Weight Training that can be done at home w/o much equipment?

auteurfille22

I don't have access to a gym, and the more I've read on MFP, the more I've begun to understand the importance of weight training in this whole journey. I want to start, but I'm not sure where. I essentially have no equipment whatsoever - not even basic weights. I looked at New Rules of Lifting for Women (I think that's what it's called?) and the results seem fantastic but it also seems like something that would optimally be done in a gym. Is there some other program or routine I can follow that doesn't require that? I'm not opposed to getting some equipment (and of course I know I will need something!) but I am on a budget and don't have a ton of space in my home either. Does anyone have any recommendations?

Thank you!

Zazoufit2014

Hi ! You could try this workout inspired by Victoria's secrets models trainers (I found it on Pinterest). You'll only need 2 5pounds dumbbells (or heavier if you want) and an exercice ball! And you don't need so much space, except maybe for the walking lunges. Good luck

Part one (Outer thights)
1-60 alternating side lunges with dumbbells
2-60 standing outer thighs lift with dumbbells
3-50 lying outer thighs lifts
4-50 half bridge side abductions
5-50 walking lunges

Part two (Booty)
6-50 squats
7-2 min wall sit
8-100 donkey kicks
9-60 single legs half bridge pulses
10-60 single legs half bridge circles

Part three (Inner thighs)
11-30 inner thighs criss crosses
12-30 inner thighs circles
13-50 sumo squats

Part four (Obliques/waist)
14-60 side hip raises
15-50 butterfly twists
16-200 criss-crosses

Part five (abs)
17-20 lying double leg lifts
18-20 reverse crunches
19-20 Single leg ball rolls
20-1 minute plank
21-20 1-2-3 pulses
22-11 digs and drags

Part six (Arms)
23- 40 biceps curls
24-10 pushups
25-10 triangles pushups
26-1.5 min chest press
27-20 single leg triceps dips

contingencyplan

I don't have access to a gym, and the more I've read on MFP, the more I've begun to understand the importance of weight training in this whole journey. I want to start, but I'm not sure where. I essentially have no equipment whatsoever - not even basic weights. I looked at New Rules of Lifting for Women (I think that's what it's called?) and the results seem fantastic but it also seems like something that would optimally be done in a gym. Is there some other program or routine I can follow that doesn't require that? I'm not opposed to getting some equipment (and of course I know I will need something!) but I am on a budget and don't have a ton of space in my home either. Does anyone have any recommendations?

Thank you!

What's your budget like? How much can you afford to spend?

time4changexx

I am doing a program called Body by You, it is a book, the female counterpart of You are Your Own Gym. It's virtually no equipment (a door or table- standards things you likely have around). I've done about 3 weeks & am really happy with it. Like you I dont have the access to a gym & limited money / space for equipment.

bookworm_847

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debrag12

sounds interesting

medic2038

I don't have access to a gym, and the more I've read on MFP, the more I've begun to understand the importance of weight training in this whole journey. I want to start, but I'm not sure where. I essentially have no equipment whatsoever - not even basic weights. I looked at New Rules of Lifting for Women (I think that's what it's called?) and the results seem fantastic but it also seems like something that would optimally be done in a gym. Is there some other program or routine I can follow that doesn't require that? I'm not opposed to getting some equipment (and of course I know I will need something!) but I am on a budget and don't have a ton of space in my home either. Does anyone have any recommendations?

Thank you!

In a pinch doing bodyweight exercises is a decent start. Keep in mind doing "upper" body weight stuff is different then lower usually. Your legs are meant to support your bodyweight, so lunges/squats aren't really resistance training (unless there's added weight).

I've also seen plenty of pretty clever ways people improvise;
You can probably buy a 60lb bag of concrete and a duffle bag/backpack for under 20 bucks. Same thing with X-5lb bags of flour/sugar in a backpack is cheap.

Fill up an empty gallon milk jug with water, that's about 8lbs.

Tanja_CHH

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

sarahh87

Try googling bodyweight exercises and circuits, and add in a plyometric move here and there. You'd be amazed what you can do with little equipment! Maybe also consider investing in a resistance band, they're super versatile & you can anchor them around a door with an attachment.

brower47

Kettle bells and the myriad of workouts you can find on youtube.

BigGuy47

I am doing a program called Body by You, it is a book, the female counterpart of You are Your Own Gym.

I recommend Mark Lauren's books as well. My copy of You are Your Own Gym is tattered from heavy use. It was 10 bucks on Amazon.

All of the "lift heavy" advice around here can be overwhelming. Keep in mind that body weight exercises can be considered "lifting heavy" for a beginner. You can also modify BW exercise to make them more challenging. For example; if you elevate you feet, push ups are more difficult. Get started with a regular routine of BW exercises and you can decide later if you want to add equipment or join a gym (budget permitting).

kcthatsme

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LittleMiss_WillLoseIt

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

Nerd Fitness is an awesome blog definitely check it out!!

