Hi Gang…
I need to get into shape. Here is my problem. I have no money to join a gym or get equipment. Basically i’m left with me , myself and a track across the street. I am 6’5" around 240 (crappy)pounds. I want to get to 220 ( better more solid ) pounds. Now I know that my gains will be limited, but I’m in horrible shape and any gains will be an improvment. Looking for help. Remember I am a beginner or rather a comebacker to the fitness world. So my stamina and strength are brutal. Please any help will be appreciated. I’m 35 and somewhat pearshaped (booo). Thank you to anyone who helps me.
How closely is the track “monitored?”
Is it a complete field and with or without goalposts?
Here’s a plan:
Get an army dufflebag from the surplus store and some thin rope to tie it real tight. Get ductape to patch any holes. Get a couple bags of sand (I think they are 55 or 75 pounds). Put in about 1 bag of sand.
Use the following exercises:
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Push throw it over a goal from about 5 yards out. Go get it, turn around and repeat. Built up reps, distance and eventually weight.
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Do the same with your back to the goal and throwing it backwards over the goal.
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Do walking lunges with it on your shoulder for distance. Switch shoulders.
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Walk with it bear hugged or in the crook of your curled arms for distance.
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Hold
thats is pretty interesting. Well the field is not monitored at all. I could do that when there is no sports being played. Thank you very much for that.
Check out CTs Running Man article for some cardio ideas.
Also, pullups on the goal post, pushups, and situps.
thanks …I will. Once again, I appreciate the help.
casper
Do a search for the following articles:
CT’s “Macgyver Workout”. It will give you some great ideas for training with little or no equipment.
“Strongman Training for Athletes” by Joe Defranco. Strongman training is extremely fun, yet brutal. It will give you a hell of workout and I would definitely recommend it in your current situation. I train for powerlifting most of the year but I also enjoy doing strongman training in the summer. I may go 4 or 5 straight weeks without ever setting foot in a weightroom during the summer.
Also, mertdawg gave some really good suggestions with his sandbag example. In addition to what he said, it is also very simple to make your own dragging sled. Get an old tire, put a flat piece of wood, metal, etc. in the inner ring of the tire to cover the bottom hole and load it with whatever you can find. Large rocks or bricks work well. Attach a rope and pull away. There are numerous sled dragging variations that can be done for both the upper and lower body.
I hope that helps. Good Luck!
Try car pushes in a slope…set the parking break a little if it gets easy.
Get something real heavy and throw it overhead. Walk with something heavy and clumsy overhead…the secret trap workout.
Sled drag or wheel barrow with a couple of kids.
The obvious…pullup for reps.
Interval runs.