Here’s a solid list of things you can do without a gym:
- Car pushes
- natural stone lifts
- dips on chairs
- odd object lifts
- hill sprints
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Would you say it’d be impossible or just very hard for out of shape people to do? By impossible, I mean like a bunch of pull-ups that someone just physically would not be strong enough to do, by very hard I mean like a lot of squats or jumps or something that just gets you out of breath?
I’m not planning on getting it; I have a gym. Just a fan of Brian and curious as to how he’d approach it.
I bought some stout eye hooks and carabiners to put on wall and ceiling to attach bands to.
Works so far.
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Probably somewhere in the middle. For the most part, the workouts are self regulated by how hard an individual can push - that said, some of them probably wouldn’t be doable by new trainees or folks in very bad shape unless they have the mental fortitude of Professor X.
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Yer that was it, @Lonnie123 how are things these days ?
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As you all know, due to coronavirus the gyms are closed. I have set up a home gym with a speed bag and two dumbbells. I wanted some advice on how should I train, what split should I use and how much boxing practice I can incorporate each day without overtraining?
I walk 1.5 miles a day.
I lift 30 min, two times a day for 6 days a week.
I box for 15 min, two times a day for 6 days a week.
I am training each body part separately on each day.
Also, some nutrition advice on how to cut would be great.
I weigh 228 lbs at 26% bf.
Out of interest, what do you eat to retain that type of body mass? As, and I don’t mean to offend, you sound clinically obese.
Ha. Going well although I did crush my finger tip in another act of gym stupidity. Lost the nail but it is mostly back to normal Now.
I check t nation every now and then still but my time to post has dwindled every time something new comes into my life ( 2 kids now, who aren’t going to school any more so I’m on the hook for entertainment all day!)
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I started tinkering with some simple rigging for bands an clamps, so if it’s of any use to anybody, here’s pics and brief description. It just a regular beam, some simple C-clamps from home depot, and bands from Walmart.
Surgical tube and clamps close together:
Surgical tube and clamps far apart:
Clamps through band, clamps close together:
Far apart:
With broom handle:
Band through clamps:
Stowing it.
They’re pretty versatile for hitting lots of upper body push and pull angles. I stay on the side the pics were taken on in case anything works loose, but those can be cranked on pretty good.
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Good to hear you are doing ok. I know exactly what you mean about being busy with kids. Right now things are even harder, normal routine is gone and kids at home is stressful as times. Look after yourself mate and stay strong.
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Just make sure too aim it away from your face 
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too funny
So you may know that it wasn’t all for naught, I did consider your experience in choosing the working position and placements of those configurations.
Then my kid promptly grabbed the stick, yanked as hard as he could and let go, snapping it up into the ceiling and barely missing the light bulb!
There is no way around it. This is going to hurt.
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I think y’all need to try this workout. And yes, we’ll need video for this one!
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Get one of those cheap door frame pull up bars. Fill a back pack with bricks/books and do weighted pullups/chinups/pushups/lunges/squats. You can do a lot with resistance bands as well. If you don’t have money to buy equipment get creative. This definitely sucks and is not optimal or as fun as lifting in a decked out gym but you can set new goals to achieve by the end of this. My goal is to hit 40 bw pullups in a row by the end of this.
“Murphy” comes to mind, or a Half-Murph for those who need adjustment time. Named Murphy by CrossFit, in memory of the Navy SEAL who popularized the workout, a Murphy is:
Run one mile
100 pullups
200 pushups
300 air squats
Run one mile.
People often do the three calisthenics in 20 rounds of 5 pullups, 10 pushups, 15 air squats. Those in fantastic shape wear a weighted vest or backpack; CrossFit competitions have men wear 20 pounds and women wear 14.
A Half-Murph is exactly half the above workout and is a great way to start. I added 15 v-ups after the air squats to get some direct ab work.
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Yeah Murph is a classic.
Am doing my own bastardised 1/2 murph every 3rd workout. …Was actually thinking to suggest a competition/challenge for biggest improvement here
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That’s frequent! How often do you end up doing it? What’s your version?
Do it!! I haven’t ran in months, so my initial time will be right terrible, but spurring motivation and improvement is the point.
Good suggestion. Murph is absolutely horrendous.
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It really isn’t that bad- I did it a couple of times but had to sub pull-ups for handstand push-ups. Took me a little more than 45 the last time I tried it, which is honestly pretty slow