Good exercies without weights....

T-rev

Hello everyone. Starting off a fitness regime for the summer and hope to continue it on after also. I cannot join a gym in the next two months due to finances.

Have a few small dumbells so gonna just use them but I was wondering does anyone know any good exercies I could do that dont involve weights.

Any help much appreciated.

kingofcastle

'T' im in the same situation as youself, personally im working on my fitness, dont need to lose weight im 5'10, weigh 11 st 2 or thereabouts. I just need to tone up. Ive been running in the morning on an empty stomach which should help the auld cardio-vascular fitness.

T-rev

Yeah I'm a fine weight just want to get my arms and chest a bit bigger and tone up. Cant really find much on the net tho regarding weight free exercises. I want good exercises that use a lot of muscle power.

IrishKnight

Personally, I hate paying for anything I can get for free i.e. gyms. I run three times a week and do push-ups, sit-ups, tricep dips and dorsal rases...

Look up The Offical British Army Fitness Program on Google, it is what I am doing atm and I am finding it great...

aye

off the top of my head:

push ups
t push ups
feet on chair pushups
lunges
walking lunges
power lunges
squats
prisoner squats
bulgarian split squat with foot on chair
squat thrusts
squat jumps
step ups
calf raises
hip bridge
burpees
mountain climber
plank
side plank
bicycle crunch
jacknife
reverse crunch
oblique crunch
ab rollout
lying window wipers
back extensions
inverted rows
tricep dips
chin ups/pull ups

you should be able to google most of them.

hope this helps.

rubadub

aye wrote: »

off the top of my head

Thats some head!

If you were to make or buy one single item I would recommend gymnastic rings, as they are very verastile, chinups, pullups, dips, ab rollouts, tricep extensions, flyes, ring pushups.

Look around your area for places to do dips & chinups, there is a park near me with proper dips stations and chinup bars, however I actually prefer doing them on other places not intended for them. e.g. railings, overhanging ledges from concrete shelters.

Some tips on making rings here
http://www.boards.ie/vbulletin/showthread.php?t=2055458383

"bedroom workout" here
http://www.boards.ie/vbulletin/showthread.php?t=2055404170
using the hole in your attic.


And a great site here
http://www.angelfire.com/ny5/shenandoah/Grunt/grunt.html

The Offical British Army Fitness Program

I find sites like these interesting, however they might not be suited exactly to what the OP wants. i.e.

just want to get my arms and chest a bit bigger and tone up

Now I have no doubt you will get bigger military programs, but that might be an aside, i.e. endurance & hypertrophy is usually the goal for military workouts, not hypertrophy.

I also look at gymnastics sites, whos goal would be strength while often specifically MINIMIZING hypertrophy.

Gymnasts and soldiers would value a high strength to bodyweight ratio, so might avoid putting on muscle. I heard of one russian gymnastics coach who would not allow a student to cycle, for fear of developing his leg muscles, and so adding unwanted weight.

But you can usually tailor the workouts to your own goals.

unreggd

+1

Get creative!

Do bodyweight exercises

Maybe some Isometric exercises too, althought I dont have much experience with them

sunnyjim

+1 for rubadubs suggestion of places for chins etc. Most parks have goalposts (chins, pull ups, muscle ups) or railings (dips).

CatFromHue

you could do your own circuit training to get fit.
pick 8 to 10 exercises, there are loads in aye's post, do maybe 8-10 or however many you can reps and say 3 sets.
use a stop watch and give yourself say 20 secs between each exercise.

T-rev

Cheers lads/lassies, will give some of them a try til I can get to the gym.

jockey#1

IrishKnight wrote: »

Personally, I hate paying for anything I can get for free i.e. gyms. I run three times a week and do push-ups, sit-ups, tricep dips and dorsal rases...

Look up The Offical British Army Fitness Program on Google, it is what I am doing atm and I am finding it great...

Hi,

Any chance you would have a link for this program, tried googling it but some other crap comes up instead.

Cheers

Adrian

T-rev

you aitn that good on google so, ranked 1st when i searched

http://www.guardian.co.uk/lifeandstyle/2008/jan/07/healthandwellbeing.fitness1