LesaLu4

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maureendonahue

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m_wilh

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Shes1CraftyMama

Hi, anyone who knows me or is a pal of mine on here could tell you that I LOVE LOVE LOVE Pauline Nordin's butt bible. It has gotten me into lifting and it can be done with hand weight, dumbells, and level 3 calls for a barbell - but in all honesty you could just use your hand weights/dumbells. Here is my blog on it and also my results of doing it the first time. I am going through levels 2 and 3 again (level 1 is way to easy now...) AWESOME! I don't have a gym either. Level 1 is 25 min 2 is 35 min and 3 is 45 min!
Fabulous! (IMO!)
My post on butt bible and the workout and where to get the vids. (youtube and amazon)

http://www.myfitnesspal.com/blog/Shes1CraftyMama

GOOD LUCK! Hope you find something you love!

chooriyah

I like this bodyweight workout circuit...can be done easily at home and beginner level: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

katy_trail

http://www.youtube.com/user/ConvictConditioning

the website convict conditioning is a great resource too. it's under construction atm,
but this is the link to his you tube channel,
and he ha several books that would be incredibly interesting.
He's very enthusiastic, detailed, and motivating.

GKoz004

I don't have access to a gym, and the more I've read on MFP, the more I've begun to understand the importance of weight training in this whole journey. I want to start, but I'm not sure where. I essentially have no equipment whatsoever - not even basic weights. I looked at New Rules of Lifting for Women (I think that's what it's called?) and the results seem fantastic but it also seems like something that would optimally be done in a gym. Is there some other program or routine I can follow that doesn't require that? I'm not opposed to getting some equipment (and of course I know I will need something!) but I am on a budget and don't have a ton of space in my home either. Does anyone have any recommendations?

Thank you!

I started this:
https://payhip.com/b/Vu8s
And so far, so good! I bought 2 8lb dumbells (too heavy for some of the exercises, whoopsies!) at 5 Below for $5 a piece.
I also bought a resistance band at 5 Below and I do a total body workout from Oxygen Magazine.com or GymRa. The Yes, I Lift! workouts take about 20-25 mins ant the resistance band ones take around 15, but you can def feel both the next day

katy_trail

also, don't forget all the heavy-ish items you have around the house

back pack with books is great for weighted squats
kitty littler bag
water bottles or gallons
and so much more.
not to mention stairs

RiannonC

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mfoster1019

http://www.building-muscle101.com/dumbbell-workout-routine.html

Someone posted this website a few weeks back. I am doing this one at home with dumbbells (8 pounds right now). I bought a weight bench (just the bench, not the whole weight system) from Walmart - it was like $40-50 and I think it was Gold's Gym brand. A pamphlet came with the bench that had additional dumbbell moves, so I've added a few of those into the above workout. I just finished my 2nd week.

I didn't have the time/desire to be a part of a gym, so this is perfect since I can do it at home with minimal equipment.

ayankeefan51

I only have free weights and a kettleball at home that I use and it's working. I've recently lost 2 - 2 1/2 inches off of every body part, especially my arms which I'm very excited about. I use fitnessblender on youtube. Totally free and has hundreds of weight training videos. I also realized the importance of body weight training so I started using this bodyweight app that I just found with great exercises there too. Add me if you want. I'm new to the MFP community and always looking for me 'motivating friends'. Good Luck!

Vailara

I am doing a program called Body by You, it is a book, the female counterpart of You are Your Own Gym. It's virtually no equipment (a door or table- standards things you likely have around). I've done about 3 weeks & am really happy with it. Like you I dont have the access to a gym & limited money / space for equipment.

I also have been using this book and found it very helpful. The exercises all get harder by small increments, so you can start at a level that's right for you and progress.

One caveat: supposedly no equipment is required, but the author does have exercise using doors, and I didn't feel my doors would survive having an obese woman swinging from them (especially after I broke my pull-up bar!). I had to make modifications.

jenf235

I am so glad I checked out this post!!! I am in the same boat, not much room and not able to afford the local gyms...so this is exactly what I needed! Thanks!!!

chris10_hi

Kettle bells are an all around great tool!!! (and they dont take up much space) you can do a total body workout!

matt2442

a power rack is something id look to invest in. if you have some type of fitness equipment store around you, go in and see what kind of deal you can get. Typically, they will give you the rack, weights, barbell, and a bench or some combination of these.

Craigslist is also an option, there are always people selling weights on there.

mikey1976

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kdzi

Fit deck! Body weight exercises...also available as an app.

endlesswonderr

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