HELP! Strength training. No equipment?

oceanheart_magicsoul
oceanheart_magicsoul Posts: 20 Member
in Fitness and Exercise
So far the only exercise I do is, every other day I alternate jog and speed walk on my treadmill for 30 minutes. The other days I don't do that I am walking my dog for 60 minutes around my neighborhood. I really want to start doing strength training as well after my walks with my dog. Although I have NO equipment other then my treadmill that can incline. I would really like to know some good strength training routines I can do that requires 0 equipment, and rather uses things around the house.

I also live in a two story house, so I suppose stairs can be used in exercise.

Replies

  • BigGuy47
    BigGuy47 Posts: 1,768 Member
    Bodyweight routines. Planks, push ups, lunges, etc.

    http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
  • iqbalkaurthin
    iqbalkaurthin Posts: 19 Member
    Try Jillian Michales Banish Fat Boost Metabolism DVD. It uses no equipment and its one kick-*kitten* work out for all sets of muscles
  • Siniharmaa
    Siniharmaa Posts: 6 Member
    Yep, go for bodyweight routines like BigGuy47 suggested. And there are also (bodyweight) workout DVDs that use no equipment (well, unless you count the DVD as being equipment :laugh: ). Kelly Coffey-Meyer's Body Training is one example and I hear she's planning to make another bodyweight routine this year...
  • kellyjaymac
    kellyjaymac Posts: 1
    fill two 500ml coke bottles or similar and use as small weights, also squats, planks, press ups on knees if can not manage on feet, skipping with out the rope.
  • thebigcb
    thebigcb Posts: 2,210 Member
    get a set of cheap dumbbells

    You can do everything with that. The list is endless
  • notthatthis
    notthatthis Posts: 218
    http://www.youtube.com/watch?v=OIIuvdW6IXE

    Equipment is everywhere. Just one video to prove the point.

    Also check out evilcyber.com for home workouts with simple everyday household items.
  • jimmie65
    jimmie65 Posts: 655 Member
    Bodyweight routines. Planks, push ups, lunges, etc.

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

    ^This^
    No need to get equipment right now. Bodyweight exercises are great.
  • Green_eyed_beauty
    Green_eyed_beauty Posts: 101 Member
    I was just going to ask this question myself - Looks like some good advise already. :)
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    do you have a playground near by??

    http://www.nerdfitness.com/blog/2012/04/12/playground-workout/
  • beskimoosh
    beskimoosh Posts: 375 Member
    I use the Gorilla Workout app at the moment, it's all body weight based so you don't need any equipment, it's 20 days of it and I'd recommend it as a start :smile:
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Leg exercises: Squats, Lunges
    Push Movements: Pushups, Dips
    Pull Movements: Inverted Rows, Pullups

    There are countless variants for all of these.
  • farsteve
    farsteve Posts: 157 Member
    The net nanny is blocking me here at work but google "Death by Body Weight"

    I think this may be the link but I can't promise

    www.t-nation.com/.../sports_body.../death_by_bodyweight -
  • Samanthalynn724
    Samanthalynn724 Posts: 3
    Get yourself a set of dumbbells, and if that's not really possible, use canned food while you do your squats or lunges! :) It may look silly but I've found it harder and you can see the results.
  • jkleman79
    jkleman79 Posts: 706 Member
    This was kind of heavier than what you are looking for but equipment really is everywhere. If it weighs something USE IT! I bought some sand bags from the store that are used for weight in a truck in the winter. Yup carry those around for awhile and let me know how it works.
  • Hellbent_Heidi
    Hellbent_Heidi Posts: 3,669 Member
    Agree with the body weight exercises (push ups, squats, lunges, etc...), and buy a set of dumbells.

    If you can't do that...recycle gallon milk cartons and fill them with water to use for weights.
  • FitGuyWillDoIt
    FitGuyWillDoIt Posts: 111 Member
    Body weight workouts are great. I would also recommend getting a pullup bar. They usually run $20 - $30 and are well worth it. If you do get one, consider getting straps to do things like hanging leg raises and other core exercises. I think I paid $12 - $15 for mine.

