Full body workout without equipment?

Question

Any suggestions/good websites to show how to have a full body workout without using any weights, swimming pool or equipment?

Answer 1

this is a strength workout by the navy seals. Its funded by the goverrnment, they dont have any fancy machines and crap, but they come home all buff and big? it just takes hard work and a good diet to get it thats all. hope this helps

NUTRITION

Proper nutrition is extremely important now and especially when you arrive at BUD/S. You must make sure you receive the necessary nutrients to obtain maximum performance output during exercise and to promote muscle/tissue growth and repair. The proper diet provides all the nutrients for the body's needs and supplies energy for exercise. It also promotes growth and repair of tissue and regulates the body processes. The best source of complex carbohydrates are potatoes, pasta, rice, fruits, vegetables. These types of foods are your best sources of energy.

Carbohydrates, protein, and fat are the three energy nutrients. All three can provide energy, but carbohydrate is the preferred source of energy for physical activity. It takes at least 20 hours after exhaustive exercise to completely restore muscle energy, provided 600 grams of carbohydrates are consumed per day. During successive days of heavy training, like you will experience at BUD/S, energy stores prior to each training session become progressively lower. This is a situation in which a high carbohydrate diet can help maintain your energy.

The majority of carbohydrates should come from complex carbohydrate foods that include bread, crackers, cereal, beans, peas, starchy vegetables, and other whole grain or enriched grain products. Fruits are also loaded with carbohydrates. During training, more than four servings of these food groups should be consumed daily.

Water intake is vital; stay hydrated. You should be consuming up to four quarts of water daily. Drink water before you get thirsty! ! ! Substances such as alcohol, caffeine and tobacco increase your body's need for water. Too much of these substances will definitely harm your body and hinder your performance. Supplemental intake of vitamins, as well, has not been proven to be beneficial. If you are eating a well balance diet, there is no need to take vitamins.

TRAINING TABLE CONCEPT

NUTRIENT INTAKE
Carbohydrates 50-70% of calories
Protein 10-15% of calories
Fats 20-30% of calories


PT SCHEDULE II
(Mon/Wed/Fri)

SETS OF REPETITIONS
WEEK #1, 2: 6X30 PUSHUPS
6X35 SITUPS
3X10 PULL UPS
3X20 DIPS
WEEK #3, 4: lOX20 PUSHUPS
10X25 SITUPS
4X10 PULL UPS
10X15 DIPS
WEEK #5: 15X20 PUSHUPS
15X25 SITUPS
4X12 PULLUPS
15X15 DIPS
WEEK #6: 20X20 PUSHUPS
20X25 SITUPS
5X12 PULL UPS
20X15 DIPS


These workouts are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high repetition workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time. The below listed workouts are provided for varying your workouts once you have met the Category I and II standards.

PYRAMID WORKOUTS

You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the beginning of the workout. For instance, pull ups, situps, pushups, and dips can be alternated as in the above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. For example, say your goal is "5."

# OF REPETITIONS
PULL UPS: 1,2,3,4,5,4,3,2,1
PUSHUPS: 2,4,6,8,10,8,6,4,2 (2X # pull ups)
SITUPS: 3,6,9,12,15,12,9,6,3 (3X #pull ups)
DIPS: same as pushups

Answer 2

1

Answer 3

My ideas? Try to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. Work hard, but don't over 60 minutes at a time. Do planks and other abs exercises on alternate days.

On training days, do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

Read magazines like Shape, Womens Fitness, Fitness, etc to get tips and to stay motivated.

Good luck and stick at it. This plan has lost me 20 lbs in 12 weeks so far, just go for it!

Answer 4

You should really check out Kyle Leon’s Gain Muscle Program, it's the best muscle building program in the recent times. It's a MS Excel based application which utilises a lot of data related to the user’s specific body type, in order to help him/her create an ideal nutrition plan for his/her unique body type.

It also synchronises and customises every user’s individual training program, in line with his/her daily nutrition needs, thereby ensuring that he/she is able to develop muscle mass in a safe manner and free of fats.

I packed 20 lbs of lean muscle in one month and a half by doing his program. Check out his video at http://www.maxmusclefast.com to learn how it works. You will gain lean muscle mass as quickly as humanly possible. Good luck!

Answer 5

The Prison Workout: A Total Body Exercise Routine Some prison inmates have nothing but a sink, a toilet, their bed, and a few square feet of space at their disposal. They need an exercise routine that can be done in a confined space without equipment. The "Prison Workout," which was nicknamed by some people who saw prisoners without access to weights doing it, is designed to develop strength, endurance, speed, agility, and balance. It also produces gains in muscle, losses in body fat, and plenty of stamina. It is a total body and cardio workout. The Prison Workout consists of one classic exercise, the "burpee." This exercise works your chest, arms, front deltoids, thighs and abs. The burpee is a six-count exercise: 1) Stand with your feet shoulder width apart and your hands raised over your head. Then squat down and place your palms on the floor by your feet. 2) Kick both of your legs back so that you're in push-up position. 3) Bend your elbows and lower your body until your chest touches the floor. 4) Push yourself back up. 5) At the end of the push-up, quickly pull both knees into your chest while keeping your hands on the floor. You're jumping back into the squat position of step one. 6) Stand straight up by straightening your legs and throwing your hands in the air over your your head. You're now in the position that you started in. You can make the burpee more advanced and increase the explosive power in your legs by jumping into the air as you stand up. The Prison Workout is done in descending sets. For example, begin by doing 20 burpees without stopping. Rest 30 seconds, and then do 19 burpees without stopping. Rest 30 seconds and do 18 burpees. Continue doing descending sets until you get down to a final set of 1 burpee. That makes a total of 210 burpees. For most people, 20 sets will be too much to start with. In that case, pick a lower number of sets like 15 or 10 or even fewer for your first workout. Then add a set every 1-2 weeks until you reach your goal. In prison, doing 20 descending sets without stopping is the minimum to be considered a "man." If you can do 25 sets, you're considered to be pretty tough, and, if you can do 30 sets, you're considered a "stud." If you're doing other exercises in addition to this workout, do your burpee workout 3 times per week on cardio days. If some of you who've read this far are thinking to yourselves, "This Prison Workout is too easy. I'm looking for a man's workout," try one of these advanced variations of the basic burpee. 1) If you have access to pull-up bars, at step 6, jump up and do a pull-up. That will add 210 or more pull-ups to the workout. 2) Place dumbbells on the floor. Use the dumbbells as push-up bars for steps 1-5. At step 6, clean the dumbbells to your shoulders, press them overhead, and then set them back down for the next repetition. In other words, add an overhead press to each burpee. Be sure to use the solid, hexagonal dumbbells rather than the adjustable kind. By itself, the Prison Workout will strip fat from your body, add muscle, and build stamina. Alternate it with a weight training routine, and you may be mistaken for a Greek god, or, at least, for an ex-convict. If you can follow simple instructions, then you can build a HEALTHY, HIGH-PERFORMANCE, ATTRACTIVE body in the comfort of your own home using ONLY bodyweight exercises.

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