Home Strength Workout (No gym/weights)

btdublin
btdublin Posts: 250 Member
edited November 2024 in Fitness and Exercise
Hey all.

I need help from some pros out there. I currently have no access to a gym (no money and saving for a wedding + fiancé just lost her job). My diet is working well and I have been losing a consistent 1kg a week since 1st Jan. I have been running 2-3 times a week and doing 50% of the P90X workouts (strength training workouts and plyo/kenpo) but really missing having a gym and being able to lift heavy - that being the only way I can keep up the pace of the weight loss and start putting on lean muscle to look the way I want to look.

So I am asking, who can help me out with tailoring a home workout which will work the muscles like a straightforward lifting regime would (i.e. deadlifts; bench press; pull ups and squats.). To make this extra challenging, I only have the following equipment:

- Resistance bands (not even proper fitness ones, they are securing bands from my car!)
- Spare tyre (no not from my waist - I have a spare tyre sitting in the house from my car - it's pretty heavy, from an Range Rover - perhaps 20kg?)
- My own body weight (currently 97kg)
- 30m car park outside my house (for sprints?)

Now own body weight will only get me so far (and P90X is working that effectively) but I want to substitute something for heavy lifting I would do with bars/bells in the gym. Bands can work for some moves but are no substitute to heavy weights.

Perhaps some sort of HIIT with sprints and then lifting. Perhaps some sort of press with the tyre or compound move. Certainly can do squats while lifting it, wasnt sure about deadlifts.

Thoughts and plans appreciated!

Replies

  • lisao62
    lisao62 Posts: 80 Member
    bump
  • btdublin
    btdublin Posts: 250 Member
    Further to this, in terms of my training regime, I do runs and P90X in the evening. However, looking for something I could do in the morning before work. Would normally only be able to do this in the gym (can't do P90X while missus is still sleeping) but looking for an idea I can do just outside my house, perhaps with a sprint HIIT workout.

    Would continue the P90X in the evenings, which in all honestly does alot of isolation work on muscle groups(bi/triceps etc). I want some ideas for big muscle groups / compound moves that I can do in addition to P90X and cardio.

    Cheers!
  • Ladyiianae
    Ladyiianae Posts: 271 Member
    I would also like to hear some ideas myself for at home work when gym is not an option so bumping again

    Jen
  • tuskegee4
    tuskegee4 Posts: 110 Member
    I do bodyrock.tv exercises in morning 4-12 minutes long or try youasamachine.com. I have bands also, bodyelastic brand from Amzazon ($45) and they came with dvds. Of course, youtube and google will give you great suggestions too.
  • jarrettd
    jarrettd Posts: 872 Member
    I saw a reference earlier for a similar question. They suggested youareyourowngym.com. I haven't looked at it myself, but it sounds promising.
  • dcyr009
    dcyr009 Posts: 93
    Purchase workout tapes. They're not expensive. Some of the good ones are like having a personal trainer. I like Leslie Samsone - she is low impact. There are others that are highly motivated.
  • EddieG77
    EddieG77 Posts: 185 Member
    I am always looking for things around the house to lift that is heavy.....sand is cheap and you can fill up containers....piping is cheap and you can make a T-handle to add some weights to it like a kettlebell. The tire, I would be careful indoors as it could get away from you. I just went to a local beer store and asked if they had any old beer kegs laying around that were damaged.....got a 1/4keg one and plan on filling it with sand. Look on YouTube for DIY equipment....the possibilities are endless if you get creative!!

    Look around at yard sales or ask friends if they have weights laying around that they no longer want....some just want them out of their way and will give them to you!!

    Best of luck to you!!
  • TonyL68
    TonyL68 Posts: 133 Member
    The bit about people wanting to get rid of weights cheap is spot on. I picked up a bench, bar and weights dirt cheap once because the guy selling it was moving and didn't want to be bothered. Some people will give it away just so they don't have to move it. Check Craigslist for your area and see what you come up with.
  • Fay84Vegan
    Fay84Vegan Posts: 225 Member
    I would definately recommend Plyometric exercises 'Jumping Squats and Jumping lunges' are really difficult but effective plus you don't need equipment

    This video gives other great ideas without equipment that you could do in the car park near you


    http://www.youtube.com/watch?v=yxkQfPhwZt0&feature=related

    :smile:

    Hope that helps
  • Squidgeypaws007
    Squidgeypaws007 Posts: 1,012 Member
    I don't know how well this will answer your question, but I found this site through MFP and it seems pretty good. This is a routine I've been using (and it kills me since I have NO upper body strength!)

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

    I'm using 2 x 4pint milk bottles filled with water as weights atm, but that can obviously be modified for filled with sand/paint cans etc!

    Got that workout from here:

    http://nerdfitness.com/blog/top-posts/

    Hope that's helpful :)
  • btdublin
    btdublin Posts: 250 Member
    Yes thanks all. For the record, have videos etc, I am doing P90X. Also have insanity etc.

    But i am looking for something that replicates more heavy lifting. Own body weight only gets you so far.

    I guess what I am looking for is a straightforward 20-30 minute workout programme (not a video!) which incorporates deadlifts, squats etc with maybe some HIIT spriniting etc.
  • btdublin
    btdublin Posts: 250 Member
    I don't know how well this will answer your question, but I found this site through MFP and it seems pretty good. This is a routine I've been using (and it kills me since I have NO upper body strength!)

