc...

Almost anything could be used as a substitute weight. Might not be as heavy or quite as conveniently ergonomic, but should do the trick.

Mutant13

10 Burpees (Plyo if you can, with push up)
10 Plyo Lunges
10 Skater aquats
10 Let me ups
15 Leg lifts

Also if you want to there's this

http://www.nerdfitness.com/blog/2010/12/20/the-20-minute-hotel-workout/

7.5. You're a bit of a sadist CR

UticaBoy51

Push Up Sit Up Pyramid:
10 Sit ups
10 Push ups
9 Sit ups
9 Push ups
Etc...
Great for heart rate and strength.

jdad1

give my 50 deep squats women!!!

Then 100 reverse crunches.

DO IT NOW!!!


And i want a pic proving your adhearence to my demands.......now go!

Mutant13

bulgarian split squats!

5.5. Tested my stability a lot though!

Mpol2

100 kegels

Funny.... But not exactly the toning she was looking for.

myofibril

10 slooooow squats.

10 pull ups.

10 press ups.

Cr01502

You're a bit of a sadist CR

:blushing: :flowerforyou:

Cr01502

High knees at full sprint for 20 seconds

10 seconds rest

Repeat 8 times.

ekz13

diamond pushups
mountain climbers
burpees
flutterkicks
squats

jdad1

10 of these




Go and do them.

_SABOTEUR_

10 wall sits (min of 1 minute each)

10 jump squats

10 squat pulses

10 press ups (feet elevated)

10 wood choppers (just hold something heavy if you don't have dumbbells, like a filled litre bottle of water)

10 V-sits

Mutant13

give my 50 deep squats women!!!

Then 100 reverse crunches.

DO IT NOW!!!


And i want a pic proving your adhearence to my demands.......now go!

Done. Am now photo-documenting sweatiness/grossness level

Cr01502

If you can do pistol squats I'll eat my underwear.

Mutant13

Currently- just glistening, ladies

jdad1

If you can do pistol squats I'll eat my underwear.

Ok, Mutent. I want a picture of you doing a pistol squat so i can demand a pic of Cr1502 eating his undearwear.

And good work meeting prior instructions. Now you had a break.........get back to work

Mutant13

10 slooooow squats.

10 pull ups.

10 press ups.

Done, minus pull ups as nothing to do them on

Cr01502

How many times a week does your hair change color?

jdad1

4 sets of planks. Hold for as long as you possibly can each time.

Don't quit yet................

Mutant13

High knees at full sprint for 20 seconds

10 seconds rest

Repeat 8 times.

Done, neighbour kid saw me through open window. Brilliant

Mutant13

How many times a week does your hair change color?

Every time. It's currently hawkeye purple but impossible to photograph

Mutant13

diamond pushups
mountain climbers
burpees
flutterkicks
squats

Done. Each done for 30sec except for push-ups (did 10) so I can catch up with posts

kitsiekitty

i'll give you a normal day in my dance class. xDD

30 situps
90 oblique situps
30 situps with elevated legs
30 sit ups with opened legs, hands holding your ankles
40 leg raises
30 seconds of plank, 4 times.

BigDougie1211

Handstand against the wall - then push ups from that position for shoulders. 12 - 8 - 6 - 4

Tricep Dips using 2 chairs. Use the seat of the chairs for your hands so that you're quite low and you have to keep the knees bent and really work to get a good dip without the feet touching the ground. 12 - 8 - 6 - 4

*kitten* to floor Squat into a High Knee Jump - 1 fluid motion. 3 x 10

V Ups. 4 x 10 and hold the last for 10 secs on each set

Push Ups alternating between close, normal and wide hand placement for each rep while staying in plank. 3 sets to failure.

Mutant13

Neck sweat level = ponytail worthy