Originally Posted by jcmeagher
What are some good at home workouts for someone with no money and no weights???
I will not have a job for a couple of months and I need a really intense 1 or 2 hour a day training plan for about 5 or 6 times a week...Got any ideas, if you could lay it out exactly that would help*... Just as some inside info to help I am 15 years old, I weigh 90 lbs, I am 5 foot even, I have benn improvising for a while with no money or weights or any equipment for that matter, I need to work on my arms, legs, abs, and back. And I have 1 or 2 hours spare time daily.
Monday: Exersice, Reps, How long
Tuesday: Exersice, Reps, How long
Wednsday: Exersice, Reps, How long
Thursday: Exersice, Reps, How long
Friday: Exersice, Reps, How long
Saturday: Exersice, Reps, How long
If you could help I would really appreciate it...
Here are some tips to spice your workout up.
SLEDGE HAMMER SWINGING:
Striking a large tire from both your right and left side will build your shoulders and back and work your legs too. And the beautiful thing is that you'll have strength being equally built on both sides. A sledge can be purchased for 10-15 bucks and you can find a tire free at your local junk yard.
If you know where you can get sand inexpensively or maybe go out in the country and load up some buckets you can make fashion a large bag to hold 30 lbs (use what works for YOU) and this can be used to do lunges and carried back and forth for a distance to build grip strength as well as work your entire body. Or, a swiss ball partially filled with water can be substituted. You'd be suprised to find out how many women buy those things, use them a few times, then in the closet they go where they just....sit....
Just what it says.... crouch down on all fours like a bear and run all out between to points. Your legs, back, shoulders and arms will scream like they never have!!!
Speed ropes are fine. Weighted ropes work your arms, chest, shoulders and back. Make a good choice of either one depending on what you want to do with your program. A decent rope will run you around 10 bucks.
Got any sturdy trees with good branches from which you can hang a good rope? Rope climbing gets you in the shoulders and your core muscles.
An old lawn mower wheel fitted with a handle thru it's middle makes for an instense core muscle training workout.
SQUATS (1 & 2 Legged):
Can be done on your toes, keeping your back straight and holding your balance will work both your calves and quads at the same time
Any of these pieces of equipment can be purchased for as little as 10 bucks (at WalMart or Home Depot or Lowes or the pawn shop) or you can find someone willing to give you some of the things needed to make the equipment.
All of these target speed, power, and functional strength, again, depending on what your goal is. Hope this helps you some.
Training equipment does'nt have to be all "commercial"....you know what I'm saying? Improvise and use your imagination.