Exercise you can do without Equipment (or money)

[modern buddha]

Your feet will toughen up quick, and they'll shrink a shoe size or so in about a year.

Say what? I want my feet to shrink. Where'd you hear this?

 

[snafu]

Here's the routine I just started, it doesn't require but a pullup bar and maybe a couple other things

Monday morning- 45 minute run-> Chest, tri's, & shoulders-> abs

Monday evening- Light cardio


Tuesday morning- Light cardio-> Back and bi's-> abs

Tuesday evening- Light cardio-> Grip training


Wednesday morning- 45 minute run

Wednesday evening- Yoga


Thursday morning- Light cardio-> Chest, tri's, & shoulders-> abs

Thursday evening- Light cardio


Friday morning-> Light cardio-> Back and bi's-> abs

Friday evening-> Light cardio-> Grip training


Saturday morning-> 45 minute run


Sunday morning-> full body stretch



As for the specific exercises:

Chest, tri's, & shoulders-
• Standard pushup
• Military pushup
• Wide pushup
• Diamond pushup
• Incline pushup
• Divebomber pushup
• Chair dips
• Side tri rise
• Pike press
• Lateral dumbbell flies
All exercises I do 2 sets

Back and bi's-
• Wide pullups
• Close grip underhand pullups
• Standard width pullups
• Standard width underhand
• Close grip overhand pullups
• Behind head pullups
• Concentration curl
• 21's
Same, 2 sets each


Abs-
• Crunches
• Leg raises
• Kayak twist
2 sets each


Light cardio-
• Two minute jumping jack
• Two minute jump rope
• Two minute double heisman
• One minute high jumps
30 seconds rest between each


Grip training-
• Newspaper balls
• Nutcracker, 200 squeezes each hand

 

[A Blind Guy]

Say what? I want my feet to shrink. Where'd you hear this?

It happened to me.
I took my shoes off and have been living healthier ever since.

You'll start using and engaging a whole host of dormant muscles in your feet/lower legs. I went from a size 12 to about a size 11 and it's been just under a year.

EDIT: Also Alan Webb, the American record holder for the mile, has reported his feet shrinking in size when he started running barefoot.

 

[modern buddha]

^ Does he run his races barefoot? I know that in marathons, the runners without shoes tend to do better in races.

 

[Dave]

Look into planche training. If you can even approach this, you're set. Protip: you won't get there doing weights, just bodyweight work.

 

[yucatanboy2]

A note for the poster who was worried about sounds getting to neighbors below: crunches and pushups are pretty quiet.

Also, I've found that keeping a record of your exercise really helps motivation, and write down when you feel sore etc, you can look back at it in a few months and see how you've improved (In my opinion, you shouldn't be improving tons in one month, its gotta be slow and steady if you are going to continue doing it).

 

[Wolfmans_BrothEr]

There's a ton of different sites devoted to just this question. Jungle gyms and playgrounds were originally intended for working out. Hit up the park and if your creative you can get a full decent workout.

You can use monkey bars for pull/chin/neutrals. You can also grasp a set of monkey bars either over or under handed, then swing your feet up and rest them on a bar further in front of you so you keep a slight bend in your back and right there you can do overhand or underhand rows. You can hang from monkey bars and do leg raises

U can find the pole kids slide down and try to climb up it

And remember when you were young and there were always those two random horizontal bars that were always just there? Those can be used for dips among other things

I could go on all night but I dnt feel like it...just look some shit up

Also gym = 50% diet = 50%

 

[A Blind Guy]

^ Does he run his races barefoot? I know that in marathons, the runners without shoes tend to do better in races.

No and also no. The last time someone won a marathon barefoot was in 1964 or so.
Most track athletes wear basically what amounts to a foot condom with metal spikes on the underside to grip the track.
Most marathon runners have very lightweight flats.
The only reason why that guy won the marathon barefoot is because he had grown up in Africa, and had been running barefoot his entire life.

