"weight-less" workout

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Hood Rat Matt

Hood Rat Matt

aka Goodfella (since '02)
#1
Oct 19, 2009
3,976
13,463
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East Oakland (Hills)
#1
what's worked for you guys? aside from the obvious "jail cell" moves like, pushups, sit-ups and burpees...do you all do any unique exercises which don't require any weights.

also i got a couple 40lb dumbells....besides curls and overhead press, what are some good exercises that have worked for you guys (w/o a bench)
 
Hood Rat Matt

Hood Rat Matt

aka Goodfella (since '02)
#5
Oct 19, 2009
3,976
13,463
113
44
East Oakland (Hills)
#5
i want to gain strength and tone up a little....i've gotten a little belly fat over the last few months and i'd like to shake it.

@ Shea...sex used to be a great workout for me, but i'm not gettin it often enough to benefit in that way...and since i quite drinking/drugs, i'm a bit of a chump in bed for the time being lol
 
Hood Rat Matt

Hood Rat Matt

aka Goodfella (since '02)
#8
Oct 19, 2009
3,976
13,463
113
44
East Oakland (Hills)
#8
i do run and bike....but that really doesn't do much for strength.

i was looking for some interesting exercises...thought s/o might have something innovative you can do with chairs or something

right on, Shea...appreciate the encouragement
 
iaoish

iaoish

Sicc OG
#11
May 14, 2002
6,278
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#11
sit on a chair/couch place your hands on the edge and your legs straight in front of you. Now move your ass of the couch/chair so your ass is infront of it, with your legs straight infront of you with your hands (next/behind you) still on the edge. Now bend your arms so you make a 'dip' make sure your as just don't touch the ground and move back up again. (I hope this explanation is clearly)
This is an excersice for your triceps and shoulders.

You can do push ups with your weights. Lay them on the floor and grab them so you can make your push ups lower then usual.

Lay on the floor with your upper body from the floor and your legs straight, also from the floor and contract and expand your legs.

Lay on the floor with your upper body from the floor and your legs straight, also from the floor, now move your legs under and over each other.

Lay on the floor with your upper body from the floor and your legs straight, also from the floor and make peddle your legs

These are for your lower abs.

Stand up straight, move one leg infront of you and bend this leg until this knee almost hit the ground (don't hit it) and move back up again, now do the same with the other leg.
This is for your theighs and ass.

Stand up straight place one hand (open) infront of your tummy place the other hand on top of the other (in a fist) now move your open hand up, while at the same time you press your hand which is a fist down.
Don't press to hard with the hand that is a fist you need to be able to move the hand that is flat/open upwards, when you are at your chest move the hand which is the fist down and counter press with the open hand.
You are dowing it right when you feel the muscles in your arms working right away.. and in a few moments they start to shake.

Fold your hands into eachother infront of you at the height of your chest and pull both hands, you should feel it working in your shoulders, pull for about 10 seconds and repeat.

I hope this was helpfull and a clear discription.. This is all I could think of from the top of my head.
(all excerisces should be repeated).

Don't forget to stretch and loosen your muscles now.
 
iaoish

iaoish

Sicc OG
#13
May 14, 2002
6,278
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#13
no problem, glad to help out with workouts. I just hope I described everything clear enough.

You also can do combo's like stand up straight, do a squat, continue to do a push up, move your legs under your body so you end up laying on your back, do a sit up. Stand up and start with the squad again and so on and so on.

I know a lot of stretch thinggies too if you need some.. In this progress it is important to keep your back straight. And I always cross my arms infront of me.
 
iaoish

iaoish

Sicc OG
#14
May 14, 2002
6,278
6,950
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#14
Oh forgot one for the underarms stand up straight. Move your arms straight infront of you (so at the height of your shoulders) then open up your hands with your fingers fully extended, now contract them so you make a fist and then fully extend them again (do this about a 100 times with power)
You can also do this with your arms straight to the sides (still the height of your shoulders or your arms straight up in the air above your head).

Oh and reqular squads offcourse.. if you do some squads then you should finish it off with standing straight. Feet next to eachother and go stand on your toes.
Now slowly (!!!!) bend your knees so you 'get down' I must stress this, slowly!! now at various levels you stop and hold your position a few seconds and then continue to decend.

Still on your toes. Now slowly (!!!!!) move back up again and again and various levels stop and hold your position for a few seconds.

Repeat this progress this is a killer for your legs you should feel them shaking in a matter of no time.
 
ant_johnson_16

ant_johnson_16

Sicc OG
#16
Jul 1, 2004
6,972
474
83
36
#16
GoodHRMFella said:
i do run and bike....but that really doesn't do much for strength.

i was looking for some interesting exercises...thought s/o might have something innovative you can do with chairs or something

right on, Shea...appreciate the encouragement
Click to expand...
Set 2 chairs up. Put your heels on one chair and hands on the other and do dips.
 
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