Good home workouts? (no equipment)?

Question

I normally goto the gym for my physical training needs, but im finding it harder to go for whatever reason thats not important. (note: its not my motivation, i want to go, its just im not physically able to). On the days i dont go, which are becoming more often i find myself just doing 200 calories on the video game dance dance revolution as my cardio. Without any weight training, i have abolutley NO equipment. Today would be legs + abs day, normally id do Captians Chair, and Abdominal isolator today for abs, and just leg extension, curls, and seated press for legs. What are my effective alternitives? And how much of each should I do?

Captians Chair:
3 sets of 20
Abdominal Isolator:
3 sets of 25, 80lbs

Leg extension (Quadraceps)
3 sets of 15, 40 lbs (individual leg)

Leg Curl (hanstring)
3 sets of 15, 40 lbs

Seated leg press:
3 sets of 15- 20 (pending mood), 155 lbs
(I also do my calfs on the seated leg press, same sets, reps and weights as normal leg press)

Thanks in advance.

Although i want to know to better myself in time, i need to know for right now. And I wont buy anything, unless its a medicine ball, and even so id rather have somthing i can do today without any equipment.

by physical theripy i meant like working out, cardio/weight training etc etc

Answer 1

Here is what you need to do, if you are serious about losing weight and keeping it off. Eat 6 small meals a day about every 4 hours. Here what that will do for you, your metabolism will increase (i.e. Loose weight) and you will have more engry. If you go on a diet and eat less, your metabolism will slow down and store to fat. That is why diets dont work. Only the size of your fist, carbs (examples:baked potato, pasta, oatmeal, beans, corn, melon, apples, fat free yogurt, whole wheat breads)in one and protien (examples:chicken breast, swordfish, shrimp, turkey breast) in the other. You can also eat vegetables and salads with any meal, they dont have none or little fat). 30min cardo exercise every day. Any of these(examples: walking, jogging, swimming,running, biking, ect), Monday cardo, tues upper body (arms: curls, tricep extensions,pull ups, front press)(abdominals: leg pull crunch, leg raises), (chest: bench press, butterfly, pullover)(shoulders: front press, arm pullover, cross county skier machine)(back:seated row, lat pull downs, back extension)(YOU DONT HAVE TO DO IN ONE DAY, mix it up) wed cardo, thurs lower body (legs: leg pull,leg press, squats, lounges) fri cardo, sat upper. Sunday eat anything you want and dont exercising, you do this on sunday so your body doesnt go into starvation mode. YOU NEED TO TAKE SUNDAY OFF. If you stilck with this you will have a great body. also drink aleast 8oz of water daily! Stay away from Mcdonals, Wendys, ect because there is nothing good for you on the menu's even the salads are bad (beaon bits, cheeze, dressing, ect) Good Luck :)

Answer 2

I also take Physical Therepy, what i do is i do starsitups, do a regular sit up hold for 30 sec, down then do a situp leanin in to the right hold for 10 seconds, same for left side-10seconds- that whole right, left, strait up situp counts as one, you sould start doing 5 then up it to 10. That is for abs...
For legs... If you have a stool of some stairs stand on it on one leg and kinda lower yourself your free leg wouldbe out front and should almost touch the ground do 30-50 up-downs on each legs.

Answer 3

2 words: WINDSOR PILATES

get that video, do the 50 minute workout.. it's awesome. targets everything, legs, abs, core... except maybe arms..but u can do weights for that.

:) good luck!