ravadongon
11-04-2004, 12:28 AM
The Resourceful Home Workout
By RAVADONGON
Introduction
Here’s a workout for those who can’t afford to go to a gym at times due to various reasons. By NO MEANS do this if you already go to a gym as it is INCOMPARABLE with working out with proper equipment in my opinion. But if you want to give it a shot, by all means go for it!
What You Need
- Milk Jugs (preferably holding 3L or more) and sand to put in them
- Backpack or some other sturdy type of bag which you can grip without it falling apart
- Somewhere to lie on (bench or bed)
The Exercises
Chest
Weighted Pushups
Fill up the bag with some milk jugs, put it on your back and start pushing away!
Weighted Incline Pushups
Same as above except you have you’re feet on an elevated platform either
Weighted Dips
Do them between two surfaces (e.g. bed and chair), and place bag with milk jugs, prior to set up on lap. Head down.
Flys
Pretty simple, use the milk jugs as you would with dumbbells.
Back
Weighted Pullups/Chins
If you don’t have a chin up bar at home then go to you’re local children’s playground hop on the monkey bars and bang out some reps with a bag of milk jugs on you’re back (if needed)
Bent Over Rows
Fill up bag with milk jugs, bend over and start rowing
One Arm Rows
Use the milk jugs as you would with dumbbells.
Upper Legs
Squats
Place bag of milk jugs on back and squat away
Front Squats
Grab bag of milk jugs and perform front squats as you would with a barbell or place on a higher surface if the bag is too heavy to lift and then pick up and squat.
Lunges
Place bag on back with milk jugs inside and lunge forward or side ways
Calves
Standing Calf Raises
Place bag with milk jugs on you’re back and calf raise of a step or something similar.
Reverse Calf Raises
Place jug on your foot and curl upwards.
Triceps
Weighted Dips
See Chest-Weighted Dips. Keep head up.
Kickbacks
Use the milk jugs as you would with dumbbells.
Lying/Seated/Standing Tricep Extensions
Fill milk jugs into a bag if you want and
Biceps
Bag Curls
Fill the bag with milk jugs and curl
Jug Curls
Just like dumbbell curls except with jugs
Forearms
Wrist Curls
Use the jugs as dumbells.
The Split
This part is really upto you to decide. Personally I would go with a fullbody workout (2 sets of 10 reps per exercise) twice a week, so some of the exercises listed above would be dropped.
But if you want you can easily make a more spread out split routine using these exercises.
Remember
Like with any workout program you have to EAT TO GAIN MASS. This is also the case for this particular one, so don’t expect to be putting on mass if you aren’t eating. Also don’t forget to get in 8 HRS MIN sleep.
Have Fun!
Ravadongon
By RAVADONGON
Introduction
Here’s a workout for those who can’t afford to go to a gym at times due to various reasons. By NO MEANS do this if you already go to a gym as it is INCOMPARABLE with working out with proper equipment in my opinion. But if you want to give it a shot, by all means go for it!
What You Need
- Milk Jugs (preferably holding 3L or more) and sand to put in them
- Backpack or some other sturdy type of bag which you can grip without it falling apart
- Somewhere to lie on (bench or bed)
The Exercises
Chest
Weighted Pushups
Fill up the bag with some milk jugs, put it on your back and start pushing away!
Weighted Incline Pushups
Same as above except you have you’re feet on an elevated platform either
Weighted Dips
Do them between two surfaces (e.g. bed and chair), and place bag with milk jugs, prior to set up on lap. Head down.
Flys
Pretty simple, use the milk jugs as you would with dumbbells.
Back
Weighted Pullups/Chins
If you don’t have a chin up bar at home then go to you’re local children’s playground hop on the monkey bars and bang out some reps with a bag of milk jugs on you’re back (if needed)
Bent Over Rows
Fill up bag with milk jugs, bend over and start rowing
One Arm Rows
Use the milk jugs as you would with dumbbells.
Upper Legs
Squats
Place bag of milk jugs on back and squat away
Front Squats
Grab bag of milk jugs and perform front squats as you would with a barbell or place on a higher surface if the bag is too heavy to lift and then pick up and squat.
Lunges
Place bag on back with milk jugs inside and lunge forward or side ways
Calves
Standing Calf Raises
Place bag with milk jugs on you’re back and calf raise of a step or something similar.
Reverse Calf Raises
Place jug on your foot and curl upwards.
Triceps
Weighted Dips
See Chest-Weighted Dips. Keep head up.
Kickbacks
Use the milk jugs as you would with dumbbells.
Lying/Seated/Standing Tricep Extensions
Fill milk jugs into a bag if you want and
Biceps
Bag Curls
Fill the bag with milk jugs and curl
Jug Curls
Just like dumbbell curls except with jugs
Forearms
Wrist Curls
Use the jugs as dumbells.
The Split
This part is really upto you to decide. Personally I would go with a fullbody workout (2 sets of 10 reps per exercise) twice a week, so some of the exercises listed above would be dropped.
But if you want you can easily make a more spread out split routine using these exercises.
Remember
Like with any workout program you have to EAT TO GAIN MASS. This is also the case for this particular one, so don’t expect to be putting on mass if you aren’t eating. Also don’t forget to get in 8 HRS MIN sleep.
Have Fun!
Ravadongon