weights free workout
Here’s a two-day rotation, which you can complete twice a week for upper-body and abdominal work.
Set and rep schemes are given for both strength and muscle-building cycles, depending on your goals and current training cycle. The only equipment required is a pull-up bar. A portable one that pops into any doorway fits easily into a suitcase and is pretty cheap.
If you want to do away with the pull-ups, then you could do modified one arm rows using the edge of your bed as a bench, and use something heavy as resistance. Hint: a full gallon of water weighs 8 lbs.
DAY 1:
Push-up
Strength: 2-5 sets, 5-7 reps.
Muscle building: 3-5 sets, 15 reps.
Elevated push-up
Strength: 2-5 sets, 5-7 reps.
Muscle building: 3-5 sets, 15 reps.
Shoulder push-up
Strength: 2-5 sets, 5-7 reps.
Muscle building: 3-5 sets, 15 reps.
Dip
Strength: 2-5 sets, 5-7 reps.
Muscle building: 3-5 sets, 15 reps.
Seated leg tuck
Strength: 3 sets, 15-20 reps.
Muscle building: 3 sets, 15-20 reps.
DAY 2 :
Pull-up
Strength: 2-5 sets, 5-7 reps.
Muscle building: 3-5 sets, 10-15 reps.
Wide-grip pull-up
Strength: 2-5 sets, 5-7 reps.
Muscle building: 3-5 sets, 10-15 reps.
Reverse-grip pull-up
Strength: 2-5 sets, 5-7 reps.
Muscle building: 3-5 sets, 10-15 reps.
Crunch
Strength: 3 sets, 20-25 reps.
Muscle building: 3 sets, 20-25 reps.
Bent-knee raise
Strength: 2 sets, 15-20 reps.
Muscle building: 2 sets, 15-20 reps.
Sets and reps vary with skill level; these are target numbers. While you may be able to perform more sets and reps than prescribed, try to put more effort into each rep so that you reach failure within these ranges.
You could also add in bodyweight-only lunges to one of the training days, or for even more fun, do one-leg squats.
If you can't so a pull-up, try hanging from the bar for a set length of time. 10 seconds per set, then increase from there.
Eventually, work into doing NEGATIVE pull-ups. To do these, get a chair. Start in the "up" position of a pull-up, then lower yourself SLOOOOOWLY until you hit the "bottom" position. It should take 4 seconds to lower yourself. Then get back on the chair and go back to the top. Do 5 of these per set.
After a few weeks of this, try doing a pullup. You'll be surprised. I used this technique on a kid who was smart enough to get into the Air Force Academy, but never worked out a day in his life.
He had a month to be able to do a minimum of 4 pullups. I trained the heck out of him, and he did 6. I also had to train him to do a shuttle run, and a push-up test.
He got in to the Academy.
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