Exercise! - Strength training at home.. with no equipment
10-03-2010, 12:12 AM
So I'm going to try and come up with a strength training routine. I don't have access to a gym, so will be doing it at home. I don't have anything other than a set of 3lb weights and a set of 5 lb wegiths. So far my plan is to:
~Do the 100 pushup challenge
~Do the 200 situp challenge
~Do the 200 squat challenge
~Holy Cow planks (I have to do some research on these.. no idea if I can do them or not)
~Tricep kickbacks (no clue how many to do)
~Bicep curls (no clue how many of these to do either)
What else should I do? Does any of this sound good? I'll be doign these on M, W, F. I really want to try and keep toning up and building muscle while I'm losing, but am pretty much a newbie to exercise and am clueless what constitutes a GOOD weight training exercise program.
10-03-2010, 06:05 AM
Check out this link to Crossfit's body weight workouts
3 & 5lb for a beginner might be challenging, but not for long (if you can do the push up challenge for say, a few days, 3/5lb is nothing, my 4 month old is 20lbs! He's a little chunky though, LOL). That doesn't matter though cause there is a ton of resistance that can be done with body weight
10-03-2010, 07:03 AM
How about a DVD?
I've been using The Trainer's Edge: Integrated Strength Training (http://www.amazon.com/Trainers-Edge-Integrated-Strength-Training/dp/B000GNOH6Y/ref=sr_1_13?s=dvd&ie=UTF8&qid=1286099785&sr=1-13). You can watch it instantly if you have a Netflix account. I wouldn't rate it a 5 Star workout, but it definitely makes my muscles hurt!
There are also free ones available at exercisetv.tv (http://www.exercisetv.tv/workout-videos/strength-training/?videotype=free-full-length). I think I'm going to give some of those a try this week.
I've also heard recommendations for Kelly Coffey, Jari Love, and Biggest Loser Power Sculpt.
10-03-2010, 09:36 AM
Jillian Michaels 30 Day Shred uses 3 or 5lbs weights (depending on each person). Its a good video, yesterday was my first day, i'm sore!
10-03-2010, 10:32 AM
try to find items around the house to use in training. i use a box with phone books in it as a step sometimes. for a higher step i use a sturdy chair or my bed- about 19in high.
put a heavy backpack on. or if you have an infant put them in a carrier on you. try different items- liq. laundry det, 5 gal water jug, or just anything random in your house.
also experiment with different heights/speeds when you do the exercises. you can see an example of this in cathe friedrich's w/o. such as 'low ends' when you do a lower plie/lunge/squat and only slightly go up instead of all the way up. try looking at her Legs and Glutes w/o. this will also give alot of ideas you can try, or any of her w/o. you can watch clips on her website or on utube. if you decide to get some of her w/o, the down loads are very affordable. 3, 8, or 15 bucks each depending on what kind of w/o u want.
also about.com has a good chart of different moves beginner,inter, advanced. i have the one for lower body, i think theres one for upper body too.
just try to mix it up so your body's not too used to the moves.
10-03-2010, 10:55 AM
Thanks so much everyone!!!!! I'm going to check all these out. :)
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