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  1. #1
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    Default Best exercises with no equipment available?

    Pretty soon I'm not going to have access to a gym, or any equipment. What are the best exercises I can do from home to keep the weight off, and build some muscle? Pushups, lunges, lots of walking, crunches, anything else, or any better ideas?

  2. #2
    Time To Rebound! LayzieBone085's Avatar
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    Body weight squats
    Push-ups
    Pull ups
    Team ScoobyPrep

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    You are asking a vague question. Check out the exercises on this site. Many can be performed without equipment. You will also need to find ways of making them harder. Also, don't think that you need specific weight training equipment. Improvise with other equipment. Your body won't car if you use a wegith plate for loaded chin ups or if you choose to use a ruck sack loaded with bricks.

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    Thanks guys. Just not sure what I'm getting myself into, or what will be available when I get there. Gonna be a few months in a 3rd world county and don't wanna lose all of the work I've been putting in.

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    Just joined M&S sprayflex's Avatar
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    1) Push ups
    2) Squats
    3) Pull Ups
    4) Running

    You can also have the a set of barbells and have a full body workout. Just Google barbell exercises.
    When you train hard, eat right and use our Top Legal Steroid formulas, you can transform your physique into a mass of hardcore muscle and have the look people admire!

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    Quote Originally Posted by sprayflex View Post
    1) Push ups
    2) Squats
    3) Pull Ups
    4) Running

    You can also have the a set of barbells and have a full body workout. Just Google barbell exercises.

    The chap states: 'Pretty soon I'm not going to have access to a gym, or any equipment'

    That would discount barbells, would it not?

  7. #7
    M&S Power User Nezzy's Avatar
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    As a suggestion, look into Convict Conditioning, it's a calisthenics program with a sensible approach to progression. You will need to get a pull up bar, but I don't think anything else. There was someone on here following the program a while ago, but their log went rather dead. If you can start one up it would be appreciated, would be good to see how it works out for you.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  8. #8
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    Get some hand stand push-ups in there're , pistol squats and 1 arm push ups man they will have you sweating
    Big Basics why make it complicated

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    Here's a nasty interval that will get you good to go beast. Check this out...

    it's a 30/30 interval with four movement. So that's thirsty seconds on thirty seconds off. If you pick four movements and hit them for 20 minutes you will get a great workout.

    So with that said it looks like this...

    Squats x 30 seconds then rest for 30 seconds
    then...
    Lunges x 30 seconds then rest for 30 seconds
    then...
    pushups x 30 seconds then rest for 30 seconds
    then
    pullups x 30 seconds then rest for 30 seconds

    These movement will bust you and your going to fail from doing all reps, but muscle will grow and ripped you will get.


  10. #10
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    That's a nice interval workout.

    I'm gonna try it out as well.

    Love and Light

    NoName

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    Quote Originally Posted by sprayflex View Post
    1) Push ups
    2) Squats
    3) Pull Ups
    4) Running

    You can also have the a set of barbells and have a full body workout. Just Google barbell exercises.
    That's awesome, thank you!

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    goblet squats definitely..

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    lat press on the floor is a great exercises for the latissimus dorsi

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    To increase intensity you can use a weighted backpack for single leg squats/chins/push-ups etc.

    You can curl the backpack like a DB for biceps and do single arm overhead presses or upright rows.

    You can fill the backpack with wet dirt and keep it clean by using an internal plastic bag.

    Don't forget dips (use secured chairs / a corner) - you'll only need to add about 10kg tops to blast your chest/tris.

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    Dynamic tension sets would be my go to without weights. I am personally a huge fan and try to use different types in my training. I have a much denser look when I'm using them. Would rather lift though but it helps with no access

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    For me running and jogging are the best exercise when there is no equipment available.

  17. #17
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    - different types of push ups

    - handstands push ups ( great for shoulders)

    - inverted rows ( at a solid table)

    - towel rows ( different types)

    - core exercises: planks ( variations), abb wheel roll out, some crunches ( not too much)

    - cardio: sprints, mountain climbers, rope skiping, jumping jacks and a whole variaty of exercises

    - pull ups, if you have a bar in your area


    Tips:
    - for muscle building you have to use time under tension and constant progression in reps and how you structure those reps in your workout;
    - you have to search on the internet for more progression and schemes details.

    Good luck

  18. #18
    Seasoned M&S Veteran maryellen's Avatar
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    There are lots of body weight exercises that i think work great...including dips, etc. You can also utilize so many things around the house to act as weights. Being at home is not an excuse.
    "And though she be but little, she is fierce." ~ Shakespeare ~

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    Regular Poster Spartan's Avatar
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    For legs are lunges, squats, jump squats, split squats, bulgarian split squats, box jumps etc

    - at bulgarian split squats for example, you may use an improvised weight because they demand more stability and coordonation
    Last edited by Spartan; 01-09-2015 at 03:45 PM.

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    If you can pick up a set up suspension straps (like TRX, Blast Straps, Jungle Gym, etc) that can open up a few exercise options for you also... ie: inverted rows, strap pushups, knee tucks, etc. Can just attach at the top of a door, or over a bar at the park, or a tree branch. Just a thought... I trained almost exclusively with body weight one summer, using straps and an overhead bar.
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    Regular Poster SCStronger's Avatar
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    push ups, sit ups, side straddle hops, lunges, BW Squats, Dips ( on chair ) burpees, Turkish get ups, box jumps, wind sprints, leg lifts, ab twists - static and dynamic stretches........ lots of options !!!

    Good luck !! Eat right - Do Yoga - rest well !!
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    If your goal is to keep the weight off and not as much about building mass then the focus should be less on what exercises but rather how to combine them and instead of reps go with time and implement an interval training approach something along the lines of 30 secs of INTENSE WORK pushing the pace and then rest 90 secs to 120 secs and repeat for anywhere from 10-20 rounds

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    You could try turning some of your household items like water jugs or tires to makeshift weights. Or use the stairs at your place or anywhere near for step training.

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    if your not too old, hard sprints are a great full body exercise
    sprinting trumps any amount of jogging

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    thanks for the good thread

 

 

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