BG fitness: Weightless (mostly) workouts

[Cream Soda]

lol I'll try a mirror shot but the quality gets blurry as hell w/o flash on

[Cream Soda]

Ok, best I could do w/o getting up my pant leg, lol (or should I say boxerleg)

Spoilered for homo

Spoiler: show

http://i26.tinypic.com/ngx9w.jpg

[Wintermute]

You've got the same hyper-extension going that I do.
On my good leg anyway, my left one won't go past straight since my surgeries.

Calf-Raises should help you sort that out, they're easy as pie to do, you can do them any time you're just standing around, and you can add weight using water bottles or whatever later on.

[hopefulki]

posted in wrong fitness thread, gg

[Mizango]

Rich hit it right on the head, I too do hiit training, but man I absolutely loooove free weights and running. I have good endurance but sprint for intervals of my morning runs. I was introduced to hiit by my college track coach and havent looked back.

Man, I wish you guys could see Rich, he should be a testament and is representable of everything that is possible once you decide to get in shape. I've worked out for years and years, but he's already getting on my level and shit lol. He's making me step my game up even harder. We're going to have to have a flex off when we get up sometime We cant sprint because that wouldnt be fair lol. Im proud of you man and youre giving fantastic advice, I hope you guys take what he says to heart because he is correct.

[richardd]

Rich hit it right on the head, I too do hiit training, but man I absolutely loooove free weights and running. I have good endurance but sprint for intervals of my morning runs. I was introduced to hiit by my college track coach and havent looked back.

Man, I wish you guys could see Rich, he should be a testament and is representable of everything that is possible once you decide to get in shape. I've worked out for years and years, but he's already getting on my level and shit lol. He's making me step my game up even harder. We're going to have to have a flex off when we get up sometime We cant sprint because that wouldnt be fair lol. Im proud of you man and youre giving fantastic advice, I hope you guys take what he says to heart because he is correct.

damn man, i cannot thank you enough for the nice words lol. caught me off guard son!

[Mizango]

And I meant every word broham. Im telling you, one of these days..... I cant wait.

[shepardG]

Cross-fit. I used to go through phases where for 6-8 months i would be all about cardio, logging 15-20 miles a week, getting in a 10k every 6-7 days, yadda yadda.

And then I would completely slack on my cardio and hit the gym heavy for the next 6 months, never bringing the two together. Until I started going to Cross-fit classes.

I had never worked out to the point of puking until the 3rd time I went to CF. I litterly dry heaved for a full minute when I got done with my WOD (Work Out of the Day) I can't even remember what the routine is, but here's some really good links to check out:

http://www.lightningcrossfit.com/
This is my actual gym that I go to. We call it the Box as it's just a sheetmetal warehouse with some outlets and a waterfountain, that some folks convinced the Airforce base to help furnish with a bunch of left over/unused Gym equipment.

I like it because you don't ever have to worry about sticking to a routine, monday-chest,tuesday-back,wensday-legs, etc. That all get's thrown out the window somewhat and not just your muscles, but your brain get's surpised on a daily.

Here's what would be the main "cross-fit" website http://www.crossfit.com/

A few of my favorite exercises that you can do at home: which technically aren't "weight free" can easily be replaced with: a 2 gallon bottle of water, a bag of sand, a pillow case of rocks, etc. I know it sounds tacky but fuck that shit, your not worried about how it looks your worried about being healthy, fit, looking good, etc.

1. Turkish Get-ups http://media.crossfit.com/cf-video/C...artoneTGU3.wmv Doesn't look like much but do 15 of them with a 35lb kettle ball (or previous mentioned variation for weight) for 5 RFT(rounds for time) along 3 or 4 other exercises and your ass will be fucking shaking when your done.

2. Thing we do at my gym called Spartans A) get a big ass tire (bus tire, tractor, etc) B)Flip it over C) Jump into the center of it D) Jump to the other Side E) Repeat. flip twice, jump through twice to get back to the starting side. That's one Rep.

