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  1. #1
    Moderator pogue's Avatar
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    Thumbs up 💪🏋️💪 OFFICIAL: How to Work Out at Home Without Weights Discussion 💪🏋️💪

    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

    I don't neg/infract/ban if you disagree with me in a civil discussion on any topic. ☮️
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  2. #2
    Registered Weapon proudmanlet's Avatar
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  3. #3
    It's over for you aleeboy's Avatar
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    Thanks for the motivation, OP.

    Would read again.
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    Excellent 3 part series:

    Legs:

    Push:

    Pull:
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  5. #5
    Registered User George2100's Avatar
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    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:

    Code:
    [youtube]video code number[youtube]

    The second video will not embed for some reason. Sorry about that!
    Last edited by George2100; 03-25-2020 at 07:37 AM.
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  6. #6
    Registered User getsetmane's Avatar
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    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
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  7. #7
    Unregistered User 2RDEYE's Avatar
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    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
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  8. #8
    Registered User George2100's Avatar
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    Originally Posted by 2RDEYE View Post
    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.
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  9. #9
    Registered User Rabbitjb's Avatar
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    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
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  10. #10
    Unregistered User 2RDEYE's Avatar
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    Originally Posted by George2100 View Post
    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
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  11. #11
    Registered User George2100's Avatar
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    Originally Posted by Rabbitjb View Post
    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.
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  12. #12
    Resident Rocker ChristmasFnatic's Avatar
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  13. #13
    Registered User Rabbitjb's Avatar
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    Originally Posted by George2100 View Post
    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.
    That’s insane
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  14. #14
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    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.
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  15. #15
    Registered User benedetto27's Avatar
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    Gonna try to find a full copy of Rushfit by GSP, after this workout below is used up. From what I remember you just needed a dumbbell to make it work.

    Would love and rep on sight any info on an at home workout video set like that.

    Also gonna sneak into the apartment workout room tonight and borrow a few dumbbells heheh. Running isn't cutting it, i'm defo losing some muscle.


    https://www.youtube.com/watch?v=ynqLwHXnL2I
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  16. #16
    Time is Muscle ECGordyn's Avatar
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    Convict Conditioning series

    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
    Currently running Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1603141691&viewfull=1#post1603141691
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    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
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    Pogue you are one of the best mods now...appreciate it.
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    innnn (calisthenics + weights crew)




    started doing high rep bodyweight squats at home since no equipment... holy chit my endurance sucks, and they give a decent burn
    gonna do them consistently from now on it seems, they do wonders for joints too

    for chest/tris, a chitton of diamond pushups, and normal pushups when exhausted, do the job

    luckily I had a couple of thick rubber bands for back/bis/shoulders; a pullup bar is arriving on saturday anyways (pullups/chinups are my main back exercises)
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    Last edited by pogue; 03-25-2020 at 08:55 AM.
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    One of the best stickys on here!
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    Awesome thread, thank you.
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    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!
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    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.
    MAGA
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    Animal drills (jiu-jitsu)

    (oO) That is not dead which can eternal lie,
    /||\ And with strange aeons even death may die.

    Deamon flautists: http://forum.bodybuilding.com/showthread.php?t=164323341

    Fall for Judo:
    https://forum.bodybuilding.com/showthread.php?t=177729661

    Happy days to you and yours.
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    à¸ªà¹‡à¹‡à¹‡à¹‡à¹‡à¹‡à¹‡à ¹‡à¹‡à¹‡à¹‡à¹‡à¹‡à¹‡à¹‡à¹ ‡à¹‡à¹‡à¹‡ ส็็็ Suqat's Avatar
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    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.
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    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
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