Cheap ass work out

[DrunkTigerWoods]

I stopped going to the gym on campus because its always crowded and they have dumb rules. So I was looking for things I can do in my room without any equipment.

[levi333]

Without any equipment?
Umm, pushups, situps, running in place, jumping jacks, sex, etc... Use your imagination. Or get DDR and a dance pad.

[DrunkTigerWoods]

Well I was asking if anyone knows some specific methods. Like there are many ways to do sit-ups.

[Scorch]

...

D. D. (F'N) R.

[mousin]

Without any equipment?
Umm, pushups, situps, running in place, jumping jacks, sex, etc... Use your imagination. Or get DDR and a dance pad.

my experience: doggy style wont work here, you gotta do something.. that involves manuevering, something like missionary? =D. or the "frontal piggy back" where you give a piggy back ride for a girl, but shes in front of you.

its like this :

O O
\-|_
|

[DrunkTigerWoods]

Be serious people

[sblymnlcrymnl]

Without any equipment?
Umm, pushups, situps, running in place, jumping jacks, sex, etc... Use your imagination. Or get DDR and a dance pad.

my experience: doggy style wont work here, you gotta do something.. that involves manuevering, something like missionary? =D. or the "frontal piggy back" where you give a piggy back ride for a girl, but shes in front of you.

its like this :

O O
\-|_
|

:rofl: You, sir, are an artist.

[dnt_h8me2]

buy a pedometer and run your Cheap Ass off!
i ran like 3.5 miles for the first time in years and my legs felt like jelly for about 3 days after. :P

[mousin]

wait wait, i need to fix it its more like this:

took third edit to get this right:

.......female > OO <male
back of female \|_ <_legs of female
........................(( < legs of male

[mousin]

fixed. =D

[dratsacras]

So I was looking for things I can do in my room without any equipment.

And the winner of tonight's "Make A Masturbation Joke" set-up line contest goes to...

Seriously, though; push-ups. Sit-ups. Move furniture around and clean behind it. Learn how to juggle.

[mousin]

.......female > OO <male
back of female \|_ <_legs of female
........................(( < legs of male

[minx]

yoga

ti chi

[ZForce915]

1) Push ups
2) Crunches, not sit ups. It is very easy to hurt your back doing sit ups. Lie down, put your hands at the side or your head (not behind) and lift your stomach up with your butt on the ground. Your body will rise a little, but you should mostly be in a lying down position in the air (if that makes sense to you)
3) Squats. Back straight!
4) Thrusts. Again, back straight!
5) Shadow boxing. If you don't mind looking silly this can get your body working.

Hope this helps. All of this can be done for $0. If you're willing to buy a couple of dumbells then you can add a little to it.

[Backlash]

Unfortunately, there's really not much you can do to increase muscle without lifting heavy weights. If you're just looking to stay in shape, go running or something.

A better place to ask this question might be here:

http://www.elitefitness.com/forum/forumdisplay.php?s=&forumid=9

[PrinceNeil]

You can increase muscle...just do lots of push-ups like 3 sets of 40. Also incline your feet to work the upper chest to make your chest look bigger and wider.
Then work your tri-cepts by doing triangle push-ups or get 2 chairs and do dips where your feet is on 1 chair. Do those until you can't do them anymore, and you'll see results in about 2 weeks of pain.

[Admiral Ackbar]

What's your goal?

Increased muscle mass?
Lean Muscle Mass?
Reduced fat?

[Nirvanaguy777]

running i find is a very good excersize, i use the tredmill for at least 15 minutes a day at my gym, also i find DDR burns fat well

[Cornfedwb]

Unfortunately, there's really not much you can do to increase muscle without lifting heavy weights. If you're just looking to stay in shape, go running or something.

A better place to ask this question might be here:

http://www.elitefitness.com/forum/forumdisplay.php?s=&forumid=9

That's not really true, isometric exercises can do a great job in the abscence of weights.

But to the OP, what are you trying to accomplish, just saying "working out" doesn't tell us nearly enough.

[punqsux]

just ride a bike (not something you can do in your room but you can get a decent bike for ~$50. ride places close to home, youll get in shape and save $ on gas!

also play ddr! you prolly wont lose 100 pounds in a month playing ddr, but you can lose weight on it, play it for 15-20 mins before you take a shower in the morning, the combonation really wakes you up.

[Journey]

http://www.ebgames.com/ebx/product/245463.asp

[craven_fiend]

haha, someone had to post that game. i actually saw that game in a store the other day, i was like wtf is that.

[sblymnlcrymnl]

What's your goal?

Increased muscle mass?
Lean Muscle Mass?
Reduced fat?

"I wanna look good naked" - Lester Burnham

[DrunkTigerWoods]

Thanks for the help. I'm trying to build some more muscle and tone. I'm working upper body for the most part. I have some free weights at home that I'll get this weekend.

[Admiral Ackbar]

Well, assuming that all you have are say, a bar and dumbells, here's some exercises that focus on different muscle groups.