3. After whatever workout you did for the day, grab some weights that you feel comfortable with (2 30lb kettle bells) and just walk 400m.

Just some examples, Like todays was run 400m rest for as long as it took to run the 400 meters. AMRAP in 20 mins

WOD = Workout of the day
AMRAP = As many rounds as possible
RFT = Rounds for time (I.E. 6 rounds as fast as possible)

I've had friends come with me that can knock out 15 pull ups, benching 320x 8 reps, etc. and litterly are barely able to finish the workout the first day they go because all those nice muscles that get built and get strong in the gym don't get used except in the way those exercises use them. and when you do a bench press every monday for 8 weeks your control muscles get real good at holding everthing steady when your on a bench, with a bar, doing one movement....which, lol, you usually don't find yourself doing in a situation where those muscles you built are gonna come in handy.

I dunno if this was some of the things you were looking for, but i thought i'd drop some ideas, those websites have great exercises that require nothing more than 20-40lbs of weight in whatever form you can get it. All you really need is the motivation to push your self out of your comfort zone.

[sephir]

Pretty much all quads. If you have clip pedals or something then you can pull up as well as push down which will hit your hamstrings too. But normal biking is pretty much all about the quads (little bit of glutes too). Core gets engaged just from holding proper form, especially on longer rides. http://www.ehow.com/about_5157919_mu...bike-work.html

Your a bit off. Proper cycling will include: Chest, Shoulder, Core (that includes back), glutes, calves, adjudicators, quads and if you have clip(less) pedals: hamstrings.


I would suggest the OP pick up a cheap set of clipless pedals, they will make you much much faster. Hell, when I race I would say I pull up using my hamstrings more than push down with my quads.



But to the OP: Some really excellent core exercises that I have found:

1) lay flat on your back with your hands on your chest. Now lift your legs together so that your body is making a 90 degree angle with your legs pointed straight up. Hold this for 30 seconds

2) Same as #1 but this time spread your legs and then bring them back together in that 90 degree angle. Repeat 25 times.

3) Same as #1 but this time lower one of your legs flat to the ground and raise it back up to get a 90 degree angle. Do not let your other leg move. Repeat 25 times with each leg going down.

[Cloud]

Hey BG, looking for some exercises that I can do weightless or w/ little weight. I won't have access to a gym for at least another month and a half (when school starts, I'll have access to the school gym).

Looking to improve in these areas.

Chest
Thighs
Legs
Calfs
Bicep/Tricep
Aaaaabominals


Basically, I've been using these 3 exercises (but breaking them down into doing sets instead of his 21 min interval thing, though I may give that a shot soon)

http://www.youtube.com/watch?v=kHrJ1R_WAaM

Haven't really done lower body before, but from doing this the past week or so, all 3 of the exercises seem to be a good mix of upper and lower body, which is good and why I like to do it.

I've also been doing handstand push ups (currently in sets of 5, until I'm able to do more), as well as some sit ups/crunches, and a short jog (1-1.5 mi) every other day.

seem to cover a lot of areas w/ these, but don't have anything currently for biceps.

Looking for stuff I can do at home, w/o a gym or machine for now, for any of the areas listed that may add or be an improvement to my current exercises, and definitely need something for biceps.

Also, sit ups/crunches plain suck and is just something I don't enjoy doing so if there's any alternatives for abs, that'd be great.

Hey Creme, check out some of the exercises and routines on this site.
It has helped me A LOT when I couldn't go to a gym while I was over seas.
http://www.rosstraining.com/articles.html

[lovehatehero]

Pushups, pull ups, chin ups, box jumps, squat jumps, lunges, situps, flutter kicks, Planks for abs( normal, side), One legged calf raises( you could use anything really for weight to if needed), handstand push ups( just find a wall you can rest you legs against). A lot of these are core exercises that SAR school for the navy focuses on, at least when we do prolonged physical activity that isnt in the gym or pool.