Strength training work-outs without a barbell?
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bethcw1
Posts: 24 Member
I am currently working out at home and am looking for good strength training workout that doesn't involve a barbell. I can do a very modest amount of body weight exercises, but am not strong enough to really turn them into a full work-out (i.e.) 3 push-ups doesn't seem like enough!
I see SL & SS recommended here all the time, but I am not ready to invest in the barbell or squat rack or bench at the moment. Maybe in a few months when I feel a bit more confident.
I can do 30DS and can run about 3.5 km for some cardio. I have a feeling PX90 or Insanity would be too difficult at my current fitness level. (although to be honest, I don't know that much about them, other than everyone posting how killer they work-outs are!
Any suggestions for an alternate workout?
Thanks!
I see SL & SS recommended here all the time, but I am not ready to invest in the barbell or squat rack or bench at the moment. Maybe in a few months when I feel a bit more confident.
I can do 30DS and can run about 3.5 km for some cardio. I have a feeling PX90 or Insanity would be too difficult at my current fitness level. (although to be honest, I don't know that much about them, other than everyone posting how killer they work-outs are!
Any suggestions for an alternate workout?
Thanks!
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Replies
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Check out Fitness Blender on You Tube, they have strength workouts that use body weight and dumbbells.0
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There are many alternate more challenging ways to do bodyweight exercises. For example, with the push up, try it with one leg held up a few inches off the floor and increase the distance between your legs. This will engage your core muscles much more as you try to keep your balance. Lay underneath kitchen table with your head near the edge, grab table with hands and pull your torso up. One leg squats (pistol squats). Tons of stuff you can do really.0
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Check out dailyhiit.com
There are some intense workouts on there, and they use a sandbag thing, it looks like something you could put together with an old duffle bag (of course, they sell their bags on there too).
That being said, a barbell with some plates is not an expensive thing to find at garage sales, Craigslist, etc., and you can do SO MUCH with it. Might be a worthwhile investment if you're serious about working out at home and are not going to join a gym. We've had ours for 20 years and my husband still uses it. Now my son is asking to use it. :laugh:0 -
Get adjustable dumbbells and try a modified version of SS or SL. Or, get heavy resistance bands and do modified things like deadlifts, chest press, rows, etc. FitnessBlender has some really good stuff, and you might like Blogilates. It's not really super strength training (Blogilates in particular), but it will get you started, and there's lots of crazy bodyweight stuff. Also, nerdfitness.com has some good bodyweight stuff. I also read a lot on here about Convict Conditioning and You Are Your Own Gym, which, I believe, are progressive bodyweight workouts.0
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www.fitnessblender.com
This is the website I was telling you about earlier.
Also, if you wanted, you could totally do P90x. I did it several years ago and I was really out of shape when I started. It was hard but they have one person who does the "easier" exercises and I followed her and it was very doable. All you need for that is dumbells, a pull up bar that attaches to the doorway and resistance band.
I've never done Insanity but have friends who have. I think you could do it as well.0 -
bumping for later.0
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Heather - that fitnessblender site looks awesome. Want to pick a few from there to add to the 30DS? The 20 min butt/thigh/ab one looked really good! I find 30DS (Level 1 at least) doesn't give me enough of a leg work-out...0
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She posts great workout routines: http://instagram.com/censkiii#0
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So do you have access to dumbbells? You can always find alternative exercises that use dumbbells rather than barbells...i.e. doing dumbbell squats, goblet squats, etc to barbell squats or shoulder presses versus OHP.
Bodybuilding.com has a great database of exercises.
If you lack equipment, check out Convict Conditioning, Nerdfitness, and You Are Your Own Gym.
Other alternatives that would still require a small investment are TRX Suspension Training and Sandbags.0 -
Read Convict Conditioning. There are several variations of body weight exercises that can be done, starting from beginner.0
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Bump for later.0
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To add - 30DS is more cardio/endurance.
1-5 reps a set is for strength.
5-12 is for hypertrophy
13+ is endurance/cardio
I would still read Starting Strength and Stronglifts because both have good info to know in regards to strength/weight training, techniques, and progression. Plus, you'll have an idea what program you'd like when you are ready to hit the barbells0 -
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I live in the Arctics and we don't have any gyms in the area. I work out with buckets filled with wet sand of simply water. I use my foldable homtrainer, which is 33 lbs and even my own husband weighing about 128 lbs :laugh: When we do the groceries I carry the heavy bags, not because he is impolite, but because it adds to my strength training. Surely there must be something in or around the house which got some weights? For less weight like 2 lbs or something bottles filled with water?0
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bump for later.0
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Chalean Xtreme - dumbells only...Cathe Friederichs slow and heavy - dumbells only - the squats becomes a bit of an issue over70bs or so - so I don't put the dumbells on my shoulders anymore - just hold them in my hands....
And 30D shred is NOT a weight workout.....0 -
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Try BodBot app/website. They give you a fitness regiment that you can do at home with no equipment using your body as resistance. Every time I do a complete workout I am sore the next day and I can't always say the same for the days I do weightlifting at the gym.0
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If you can only do 3 push ups, very simple bodyweight exercises should provide a great workout.0
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YAYOG
Nerdfitness
a shot of adrenaline
all great body weight resources. Not a single piece of equipment needed, save for a pull up bar.0
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