Workout advice

I’ve been wanting to get back into better shape for a while now. My overall fitness has been decreasing over the past couple of years. I don’t have access to any equipment other than a pair of 20 lbs dumbbells (if I can find them). I don’t have a means of going to a gym (as of now).

Does anyone have any (helpful) suggestions?

Maggot Face wrote: I’ve been wanting to get back into better shape for a while now. My overall fitness has been decreasing over the past couple of years. I don’t have access to any equipment other than a pair of 20 lbs dumbbells (if I can find them). I don’t have a means of going to a gym (as of now).

Does anyone have any (helpful) suggestions?

What are your goals? What does “get back into shape” mean? Do You have any injuries? Whats your budget if there is one? Do you supply your food or does someone else?

oh hai wrote:

Maggot Face wrote: I’ve been wanting to get back into better shape for a while now. My overall fitness has been decreasing over the past couple of years. I don’t have access to any equipment other than a pair of 20 lbs dumbbells (if I can find them). I don’t have a means of going to a gym (as of now).

Does anyone have any (helpful) suggestions?

What are your goals? What does “get back into shape” mean? Do You have any injuries? Whats your budget if there is one? Do you supply your food or does someone else?

I want to improve my strength and stamina. I’m already doing cardiovascular exercise, keeping my heart rate in a target heart rate zone by running. I don’t have any injuries really. I’ve got Osgood-Schlatter disease, so my knees are iffy. Wearing a knee brace takes care of that pretty well, though. As far as a budget goes, I dunno. I supply my own food as I do my schooling from my home.

Maggot Face wrote:

oh hai wrote:

Maggot Face wrote: I’ve been wanting to get back into better shape for a while now. My overall fitness has been decreasing over the past couple of years. I don’t have access to any equipment other than a pair of 20 lbs dumbbells (if I can find them). I don’t have a means of going to a gym (as of now).

Does anyone have any (helpful) suggestions?

What are your goals? What does “get back into shape” mean? Do You have any injuries? Whats your budget if there is one? Do you supply your food or does someone else?

I want to improve my strength and stamina. I’m already doing cardiovascular exercise, keeping my heart rate in a target heart rate zone by running. I don’t have any injuries really. I’ve got Osgood-Schlatter disease, so my knees are iffy. Wearing a knee brace takes care of that pretty well, though. As far as a budget goes, I dunno. I supply my own food as I do my schooling from my home.

You didn’t say size, you said Strength and stamina. I take it you don’t care about looking good, you want to BE fit.

Strength and Stamina is more of Rosputin’s and Gplex’s thing. However, you can easily build stamina and strength with body weight exercises. Obviously the results will not be as drastic as they would be while using weights.. BUT needless to say you can get a good pump by doing pushups, dips, pull/chin ups, tricep extensions etc..

You should be in taking wholesome foods that actually expire (No processed!). Eat carbs (whole grain bread, pasta’s, potatoes etc..), Eat Proteins (Chicken, Fish’s, Steak, Turkey’s etc..), Eat Veggies (All welcome), Eat Fruits (All welcome), and intake vitamin supplements like Fish oil gel caps x1 - 3, Flax Seed gel caps x1, Multi-Vitamin x1 and vitamin C x1. Drink lots of water, stay away from sugars and diuretics like Coffee, Coke and “power drinks."

Your workout regime could be really anything.. you don’t need a specific routine to go by if your goal is stamina and strength. I would train 3-4 times a week with body weight workouts.

Try this;

Week/1

Monday- Pushup variations (change it up!!) x fail / 3 sets
Dips x fail / 3 sets
-Cardio (10-15minutes)
Bicep curls x 5/ 5 sets
Tricep extensions (over head) x 8/ 5 sets
-Shoulder incline raises with 20’s x 15 / 3 sets

Tuesday- cardio (walking, jumping, crawling lol JUST MOVE!)

Wednesday - Squats with 20 pound dumbbells (over head) x 5/ 3-4 sets
Lunges with 20 pound dumbbells x 10/ 3 sets
Calve raises with 20’s x 15/4 sets
Jumping Jacks x 50 / 2 sets
-Cardio 10-15

Thursday - Rest (you can be lazy )

Friday - Chin ups (change grip up wide - narrow - wide) x 8/ 3 sets
Plank! till failure / 2 sets
Run up the stairs with 20’s in hands until your legs are pissed off!!! x 2 sets
Bent over rows with 20 x 15/ 4 sets
-rest
Cardio 20-25 minutes

Take the weekend off and get back on it !!

Obviously you should tweak this routine or any routine found on the internet to fit YOUR fitness goals and equipment you possess.

