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

auteurfille22
auteurfille22 Posts: 251 Member
in Fitness and Exercise
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!
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Replies

  • Zazoufit2014
    Zazoufit2014 Posts: 34 Member
    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
    contingencyplan Posts: 3,639 Member
    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
    time4changexx Posts: 103 Member
    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
    bookworm_847 Posts: 1,903 Member
    bump for later
  • debrag12
    debrag12 Posts: 1,071 Member
    sounds interesting
  • medic2038
    medic2038 Posts: 434 Member
    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
    Tanja_CHH Posts: 216 Member
    http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
  • sarahh87
    sarahh87 Posts: 25 Member
    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
    brower47 Posts: 16,356 Member
    Kettle bells and the myriad of workouts you can find on youtube.
  • BigGuy47
    BigGuy47 Posts: 1,768 Member
    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
    kcthatsme Posts: 5,136 Member
    bump
  • LittleMiss_WillLoseIt
    LittleMiss_WillLoseIt Posts: 1,373 Member
    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
    LesaLu4 Posts: 83
    Bump
  • maureendonahue
    maureendonahue Posts: 468 Member
    bump for later
  • m_wilh
    m_wilh Posts: 362 Member
    BUMP
  • Shes1CraftyMama
    Shes1CraftyMama Posts: 152 Member
    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
    chooriyah Posts: 469 Member
    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
    katy_trail Posts: 1,992 Member
    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
    GKoz004 Posts: 87
    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
    katy_trail Posts: 1,992 Member
    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
    RiannonC Posts: 145 Member
    bump
  • mfoster1019
    mfoster1019 Posts: 152 Member
    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
    ayankeefan51 Posts: 135 Member
    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
    Vailara Posts: 2,473 Member
    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
    jenf235 Posts: 157 Member
    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
    chris10_hi Posts: 33 Member
    Kettle bells are an all around great tool!!! (and they dont take up much space) you can do a total body workout!
  • matt2442
    matt2442 Posts: 1,259 Member
    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
    mikey1976 Posts: 1,005 Member
    bump for later
  • kdzi
    kdzi Posts: 78 Member
    Fit deck! Body weight exercises...also available as an app.
  • endlesswonderr
    endlesswonderr Posts: 91 Member
    bump for later~

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