I apologize if I don't get the names of the exercises properly.

First, if you're focusing on strength do low reps high weight. I recomment building up in pyramids and doing four sets.

Warm-up for something like ten reps that get the muscles working on your very first exercise of the day. This warm up set shouldn't be too stressful. Either that or some, light stretching before you work out.

Then do a set of 8, 6, 3-4, and a final set of eight-6. You'd increase the wieght for each of the first three sets to your limit. Then decrease it for the last. Also, each time you want to push yourself. You want to have enough weight on that it's hard for you to do 3-4 sets by the end.

If you're doing for lean mass, do light weight and a lot of reps. Say, five sets of 10, 8, 6, 8, 10 or something like that.

For chest you can do Bench, Incline, Decline, Fly's, and push ups.

For shoulder do a shoulder press. Some lateral raises. (IE take your dumbells and slowly swing the weight out in front like you're reaching. Also do that to the side. Keep your arms straight, or with a a very slight bend at the elbo, and focus all of your motion in your shoulders.) Dips.

For your back, do the row, pullups, sit ups in reverse focusing on your lower back. Also do that with weight. For example, while standing have a bar or dumbell in your hands. Then slowly bend over, with your back arched, focusing your movement on your lower back. Make sure you're comfortable. Then slowly stand back up. There are names for these, and while I do them I'm not familair with the name.

There are all sorts of curls you can do for biceps, triceps, and forearms.

You must do some exercise on the lower body. Even if it's just once a week and light. Do some calf raises, squats, quad and hamstring curls, something. It doesnt have to be a ton of weight if you're focusing on upper body, but you must do something.

Also, you must do some cardio. Preferably after you lift. If you're not looking to burn fat then it doesn't have to be a ton. Jump rope for ten minuted or so. Jog a mile. Do some sprints. Just something that keeps your heart rate elevated for a bit.

Then, you need to do situps and make sure you get some sthength in your midsection on both your back and your front. Sometimes this is called the Core. Also, work on flexability in this area and stregthen this area. It helps promote balance and pprevent injury at higher weights. Stretching is important because it actually promotes muscle growth and proper definition.

Finally, always work in order of larger muscle groups to smaller muscle groups, always do cardio after you do weight lifting. Always do sit-ups after cardio.

Knowing is half the battle!

[bignick]

dumbells

[The Successful Dropout]

http://www.ebgames.com/ebx_assets/product_images/245463.jpg


edit: journey beat me to it

[Kaijufan]

What are some of the stupid rules at the gym?

[ZeroSupporT]

I remember my dad used to say "If you wanna work out, go out back and lug around a big rock, Its just as good as any gym equipment out there: - The original cheap ass.

[camoor]

I remember my dad used to say "If you wanna work out, go out back and lug around a big rock, Its just as good as any gym equipment out there: - The original cheap ass.

LOL! :lol:

[magilacudy]

What are some of the stupid rules at the gym?

I was wondering about that too.

Unfortunately, there's really not much you can do to increase muscle without lifting heavy weights. If you're just looking to stay in shape, go running or something.

I had my response all typed out but Backlash pretty much said it all.

[basketkase543]

Does it make a difference if you run before you lift weights? Is it better to run afterwards?

[Admiral Ackbar]

It's better to run after you lift. It's better for strength and endurance. That is unless you have a long rest period in between. Like run in the morning and lift in the evening.

Look at it this way. If you jog two miles you're losing the strength and energy that you could apply to lifting. But if you run after your lift you're building endurance and extending the rise of your heart rate after your lifting exercises.

The reason for doing crunches after jogging and not before is the same reason. when you jog, you use your midsection quite a bit. If you do a ton of crunches before you jog, you're going to negatively affect your running by losing that strength. If you do crunches after you're building endurance in your midsection and lower body that will help improve your jogging.

[friedram]

Find a gal that you are interested in and get her to start going to the gym with you. One of my lifting partners eventually married me (foolish girl :-) )

It's easier to work out if you can make yourself driven. Women always provided me good motivation to work out. That, and as much as some of them try to deny it, they love ripped bodies. (over fat, and "nice" go figure.)


In this order:
Stretch (oh yeah, unless you want to have complications when you get "old")
Pull Ups- do as many as you can (even if it is only 1)
100 Situps in 2 minutes or less
20 Situps as fast as you can
Bike 20-30 minutes

All of the following have 1 warmup set that is not listed at a low weight. (Warmup and ensure proper form training)
3 sets Bench, 8-12 reps
3 sets Incline Bench, 8-12 reps
3 sets Millitary Bench, 8-12 reps
6 sets Curls with Bar- alternate inside, outside grip
3 sets overhead curls
3 sets pull downs

Alternate Days-
Stretch
Situps (as listed above)
Dead lifts (really don't forget to do warm up here)
4 Sets with at least 10 reps- do less weight if you have to.
Run 20 minutes (Eventually try to do 3 miles every other day, but for the first few months, just try to do what you can- 20 minutes is a decent benchmark)

Good luck.