💪🏋️💪 OFFICIAL: How to Work Out at Home Without Weights Discussion 💪🏋️💪

[pogue]

I've seen a lot of douchy people in here saying "lol if you don't have a home gym" and TONS of other threads asking what's the best way to workout at home without weights. So, I've included some helpful videos, images and guides. I'm going to go ask the powerlifters and workout gurus here to come here and hopefully contribute some of their knowledge also.

Some of the best exercises you can do at home without weights are going to come from people who have been in prison and have had to be in situations where they workout without weights. I've included some of these in the YT section, as well as some other very good and informative guides below. If you have any good links, YT videos or other good information on resistance training without weights, calisthenics, or any other helpful info, please feel free to post it below. If you think it's worth adding to this top thread, send me a PM/tweet/email (in sig) and I'll look into adding it.

However, if you can afford it, you might visit your local Walmart or sporting goods store and buy some equipment within your price range, like a pull up bar, a jump rope, and maybe some weights that could help you during this viral outbreak where the majority of us can't go to the gym. Also, if you can afford it, Power Blocks are some of the best at home weights you can buy, but they'll set you back about $300.

YouTube Guides

Con Body - 5 Prison-Style Bootcamp Exercises You Can Do at Home


How To Get A Prison-Style Workout


The author, Coss Marte, has also written an instructional book called Con Body.

Prison Workouts - How do Inmates Workout?


Full Body Prison Workout


Helpful Image Guides

You can print these out and hang them on your wall so you can get a consistent at home workout without weights.

Click the image to download a high resolution PDF from darebee.com Darebee has tons of great graphics you can print out for tons of different routines - with weights and many without.

Other Resources

• Basic Progressive Resistance Weight Training Program For Home Exercise with Minimum Equipment
• The 7 Best At-Home Workout Routines: The Ultimate Guide for Training Without a Gym
• Arnold Schwarzenegger shared his 9-step home workout that doesn't require any equipment to help people stay fit during the coronavirus pandemic (via Reddit) (Also, if you don't own a copy of The New Encyclopedia of Modern Bodybuilding you aren't a real man.)
• What are the best workouts at home as the new virtual working from home has kicked in because of the coronavirus?

[proudmanlet]

Inn

[aleeboy]

Thanks for the motivation, OP.

Would read again.

[Heisman2]

Excellent 3 part series:

Legs:

Push:

Pull:

[George2100]

https://m.youtube.com/watch?v=-MRNjTr6xrE


The first link is chad Howse. This helped me out when I was boxing. He puts out a lot of good calisthenics workouts being an amateur boxer. The second link is Jeff nippard going over how to adjust your diet/training for home workouts. Hope this helps!

EDIT by pogue: I screwed up your 2nd YT link, sorry about that. Can you repost it? You can embed youtube video's using the tag:

[youtube]video code number[youtube]

The second video will not embed for some reason. Sorry about that!

[getsetmane]

i did this ppl routine and kept the strength in my upper body lifts when the gym reopened a month later. my bench actually went up. only thing is I switched the pushups with weighted paused pushups
http://forum.bodybuilding.com/showth...post1071882511

[2RDEYE]

anyone got dumbbell only routine?

legs and shoulders i got nailed down for dumbbell only. pretty much goblet squats

back i'm not sure. shrugs, farmer's walk, dumbell single arm row

chest i have no idea, dont have a bench

[George2100]

anyone got dumbbell only routine?

legs and shoulders i got nailed down for dumbbell only. pretty much goblet squats

back i'm not sure. shrugs, farmer's walk, dumbell single arm row

chest i have no idea, dont have a bench

Back you can also do 2 arm rows, Rear delt rows, high pulls, and old time rows. Chest - weighted pushups at various angles, floor presses, and an upper chest exercise that athlean x posted. if you search YouTube, you should be able to find it pretty easily.

[2RDEYE]

Back you can also do 2 arm rows, Rear delt rows, high pulls, and old time rows. Chest - weighted pushups at various angles, floor presses, and an upper chest exercise that athlean x posted. if you search YouTube, you should be able to find it pretty easily.

thanks

[George2100]

Great thread Pogue, thanks for inspiration

I’ve got 100 push-up training and splits in 30 days on my list cos I need specific goals but was looking for this to round it out

Working towards the splits actually sounds like an awesome idea! I got close once but never made it. Maybe I’ll give it a whirl again. Check out jujimufu if you haven’t already.

[ChristmasFnatic]

Thanks!

[rjones416]

is doing 100+ reps with a broomstick a waste of time?

today i did
100 broomstick atg squats
100 pushups

was gonna do broomstick rows but got lazy.