 

[A Blind Guy]

Also gym = 50% diet = 50%

I'd say your 80% of your gains come from the food you put in your body. I've trained my ass off without eating right and went nowhere. Now I eat right and am improving quite steadily.

 

[skillet]

A note for the poster who was worried about sounds getting to neighbors below: crunches and pushups are pretty quiet.

Also, I've found that keeping a record of your exercise really helps motivation, and write down when you feel sore etc, you can look back at it in a few months and see how you've improved (In my opinion, you shouldn't be improving tons in one month, its gotta be slow and steady if you are going to continue doing it).

Yeah that's what I do, as well as yoga/stretching. And I combine the crunches with leg raises. The hindu squats are good too.

 

[modern buddha]

No and also no. The last time someone won a marathon barefoot was in 1964 or so.
Most track athletes wear basically what amounts to a foot condom with metal spikes on the underside to grip the track.
Most marathon runners have very lightweight flats.
The only reason why that guy won the marathon barefoot is because he had grown up in Africa, and had been running barefoot his entire life.

This is exactly what I meant. They tend to do *better* in races, not win them. And those born in Africa, with how used to the earth their feet had gotten, tend to do even better.

 

[A Blind Guy]

"in marathons, the runners without shoes tend to do better" made me believe that barefoot competitors in the marathon do better.
I apologize. People who train barefoot do better, usually. But they all wear shoes for the actual race. Wouldn't want to DNF because of a piece of glass or what have you.

 

[modern buddha]

^ Exactly. What we have on our ground here is a lot worse for your feet than what's on the ground in Africa (minus snakes, but that's a given ).

 

[A Blind Guy]

I say it doesn't matter.

Go shoeless be a man.

 

[Perpetual Indulgence]

I have a hard enough time running in the woods as it is. I will keep my shoes on.

 

[ColtDan]

Also gym = 50% diet = 50%

i strongly agree with this.

 

[skillet]

Is your bed low/sturdy enough for you to do some of the noisier exercises on? My floor creaks like you wouldn't believe, making it tough to do even exercises like yoga without the person I live with being "What are you doing?" so I've taken to do stretches/yoga/thelike on my bed. I'm not suggesting you start doing the jumping exercises on your bed (if your ceilings are as low as mine, that'd be bad ).

As far as biking in the rain goes, if it's just a light rain and you're not biking to somewhere, who cares if you get all wet? I biked home seven miles in the pouring rain/thunderstorm and it wasn't that bad aside from not being able to see at times. While I wouldn't suggest biking in a thunderstorm like I did, I highly encourage biking in light rain. Yes, you will get wet. Yes, you will get road grim on you. Yes, it is fun. :D

I missed that, sorry. I know exactly what you mean with the creaking floorboards! Luckily where I'm staying now the floor is pretty good, there's a couple of noisy spots I try to avoid though if I'm doing it at 3am or something. I don't think a bed gives enough support to do anything on really (well...) so I do it on the floor. The hindu squats are pretty good silent alternative to jumping and burpees and stuff, probably not so good for developing power though, but a good workout anyway.

The main reason for not wanting to bike in the rain is not wanting to get the road grime on my bike, it's brand new and so shiny! It was pretty fun on my old bike, guess I should just use that.

Look into planche training. If you can even approach this, you're set. Protip: you won't get there doing weights, just bodyweight work.

Good tip, thanks!

 

[ston3r08]

I studied Personal Training for a year, You don't need money or equipment to do exercises, there are heaps of things in the house you can use that can implement some kind of gym equipment.

Have a look at the link that gives you heaps of exercises with out using equipment

http://liquidparallax.com/2006/12/11/347-exercises-you-can-do-without-equipment/

 

[A Blind Guy]

I have a hard enough time running in the woods as it is. I will keep my shoes on.

You wouldn't after you went shoeless for a long enough amount of time.
although i wouldn't suggest barefoot trail running. barefoot grassy field running is much better.

 

[A Blind Guy]

warm up your lat muscles before you do bench exercises because the lats are the first muscles to fire when you bench.