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  1. #1
    Registered User Flufeeh's Avatar
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    No Equipment Workout?

    I know using equipment is a much more efficient way of working out, but are there any work outs out there that focus on exercises that require no equipment?

    I do have a gym at school, but I'd like to prepare at home first. Thanks for the help!
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  2. #2
    Registered User up-the-irons's Avatar
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    As you said, weights > Body weight exercises; however, it is very possible to build muscle with bodyweight exercises.

    I'd start out with a simple upper/lower split.

    EX.

    Monday

    Pushups (use a backpack filled with rock)
    2x10
    ^Be sure to weigh the backpack and each workout try to put more rocks in while maintaining the same reps/sets.
    Chair dips
    2xto failure
    Pullups
    2x6-10
    Chinups
    1xto failure
    If you have to, use a weighted backpack for these also. Don't use so much weight that you fall below the given rep range though.

    Tuesday

    rest

    Wednesday

    Jump squats
    3x12 (If these become too easy use a weighted backpack)
    Leg raises
    2xto failure
    Situps(hold weighted backpack in front of your chest)
    2x8-10

    Thursday

    repeat Monday's workout

    Friday

    rest

    Saturday

    repeat Wednesday's workout

    Sunday

    rest

    If I've said it once, I've said it a million times. No program will do you any good if your diet is not in check. Just be sure to eat plenty and keep increasing the weight in the backpack and you'll build muscle just fine. Hope that helped
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  3. #3
    100% triglycerides whappend12's Avatar
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    Originally Posted by Flufeeh View Post
    I know using equipment is a much more efficient way of working out, but are there any work outs out there that focus on exercises that require no equipment?

    I do have a gym at school, but I'd like to prepare at home first. Thanks for the help!
    P90x is great for what you got going right there. Id also suggest what he posted ^. Body resistance is first way muscle mass was built... look at the spartans,Navy seals,Marines,Spetzaz, they all do body resistance. HOWEVER if you are running low on money go buy a risitance band kit for $20 bucks. there great and you can put up to 150 lbs of resistance on one band depending on your streangth
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  4. #4
    Registered User skinnykid31's Avatar
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    Originally Posted by up-the-irons View Post
    As you said, weights > Body weight exercises; however, it is very possible to build muscle with bodyweight exercises.

    I'd start out with a simple upper/lower split.

    EX.

    Monday

    Pushups (use a backpack filled with rock)
    2x10
    ^Be sure to weigh the backpack and each workout try to put more rocks in while maintaining the same reps/sets.
    Chair dips
    2xto failure
    Pullups
    2x6-10
    Chinups
    1xto failure
    If you have to, use a weighted backpack for these also. Don't use so much weight that you fall below the given rep range though.

    Tuesday

    rest

    Wednesday

    Jump squats
    3x12 (If these become too easy use a weighted backpack)
    Leg raises
    2xto failure
    Situps(hold weighted backpack in front of your chest)
    2x8-10

    Thursday

    repeat Monday's workout

    Friday

    rest

    Saturday

    repeat Wednesday's workout

    Sunday

    rest

    If I've said it once, I've said it a million times. No program will do you any good if your diet is not in check. Just be sure to eat plenty and keep increasing the weight in the backpack and you'll build muscle just fine. Hope that helped
    seriously going to try this only thing i have in my house are 2 , 6 lb dumb bells
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  5. #5
    Registered User duncanflorence's Avatar
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    Age: 42
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    duncanflorence is offline
    Originally Posted by Flufeeh View Post
    I know using equipment is a much more efficient way of working out, but are there any work outs out there that focus on exercises that require no equipment?

    I do have a gym at school, but I'd like to prepare at home first. Thanks for the help!
    I am a end stage renal patient try to stay in shape.
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  6. #6
    Registered User TheAthlete1992's Avatar
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    Location: Ontario, Canada
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    TheAthlete1992 is offline
    Download the Madbarz app. They have no equipment workouts
    STRETCH.LIFT.SPRINT
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