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fapling
 
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30min bodyweight strength workout?

hey guys, simple question: if you had 30 minutes a day to workout with no weights and no equipment, and your goal was to put on lean muscle mass, what would you do?

i'm going to be moving around japan this summer shooting a film, and i really am not sure what kind of stuff i should be doing.

for all the articles i read you might as well consider me an untrained individual, i lost the 6lbs or so of muscle i had gained over the summer and fall semester in spring to laziness, so time to restart and hope this lifestyle change sticks.

any advice is appreciated, thanks
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Old 05-19-2010, 06:09 PM fapling is offline  
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assplow
 
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it seems this chick has a ton of workouts and other things set up just the way you are looking for, but i dont know from any kind of expertise. just might be a good place to look i guess

http://www.youtube.com/user/charliejames1975
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Old 05-19-2010, 07:50 PM assplow is offline  
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jaegertech
 
Absolutely no equipment is a bit tough, but a pull up bar is enough to get you going. A few possibilities:

Chin-ups
Pull-ups
Wide-grip pullups
Chair dips
Hanging knee raises
Push-ups
Squats
Lunges

How many of each and how you split them out is going to be based on the shape you are in now. I've noticed much better results since switching to max sets instead of max reps on everything except the knee raises, ie you still train to failure, but instead of getting there with 2 sets of 10 reps, you get there with 4 sets of 7. It seems like every little bit counts with body weight exercises.
Old 05-19-2010, 10:18 PM jaegertech is offline  
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fapling
 
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Quote:
Originally Posted by assplow View Post
it seems this chick has a ton of workouts and other things set up just the way you are looking for, but i dont know from any kind of expertise. just might be a good place to look i guess

http://www.youtube.com/user/charliejames1975

ah yes she is the

Quote:
Originally Posted by jaegertech View Post
Absolutely no equipment is a bit tough, but a pull up bar is enough to get you going. A few possibilities:

thanks, but as stated in the OP i will have no equipment available to me.
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Old 05-20-2010, 12:02 AM fapling is offline  
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Jason
 
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ah yes she is the



thanks, but as stated in the OP i will have no equipment available to me.

That means you use anything around you, be it chairs, doorways, water jugs, whatever. There is always equipment available, it just might not be specifically targeted for fitness.
Old 05-20-2010, 12:40 AM Jason is offline  
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fapling
 
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That means you use anything around you, be it chairs, doorways, water jugs, whatever. There is always equipment available, it just might not be specifically targeted for fitness.

normally this would be fine, but i am traveling in strangers houses in a foreign country and i do not want to do that. i would rather not piss off any of the hosts that have me.

it would be great if you guys would give me the benefit of the doubt and believe me when i say "no equipment." though i do think i could use a wall (so, headstand pushups are an option).
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Old 05-20-2010, 12:55 AM fapling is offline  
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Conna
 
Progressively move your feet higher to increase the difficulty of push-ups. See if you can eventually go for hand-stand pushups. Then go for clapping version of those. Check out http://beastskills.com/tutorials.htm for some more ideas.
Old 05-20-2010, 03:57 AM Conna is offline  
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Coqui
 
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normally this would be fine, but i am traveling in strangers houses in a foreign country and i do not want to do that. i would rather not piss off any of the hosts that have me.

it would be great if you guys would give me the benefit of the doubt and believe me when i say "no equipment." though i do think i could use a wall (so, headstand pushups are an option).

It's not that we're not giving you the benefit of the doubt, it's that it's a lot harder to put on muscle mass without additional resistance.

And you will have weights with you. It's called your suitcase. Now you're not using anyone else's things.
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Old 05-20-2010, 06:15 AM Coqui is offline  
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Coqui
 
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I'd do pushups, pullups, box jumps (look for a ledge people sit on and use that to jump on), overhead press with your suit case, single arm dumbell rows with your suitcase, lunges with your suitcase
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Old 05-20-2010, 06:18 AM Coqui is offline  
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mainbrotha
 
Check out ross training. I think that's the name. I'm pretty sure he's got a lot of links and videos to no weights training. Google it.
Old 05-20-2010, 08:30 AM mainbrotha is offline  
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fapling
 
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thanks for the website suggestions, will check 'em out; and that was smart coqui, i didn't think about using the suitcase/luggage, that's a real smart idea.

thanks guys, will post back with a routine once i read.
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Old 05-20-2010, 05:18 PM fapling is offline  
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Old 05-20-2010, 06:02 PM fullvietFX is offline  
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AnasSplenium
 
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thanks for the website suggestions, will check 'em out; and that was smart coqui, i didn't think about using the suitcase/luggage, that's a real smart idea.

thanks guys, will post back with a routine once i read.

Hope you will, I'd be very interested to see what you come up with.
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Old 05-28-2010, 06:42 PM AnasSplenium is offline  
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fapling
 
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sure, here's what i'm doing right now:
4 pullups
8 clap pushups
10 straight leg raises

that constitutes one set, repeat as many times as possible in 20 min.

workout 6 days a week, rest 1 day, for 3 weeks. rest 1 week. then, start a new 3 week cycle.

i have yet to construct the next one.
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Old 05-28-2010, 10:43 PM fapling is offline  
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fapling
 
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this is what i'm doing for my next three week cycle:
crossfit days:
-split jumps x10 (10 each leg)
-superman compounds (raise into superman and squeeze, do breast stroke, lower x10)
-hindu pushups x15

strength building days:
-train l-sit
-train handstand pushups
-train glute-ham raises (if we can't do these, train squats)
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Old 06-04-2010, 04:43 PM fapling is offline  
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