Strength training programs for newbie without much equipment

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Replies

  • pollytc
    pollytc Posts: 2
    I would suggest Kelly Coffey Meyers Body Training DVD. She has several DVDs, and is the creator of the 30 Minutes to Fitness DVDs. Her DVDs always has 2,separate 30 minute workouts and several pre-mixes or bonuses.

    Also, if you were to ever buy any of her other workouts, she uses minimal equipment. She's one of my favorite instructors!
  • Kargicq
    Kargicq Posts: 72 Member
    Just another vote for "You Are Your Own Gym." I use the DVD set rather than the book or the app. The DVDs require no equipment at all, and take 30 minutes including warm-up and cool-down. I find Mark Lauren to be just right in terms of no-nonsense advice and motivation: encouragement rather than shouting!

    Oh, and you have the option to turn off the music. It's a little thing, but a nice touch.
  • ratchet2
    ratchet2 Posts: 87 Member
    For your core:

    plank (side, front, and back)
    crunches
    locust pose
    push ups
    leg lifts

    with weights
    lunges
    squats
    military press
    bicep curls
    deltoid lateral raises
    heel raises
    flys (standing, bent over, laying on back)
    front raises
    triceps extensions

    Please don't forget to stretch when finished
  • hmaddpear
    hmaddpear Posts: 610 Member
    Yet another vote here for Mark Lauren, but I'm going to mention his "Body By You" book instead of "You Are Your Own Gym" - it's tailored towards women, so concentrates on core and upper body (where we women tend to be weaker) - some great exercise routines in there and they are progressive. The escalation is slightly gentler than YAYOG as well, given that, in (very) general, women are not as strong as men or gain strength as quickly.

    nerdfitness.com is also an awesome resource.

    Good luck!
  • marye2021
    marye2021 Posts: 225 Member
    If you are looking for something that is already in calendar form then go to pinterest and search full body workout calendar or strength training calendar and a lot of results will pop up.

    Or use the suggestions that people have given you and make your own! You know your body best and what it is capable of so tweak one to fit you.
  • ladyzakis
    ladyzakis Posts: 14 Member
    Bump
  • ValGogo
    ValGogo Posts: 2,168 Member
    You can do a lot with two 6.6lb dumbbells. Go to fitnessblender.com. I keep pushing that site becasue it encompasses everything you need from body weight workout, to dumbbell, to cardio, to yoga, to everything.

    push ups rock. do them on your knees if you have to.
  • MrsLannister
    MrsLannister Posts: 347 Member
    Upthread, I mentioned that I had ordered DDP Yoga, but hadn't received it. I finally received it and just did the introductory workout. It uses dynamic resistance to offer both strength training and cardio. I burned 328 calories in 35 minutes (per my HRM), no equipment required. I am total newbie to any kind of exercise. I wasn't sure I would be able to do all the poses, but I managed them all without much trouble. My only problem was that my feet hurt, but that's because I have high arches and plantar fasciitis, so anything requiring I be on my feet will hurt.

    I got the complete set of DVDs and I think it was around $85. I also spent $20 on an exercise mat, but I might ditch it. It's 5/8" thick and I think it is actually exacerbating my plantar fasciitis.

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