    Also, you can use a chair to do tricep dips or put two together and dip between them. I would recommend non-cushioned chairs. Speaking of chairs, be a chair. Lean against a wall and slide down into a chair position. Hold it as long as you can. If you're bored then extend one leg and hold. Feel the burn :smile:
  • tolygal
    tolygal Posts: 602 Member
    Check out You Are Your Own Gym from your local library - it's got all kinds of challenging body weight strength training ideas you can do.
  • waldo56
    waldo56 Posts: 1,861 Member
    Practically anything you could need or want to know about bodyweight strength training can be found or linked to from this page:

    http://www.reddit.com/r/bodyweightfitness/wiki/faq
  • Admiral_Derp
    Admiral_Derp Posts: 866 Member
    http://www.youtube.com/user/ConvictConditioning

    http://www.livestrong.com/article/39853-making-own-workout-equipment/

    You can also make weights using bundles of old newspaper and duct tape. Sometimes newspaper offices (at least the small ones where I live) will give away bundles of older editions.
  • rybo
    rybo Posts: 5,424 Member
    nerdfitness.com
    you are your own gym
    Global body weight training
    unique body weight exercises
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    If I had no strength training equipment, and didn't hate WalMart :wink: I'd spend $35 on something like this: http://www.walmart.com/ip/21672511?wmlspartner=wlpa&adid=22222222227000000000&wl0=&wl1=g&wl2=&wl3=21486607510&wl4=&wl5=pla&veh=sem
  • PrincessNikkiBoo
    PrincessNikkiBoo Posts: 330 Member
    Save for later
  • ryblueeyes
    ryblueeyes Posts: 257 Member
    I'm curious about this too
  • EndCat
    EndCat Posts: 3 Member
    If you want Bodyweight Strength Training that requires limited equipment, I would recommend Convict Conditioning.
    Each exercise starts out at a very easy level and then gets progressively harder.

    For example
    Push-Up Step 1: Do Push-Ups against a Wall
    Push-Up Step 2: Do Push-Ups off of the kitchen countertop or bathroom sink or whatever else you have around your house.
    It isn't until Step 5 of the Push-Up progression that you're doing a regulation push-up.

    There are similar progressions for several different common exercises.

    There is a YouTube Channel called ConvictConditioning's Channel. You can see video demonstrations of the steps of each exercise progression.

    The book is available on Amazon and tells you how many sets and reps you should do before you move onto a tougher step.
  • evanesco
    evanesco Posts: 52
    Look into Mark Lauren's You Are Your Own Gym. There's a book and an app. It's great for those of us who can't get to the gym.
  • blobby10
    blobby10 Posts: 357 Member
    You don't need much equipment!

    Google "44 best bodyweight exercises" - its a youtube video of a US Marine and he is amazing!!
  • waldo56
    waldo56 Posts: 1,861 Member
    If you want Bodyweight Strength Training that requires limited equipment, I would recommend Convict Conditioning.
    Each exercise starts out at a very easy level and then gets progressively harder.

    For example
    Push-Up Step 1: Do Push-Ups against a Wall
    Push-Up Step 2: Do Push-Ups off of the kitchen countertop or bathroom sink or whatever else you have around your house.
    It isn't until Step 5 of the Push-Up progression that you're doing a regulation push-up.

    There are similar progressions for several different common exercises.

    There is a YouTube Channel called ConvictConditioning's Channel. You can see video demonstrations of the steps of each exercise progression.

    The book is available on Amazon and tells you how many sets and reps you should do before you move onto a tougher step.

    Convict conditioning is good for very basic levels but its progressions leave a lot to be desired and programming is terrible.

    - Hanging leg raises are all things considered extremely easy, beginner level stuff.

    - His one arm pushup form is wrong, step 9 can't lead to step 10. The master step form is technically possible, but you need to work up to it with leg apart one arm pushups else you'll never learn to deal with the twist.

    - Bridging for reps is kinda silly.

    - Pistol squats are an usually complex exercise to get for how easy they are due to the huge differences between weaknesses. You can be weak at balance, mobility, pressing leg strength, holding the other leg up, a totally different approach is needed for each, it is very much not a one progression fits all exercise. Close squats are a dumb and pointless exercise.

    - People who spend a lot of time doing CC tend to grossly underestimate the difficulty of a one arm chinup and start training for it WAY before they are ready.

    - Noone has ever been recorded doing a one arm handstand pushup. The usual progression past handstand pushups is either to elevate the hands to increase ROM or to start handstand pressing (gymnastics/yoga move). One arm handstand pushups are just silly, it is a theoretical exercise.

    You can do every excercise each workout session 3x a week, and there is no need to rep out so high before progressing. His "banking strength" concept is idiotic, sounds good on paper but where is it used in the world of professional S&C? It isn't.
  • EndCat
    EndCat Posts: 3 Member
    Convict conditioning is good for very basic levels

    I think this is the key thing for the Original Poster.

    She says she wants to start a strength training program.

    I think at the lower steps that Convict Conditioning is a great starting point for strength training using your own bodyweight with limited equipment. The early steps are not out of reach of most people and they're not going to get discouraged and quit. They're going to build confidence in themselves and their physical fitness abilities.

    Whether somebody stays with it to the master steps is a different question/discussion. My answer was simply geared toward somebody who is starting out.

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