Best exercises to do at home? Without a gym for a month

[DafarheezyRises]

I'm going to China for a month and I'm afraid that I will lose all my gainz, or gain a lot of excess fat because I will be eating all kinds of shet and not giving a crap about calorie intake. I feel like it takes about a month for me to lose muscle definition and become semi-fat, while it takes 5-6 months of hard training to get back to a good state (genetics of peace).... so I'm afraid this month will set me back a lot.

What are some good exercises I can do at home without any equipment? Don't even know if i'll have access to a gym.

I was thinking of doing a **** ton of push-ups and sit-ups everyday but that only covers so much... do you guys know of any other exercises that I can do to keep myself conditioned? And if I do push-ups and sit-ups, how many should I do? Until failure? How many sets? Also, what muscles do diamond push-ups hit and what do the regular pushups hit? I wanna make sure I get my chest so I don't get man-boobs again.


Thank you, poverty reps for answers



Pls respond

[InItForFitness]

First off, how about not just eating whatever the **** with complete disregard to macro/micro nutrient content or total calories a day, this is the best way to prevent getting fat or losing muscle mass.

If you wanna do some home exercises do push ups (incline, regular, diamond. Diamond for triceps), pull ups (overhand and underhand) crunches, squats, and lunges. This will ensure you're working all your muscle groups.

However back to my first statement, if you don't wanna get fat or look like ****, than control your diet. Plain and simple.

[BurninGoo]

Luckily in china, the average food there has pretty good macros, so I wouldn't worry about it that much.

As for exercises:

• pushups
• pullups
• hanging leg raises
• pistol squats
• bridge positions/yoga

That should cover it.

[DafarheezyRises]

Thanks guys


I just can't help myself when it comes to exotic foods thats why I'm worried. All dat rice and carbs bro.


Do push-ups help work out your chest too? And how do you guys do squats without any equipment? Should I hold a something heavy and do the squat motion? Pistol squats are done with 1 leg right? I tried it and it's hard as fuk.. not sure if I can even do one.


edit: repping on r/c

[BurninGoo]

I just can't help myself when it comes to exotic foods thats why I'm worried. All dat rice and carbs bro.

Rice + other protein are their main dishes. It has a pretty good balance actually.

Do push-ups help work out your chest too?

Yes, but honestly it is more of a tricep exercise. You could bring some trx bands if you have them and use them for 'bodyweight' chest flys, but that does require equipment.

And how do you guys do squats without any equipment? Should I hold a something heavy and do the squat motion?

You could do goblet squats which can be weighted quite easily.

Pistol squats are done with 1 leg right? I tried it and it's hard as fuk.. not sure if I can even do one.

Hehe, yeah. At least you could actually try to improve something that is currently impossible for you right now. IMO, that would be an awesome goal to set while you are in China.

[DafarheezyRises]

Thanks buddy, and by buddy I mean always my buddy u phucking *******. Repped

[BBlifestyleFTW]

Weights are weights, for example 2 Weeks ago on vacation i didn't ave acces to a gym, so i took a plastic bag and put things in it, could do curls, one arm rows kickback lateral raises n ****, just take random **** and lift it+ pushups and other stuff