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

    I'm using 2 x 4pint milk bottles filled with water as weights atm, but that can obviously be modified for filled with sand/paint cans etc!

    Got that workout from here:

    http://nerdfitness.com/blog/top-posts/

    Hope that's helpful :)

    Thanks Squidgey - Love NerdFitness. This isn't a bad start. I might just heft my tire onto my shoulders for the squats / lunges!
    Gallon milk jug is not worth the effort though!
  • btdublin
    btdublin Posts: 250 Member
    Ok, having taken my own time to put together a workout with some ideals from Nerd and others

    ( http://nerdfitness.com/blog/2009/06/30/tabata-part-2-ultimate-exercises-in-only-4-minutes/ and http://nerdfitness.com/blog/2009/09/11/how-to-exercise-every-muscle-in-your-body-in-15-minutes/ )

    What do you think of this:

    *WARM UP*
    - 20 push ups
    - 20 star jumps
    - 20 squats
    - 20 lunges (10 each leg)
    Repeat.

    *OUTSIDE*
    - Jog to the end of my road - 600m
    - Stair Sprints (there is a gradual stair incline here, prob 14 steps - more a hill really)
    Walk back down, sprint up x 5 (or maybe 10)
    - Pull ups / Inverted Rows (on some street furniture here!)
    - Tricep dips (there is a bench)
    - Leg-raised Press Ups
    - Sprint Drills back home (sprint 50m, walk 25m x 8)

    *BACK HOME*
    - Squats (with spare wheel) or Squat Thrusters (wheel pressed over head at top of squat)
    - Bent-over row (with spare wheel)
    - Lunges (with spare wheel)
    - Deadlift and press (above head with wheel - will have to see how possible this is in good form)
    - One-arm bicep curl (with wheel) to exhaustion - subject to possible 1 hand grip.

    *WARM DOWN*
    - 20 push ups
    - 40 star jumps
    Repeat.

    Should take me 30 minutes - maybe 40 but i'd try to keep it down. This will be first thing in the morning!
    What do you think?
  • Squidgeypaws007
    Squidgeypaws007 Posts: 1,012 Member
    I don't know how well this will answer your question, but I found this site through MFP and it seems pretty good. This is a routine I've been using (and it kills me since I have NO upper body strength!)

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

    I'm using 2 x 4pint milk bottles filled with water as weights atm, but that can obviously be modified for filled with sand/paint cans etc!

    Got that workout from here:

    http://nerdfitness.com/blog/top-posts/

    Hope that's helpful :)

    Thanks Squidgey - Love NerdFitness. This isn't a bad start. I might just heft my tire onto my shoulders for the squats / lunges!
    Gallon milk jug is not worth the effort though!


    Hehe, nps - it's a great site with some really nice resources :) ^^and that is a great idea, sadly I don't think I'd even be able to lift that tyre at the moment, so puny milk carton for me :-D

    Your work out sounds really good, nice a thorough and well balanced so that you're not going to be overworking certain muscles. I really like the outside section, that's something a lot of the strength workouts don't incorporate and there is some nice interval training in there too! If you can do it without overexertion it sounds like an amazing workout with no money needed! If you don't mind I'll be working towards being able to do that myself :-D
  • btdublin
    btdublin Posts: 250 Member
    Thanks Squidge. Go for it! Wish I could stick with something like this though. I find it so hard to motivate myself to get out and do it every day (especially first thing in the morning b4 work!). I will do it tomorrow and let you know how it goes!

    BTW, what sec school do you teach at in Brighton? I am originally from W Sussex.
  • brigg9
    brigg9 Posts: 104 Member
    Here's something else you can throw in the mix if you want to (or are able to) - Get your fiance to sit the drivers seat of your car, throw it in neutral, and go to town pushing and pulling (pull with chains or rope). No joke. Keep your abs tight to protect your core, and it'll be one hell of a workout. :happy:
  • antlergirl
    antlergirl Posts: 55 Member
    Here's something else you can throw in the mix if you want to (or are able to) - Get your fiance to sit the drivers seat of your car, throw it in neutral, and go to town pushing and pulling (pull with chains or rope). No joke. Keep your abs tight to protect your core, and it'll be one hell of a workout. :happy:

    I hope his fiancee is a patient, patient woman.
  • Squidgeypaws007
    Squidgeypaws007 Posts: 1,012 Member
    Yeah, motivation has been a big problem for me and I usually just give up after a week or so, but this time it just seems different :) I think I'm getting a bit addicted to the endorphin rush from exercise....omg, I'm a junkie -.- lol

    Ah cool! Where about in W.Sussex you from? I actually taught in Barnham for a while, but I don't work there any more :) Decided to go primary instead, so doing the whole job search thing now -.-

    Yeah, keep me posted, would love to know how much of a killer that routine is :-D
  • antlergirl
    antlergirl Posts: 55 Member
    Haha imagine if someone got out of their car to help you push!
  • btdublin
    btdublin Posts: 250 Member
    Family in Pulborough now but I grew up closer to Surrey border.
    Lovely part of the world, I miss it.
  • btdublin
    btdublin Posts: 250 Member
    Haha imagine if someone got out of their car to help you push!

    Ha fortunately I will not be lifting the spare tyre in public view, just in the car park outside our apartment!
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