simple no-equipment upper body workout

silverside

Hi
i'm looking for a simple upper body workout that i can do just to maintain/improve local muscular endurance. looking for something very simple i can do in 15 minutes at home before bedtime 3/4 times per week, as I am already doing running/cycling for fun/cardio.

i have a set of 2 x 4kg dumbells but not really into weights as such
i havent done any upper body stuff in a few years (i used to do circuit training/swimming pretty regularly) so if i can get back up to being able to do 40 or 50 of each of these maybe i can step it up again.


here's what i was thinking
pushups
dips (on chair)
bicep curl with dumbells,
upright row with dumbells

do 1 set of each to failure, and repeat 3 times. maybe about 30 seconds rest between each exercise and 1/2 minutes between each set of 4.

any opinions?

thanks

jeawan

id go more for

Pushups wide arm stance
then push up close arm stance ( works bicep's)
get a pull up bar from argus works back,chest,bicep's,triceps
start with a wide grip with knuckles facing you , then close grip knuckles facing out

this workout you dont need weights at all and work more then if you had them pull up bar is th best way to go for a no weight workout at home
hope this helps

Arsenal1986

Heres a great weights free workout from a top Strength coach;

http://www.t-nation.com/readTopic.do?id=459514

Hope it helps!

Takeshi_Kovacs

Arsenal1986 wrote:

Heres a great weights free workout from a top Strength coach;

http://www.t-nation.com/readTopic.do?id=459514

Hope it helps!

Nice one, some great stuff there. That first one is frakking hard..

Arsenal1986

Another good one by Ian King

http://www.t-nation.com/readTopic.do?id=459685

scojones

Checkout the cross training website if you can find it on google. I can't find it at the moment because most things are blocked in work, but it gives details on how to exercise without any equipment. An excellent resource.

Dragan

www.crossfit.com

looking for an old post by a chap called Jesse Wood about bodyweight only Workouts.

Reyman

What's the 331, 501, etc tempo mean?

g'em

Reyman wrote:

What's the 331, 501, etc tempo mean?

it's the timing of each part of the movement: eccentric, hold, concentric.

scojones

Dragan wrote:

www.crossfit.com

looking for an old post by a chap called Jesse Wood about bodyweight only Workouts.

That's the one! Cheers mate.

Takeshi_Kovacs

Just a question on these sorts of training (well most training..), what is the optimum way of breathing.. as i have an awful habit of holding my breath for around ten seconds, anytime i am doing push ups, chin ups e.t.c..

just wondering, as recently i am constantly yawning during the day, and i wonder if it is being caused by improper breathing , damn annoying it is.