black mess wrote:What I've been doing is similar to what I found in this article:
http://www.stumbleupon.com/su/1QiTKS/:n ... bodyardio/I have no idea if that's a good plan but it seemed simple enough.
I'm gonna read on that convict conditioning though, thanks for the tip.
I've been training at home for a little while now and my basic training these days consists of doing one pull, one push, one core and one lower body exercise. If it's a good day and I have time, I may double some or all of them up.
BUY A PULLUP BAR.Seriously. Buy a pullup bar. It's the best $25 I ever spent for my fitness and I use it every single day.
WOSS sells a cheap suspension trainer on Amazon that's pretty great. I use it slung over my pullup bar to do inverted rows, but there's a lot of other stuff you can do with it.
So, here are what a few of my recent workouts looked like:
Weighted pullups-5*4*4*4*4
weighted dips-6*6*6*6*6
Hanging knee raises-10*10*10*10*10
One legged squats-5*5*5*5*5
I weighted my dips and squats with backpacks full of books. I did dips between two chairs. I also use backpacks full of books on my chest for weighted rows or weighted situps. If you can't quite do dips yet, you could set it in your lap and do seated dips. You can also put them on your back for weighted pushups.
Last Friday:
Pullups-8*5(w/16. lbs)*3(w/26 lbs.)*1(w/40 lbs.)*5
Pushups-30*20(w/feet elevated 18")*10(w/feet elevated 36")*5(Pike pushups with feet elevated 36")*25
I skipped core and lower body because I was on a time crunch and my hamstrings were on fire still from doing split squats with two 25 lb. dumbbells on Wednesday.
I've been getting results I'm happy with and I've been feeling much better. So don't let the lack of gym membership stop you. I was going to the gym and prefer at home stuff.
With all that being said, I have been reconsidering the gym so as to incorporate at least the deadlift and squat into my training.
Also,
if Vidret contradicts any of this, listen to him. I'm just a guy who has been training for less than a year that found himself physically wrecked at 35 due to a mostly lifelong lack of fitness.
Youtube can provide examples of any of the movements I described. rosstraining.com, alkavadlo.com, and beastskills.com are all fantastic online resources for calisthenics. I said it earlier, but You Are Your Own Gym by Mark Lauren is a resource and can be purchased on Amazon for less than $15. And whether you go to the gym or not,
BUY A PULLUP BAR. Put in in a doorway in your hall. Use it often.
