Hey,
I know this is less than ideal. I have been working out a bit over a year properly with Chad Waterbury’s programs. I have just moved across the country and until I get a job I am gymless. I have been running and doing pushups but I don’t have any real workout plan.
I would love some advice about how to get a real workout without weights.
Thanks
The principles are the same. Base your workout around a squat, a press and a pull. Progressively increase the resistance and volume.
Squats can progress from simple body weight squats to one legged pistols to weighted pistols. Lots of lunge and split squat variations are available.
Presses start with push ups and progress to handstand push ups to plyometric push ups, etc.
Pulls can be inverted rows, chin ups, 2 arm to 1 arm, etc.
There are a host of ab and lower back exercises you can do of varying degrees of difficulty.
Stu
http://www.trainforstrength.com/workout1.shtml
That should cover you until you get some weights.
Lovingly stolen from TFS
Workout #1
UPPER BODY: 20-30 SECONDS REST BETWEEN SETS
REGULAR PUSH-UPS: Pyramid up to 12 and back to 1.
Pyramiding means you do 1 pushup, stand up, rest for 20-30 seconds then drop back down and do 2 pushups, etc. Keep the rest times consistent and work your way to 12 reps. Take a 1-minute break, then work your way back down from the top.
TRICEPS/DIAMOND PUSH-UPS: Until failure.
Diamond pushups are done with your hands touching directly underneath your sternum. Turning your fingers “out” while keeping your thumbs touching (it’ll look like you’re making a W with your hands) will ensure that your arms will stay close to your torso during the exercise. Do as many as you can for one set.
PULL-UPS*:
REGULAR GRIP: Pyramid to 2 and back to 1.
NARROW GRIP: Pyramid to 2 and back to 1.
WIDE GRIP: Pyramid to 2 and back to 1.
*At this point in the video I show several different grips as well as working them, in a Pyramid, from 2 to 1. Follow along if you are able. For reference: Pull-Ups are done with the hands facing away and Chin-Ups are done with the hands facing you.
DIPS:
4 sets of 8-10
If you are doing this routine at home you can do dips off the end of a chair, couch, or anything that will safely support your weight.
LOWER BODY: 20-30 SECONDS REST BETWEEN SETS
SHOOTFIGHTING/HINDU SQUATS: 4 sets of 25
BOOT-STRAPPERS*: 4 sets of 25
*These are on the Exercises page!
In the video, I alternate one set of Shootfighters and one set of Bootstrappers. You can do them this way or do all 4 sets of the same exercise back to back.
LUNGES: 4 sets of 20
AB WORK: 10-SECONDS REST PERIOD BETWEEN EXERCISES
CRUNCHES: 20
Lie flat on your back with your feet tucked in approximately 8-10 inches from your butt. Imagine pulling your bottom rib directly to your hip.
SIDE CRUNCHES: 20
From the original crunch position just roll your knees to one side while keeping your shoulder blades flat on the ground. Using your abs pull your shoulder blades evenly off the ground for each rep.
SIT AND TUCKS: 10
Check out the Sitting V-Up in the Exercises section and start in position 1. Bending your legs, tuck your knees into your chest then extend them back to position 1.
SIT AND TUCKS EACH CHEEK: 10
Tilt your body and balance on one butt cheek then continue the motion.
V-UPS: 10
If you went to the Exercises page, you already know how to do this.
FLUTTER KICKS: 25
Lie flat on your back and place your hands underneath your butt. Press the small of your back into the ground and raise your feet 6 inches. The first motion is one leg swinging up until your foot is almost over your crotch then, as it descends, the other leg is on the way up.
6-INCH CRUNCHES: 10
Lie flat on your back and place your hands underneath your butt. Press the small of your back into the ground and raise your feet 6 inches. Keeping your chin tucked to your chest, pull your bottom rib to your hip and relax for each rep but don’t put your feet down until you’re finished.
Thanks a lot dude, I will give this a try today.
What about the posterior delts?
I’m currently only training in the park using the pull-up and dip bars there. I’m getting a good whole body workout, except for the rear delts. Push-ups and Co. mainly work the anterior and medial delts. Any suggestions on how to train the posterior delts?