At home strength training

Kimia

Hi all,

Bit of a newbie in here, I'm all about cooking and very interested in nutrition so I'm following a good diet. (No processed foods, mostly primal with lots of veg and protein).

I'm just horrific when it comes to exercise. Really bad. I don't like to run, I hate the gym (have been a member on and off for years and have to stop - it's such a waste of money), although I've been taking yoga/pilates classes for ages on and off too but I'm no expert.

Is there anything I can do at home - I'm thinking in the morning before work - that I can do to improve my strength? A great side effect would obviously be muscle definition in my arms and legs but I'm more interested in getting into a fitness routine, but starting small so please don't suggest 1 hour in the evening to me (yet, i'm working on getting there though!).

I was thinking if I had 10 minutes in the morning, every morning - how best to use this time? Is there good strength / resistance exercises I could be doing?

ps I'm a girl, 5 ft 3 and 140 pounds - I went up recently as a result of hols/lots of meals out and falling off the wago but I'm working on getting down to 130 (my usual weight).

Thanks so much in advance for any help/advice you can give me.

Rycn

I'm sure transform will be along to post one of his videos.

JJayoo

Just tried these on the carpet in the hall using a baking tray :rolleyes: sweet:D

Remmy

There are some cool bodyweight metcons around that you can do at home without equipment..

Franley:
21,15,9
burpees,air squats.=it looks easy but it kicks my ass everytime I do it.

Kimia

Remmy wrote: »

There are some cool bodyweight metcons around that you can do at home without equipment..

Franley:
21,15,9
burpees,air squats.=it looks easy but it kicks my ass everytime I do it.

Thanks for your help Remmy, I'm really confused though I have no idea what you mean. I'm a realnewbie..

Edit: Oh right. Bloody hell.

Although all I googled was the Burpees - I can't seem to find anything on 'Franley' - what is this?

El Horseboxo

Metcons are a set of exercises you do in a row for a certain number of rounds. Crossfit use a lot of them and they all tend to have names attached to them. Franley is just the name associated with doing burpees and air squats for 21 reps, then 15 reps and then 9 reps. You can rest minimally in between each complete round but the idea is to go straight through.

Here's 2 pdf's that are worth saving that list a lot of met cons that are good for doing at home. A lot don't require any equipment and those that do could be worth investing in.


http://www.sealfit.com/uploads/sealfit/file/Comprehensive%20Bodyweight%20Workout%20List,%20v1_0-1.pdf


http://www.crossfitla.com/cms/images/PDF_Downloads/CrossFitBodyweightWorkoutResourcev2.0.pdf

d'Oracle

Kimia wrote: »

I can't seem to find anything on 'Franley' - what is this?

Its the name of a workout.
CrossFit have a tradition of naming workouts.

21 Burpees
21 Squats
15 Burpees
15 Squats
9 Burpees
9 Squats

Done in the minimum amount of time.
The reason you can't find it is before it was posted as part of a workout on Crossfit Ireland, it didn't exist outside this forum.

Metcon is short for Metabolic Conditioning.
People who train in the crossfit tradition generally refer to a workout which is aimed at increasing ones Metabolic Conditioning as a "Metcon".

As a result, some people refer to any workout complex which is done quickly and continuously as a metcon.

hagbard

I've found this site handy for home workout advice
www.scoobysworkshop.com

Kimia

What kind of results can you get from this Franley?

Mellor

Kimia wrote: »

What kind of results can you get from this Franley?

What do you mean?

There are no magic workouts the results are product of the work you put in

gavtron

There's a home workout thread on here, and a metcon thread. Do a quick search for them, tons of ideas there.

Kimia

Mellor wrote: »

What do you mean?

There are no magic workouts the results are product of the work you put in

I know that Mellor, maybe it was a stupid question. I was only asking how effective it is as a workout - for example if you did this every morning would you see results within a couple of weeks? And where? (Arms, bum etc?)

As I said I'm very new to this so apologies if my posts come across a little confusing.

Mellor

It depends. You want to lose weight, the workout will help but the real deciding factor is your diet.
As for where you'll see results, no way of telling. Where you loose fat from is not related to the body part you are working. Your body decides, and it is in general from all over

Kimia

Well my diet is good, I know that. I suppose I could be eating more veg (who couldn't!) but in general I eat about 1400 cals a day, and it breaks down to be high fat (up to 100g ish), high protein (100g+), low carb (less than 50g a day). I do break out once a week or so and go a bit higher on the carbs but not much in fairness.

I just feel a bit thin/fat if that makes sense. I'm not big but I'm not toned, I'm a big flabby tbh.