[ECGordyn]

Here's the playlist for Convict Conditioning. I found the vids, but thanks to Old Fart Tom for finding the book originally.

https://www.youtube.com/playlist?lis...NqjqAhVa_aLNXg

OFTom's thread:
https://forum.bodybuilding.com/showt...hp?t=178179531

[potbellymadar]

[enfieldvball]

Y'all should check out Calisthenics Movement, they have the best no BS @ home workout system + they're advanced cali guys too if you want to check out their other content

[Fang2]

Pogue you are one of the best mods now...appreciate it.

[Barboyx]

https://www.youtube.com/playlist?lis...3qIScaX6Cbm_HA

[InVentive44]

James Grage Resistance band training

[FingerNailsBrah]

One of the best stickys on here!

[EDcellent]

Awesome thread, thank you.

[pogue]

I'm glad you guys are enjoying the thread. Again, if anyone has any other tips or routines that are working for them, feel free to post them. Also, if any of the stuff I or anyone else posted in this thread is working for you, let us know!

[BigNik78]

Athlean X has a lot of great bodyweight workout videos on his channel. Here's an example.



For myself, I went to Play It Again Sports and picked up various handled bands and use them for the same type of movements I did with weights. I also took the two adjustable dumbbells I have and can put all the weights on one dumbbell so it can go to 80 lbs and I can use it one side at a time. I also had some spare Optima car batteries laying around and fixed them to a long jack handle (About 90 lbs) so I can still do various leg movements, rows, shoulder presses and so on for things the dumbbell won't do.

[GreatOldOne]

Animal drills (jiu-jitsu)

[davik]

[Suqat]

Some exercises that I think are great for lifters requiring little to no equipment:

Pistol Squats with a box: A lot more activation in the glutes and hamstrings. A great exercise that can be done anywhere. Grease the groove with these.
One arm pushups: Hard to build up to, especially with longer arms. Close grip pushups as a substitute are acceptable, as long as you try to progress with them.
Handstand pushups: If you don't have the stability to do these, put two chairs close to a table, and put your feet on the table. Hands on the chairs, and go for reps like a shoulder press. Is an incredible shoulder exercise that I've never heard anyone using at home, but they work like a charm. Elevate feet higher for more difficulty.
Planks: Weighted or not, after 3-5 minutes you will feel your core. Side planks are great too, oblique work really helps build an Adonis belt.

Back is harder to train without equipment, I would recommend getting Olympic rings or a dipping station for inverted rows/pullups. They can both be purchased for under 70$ together and are awesome for building a solid back. A kettlebell is also great for back / posterior chain work. If you don't have anything for back make sure to at least train your rear delts and rotator cuffs, use a bag with some books or heavy objects to accomplish this. You can also use to train biceps/side delts too.

[ChunkBuster]

I have a barbell, a band, chin and dip bars. Squat rack not possible. I’m doing Some landmine exercises; towel placed over one end of barbell in corner of room.

Full body

Chins 5x5 / dips 5x5 superset
Landmine squats 4x10
Shoulder to shoulder landmine press 3x8
Shrugs with plates 3x10
Bb curl 3x10 / tricep band push down 3x10

One my chin ups and dips improve I will have a second routine with meadows rows.

Rear delts, abs and lower back on off days

[I3igAl]

I know we hate reddit here, but this routine is really well thought out and comprehensive. Due to the way it progresses from easier to harder movements, you can basically do it at any level and keep making gains. I't relatively easy, but still allows to progress from workout to workout. I really liked it during holidays.

https://www.reddit.com/r/bodyweightf...mended_routine

is doing 100+ reps with a broomstick a waste of time?

today i did
100 broomstick atg squats
100 pushups

was gonna do broomstick rows but got lazy.

You could instead grab some heavy object like a large water jug and do some goblet squats.
Or focus on one legged excersizes like Skater Squats and work yourself up to pistol squats.

[BHall1991]

I know we hate reddit here, but this routine is really well thought out and comprehensive. Due to the way it progresses from easier to harder movements, you can basically do it at any level and keep making gains. I't relatively easy, but still allows to progress from workout to workout. I really liked it during holidays.

https://www.reddit.com/r/bodyweightf...mended_routine



You could instead grab some heavy object like a large water jug and do some goblet squats.
Or focus on one legged excersizes like Skater Squats and work yourself up to pistol squats.

It's a decent routine. I like the warmup and the focus on progression but I'm not a fan of the actual progressions or some of the exercise selections. The core exercises are slacking considering how many good core exercises there are in bodyweight training. Just working up to a true HLR would be better than any of those moves.

[BulkingIsHard]

Bulgarian split squats with 5 gallon water jugs as dumbbells explode your glutes. So much better than bodyweight squats.

[rjones416]

ok i cant take this anymore. any thoughts on using a barbell set in a tiny condo? was thinking to get silencer pads to stop the noise. would have to do light front squats/overhead squats since no rack and floor presses since no bench. or could maybe get a foldable bench and db's for bench.