Hope you get into working out bro, makes life a lot more enjoyable.

Eat healthy, drink water, etc, aside from the causal workout.

Zero Gravity

oh hai wrote:

Maggot Face wrote:

oh hai wrote:

Maggot Face wrote: I’ve been wanting to get back into better shape for a while now. My overall fitness has been decreasing over the past couple of years. I don’t have access to any equipment other than a pair of 20 lbs dumbbells (if I can find them). I don’t have a means of going to a gym (as of now).

Does anyone have any (helpful) suggestions?

What are your goals? What does “get back into shape” mean? Do You have any injuries? Whats your budget if there is one? Do you supply your food or does someone else?

I want to improve my strength and stamina. I’m already doing cardiovascular exercise, keeping my heart rate in a target heart rate zone by running. I don’t have any injuries really. I’ve got Osgood-Schlatter disease, so my knees are iffy. Wearing a knee brace takes care of that pretty well, though. As far as a budget goes, I dunno. I supply my own food as I do my schooling from my home.

You didn’t say size, you said Strength and stamina. I take it you don’t care about looking good, you want to BE fit.

Strength and Stamina is more of Rosputin’s and Gplex’s thing. However, you can easily build stamina and strength with body weight exercises. Obviously the results will not be as drastic as they would be while using weights.. BUT needless to say you can get a good pump by doing pushups, dips, pull/chin ups, tricep extensions etc..

You should be in taking wholesome foods that actually expire (No processed!). Eat carbs (whole grain bread, pasta’s, potatoes etc..), Eat Proteins (Chicken, Fish’s, Steak, Turkey’s etc..), Eat Veggies (All welcome), Eat Fruits (All welcome), and intake vitamin supplements like Fish oil gel caps x1 - 3, Flax Seed gel caps x1, Multi-Vitamin x1 and vitamin C x1. Drink lots of water, stay away from sugars and diuretics like Coffee, Coke and “power drinks."

Your workout regime could be really anything.. you don’t need a specific routine to go by if your goal is stamina and strength. I would train 3-4 times a week with body weight workouts.

Try this;

Week/1

Monday- Pushup variations (change it up!!) x fail / 3 sets
Dips x fail / 3 sets
-Cardio (10-15minutes)
Bicep curls x 5/ 5 sets
Tricep extensions (over head) x 8/ 5 sets
-Shoulder incline raises with 20’s x 15 / 3 sets

Tuesday- cardio (walking, jumping, crawling lol JUST MOVE!)

Wednesday - Squats with 20 pound dumbbells (over head) x 5/ 3-4 sets
Lunges with 20 pound dumbbells x 10/ 3 sets
Calve raises with 20’s x 15/4 sets
Jumping Jacks x 50 / 2 sets
-Cardio 10-15

Thursday - Rest (you can be lazy )

Friday - Chin ups (change grip up wide - narrow - wide) x 8/ 3 sets
Plank! till failure / 2 sets
Run up the stairs with 20’s in hands until your legs are pissed off!!! x 2 sets
Bent over rows with 20 x 15/ 4 sets
-rest
Cardio 20-25 minutes

Take the weekend off and get back on it !!

Obviously you should tweak this routine or any routine found on the internet to fit YOUR fitness goals and equipment you possess.

Hope you get into working out bro, makes life a lot more enjoyable.

Yeah, for now I just want to be fit. Getting bigger isn’t a priority for a while. I appreciate all the advice.

Maggot Face wrote:

oh hai wrote:

Maggot Face wrote: I’ve been wanting to get back into better shape for a while now. My overall fitness has been decreasing over the past couple of years. I don’t have access to any equipment other than a pair of 20 lbs dumbbells (if I can find them). I don’t have a means of going to a gym (as of now).

Does anyone have any (helpful) suggestions?

What are your goals? What does “get back into shape” mean? Do You have any injuries? Whats your budget if there is one? Do you supply your food or does someone else?

I want to improve my strength and stamina. I’m already doing cardiovascular exercise, keeping my heart rate in a target heart rate zone by running. I don’t have any injuries really. I’ve got Osgood-Schlatter disease, so my knees are iffy. Wearing a knee brace takes care of that pretty well, though. As far as a budget goes, I dunno. I supply my own food as I do my schooling from my home.

I had that same disease in one of my knees in high school. One day playing some stupid gym game I jumped up and tore my knee. Needed surgery and a pin put in. It’s been fine ever since, just be careful with jumping.

As far as getting in shape, I’d say start from the inside. Meaning start to eat well, only drink water, tea (iced as well), milk or orange juice -that is all I drink, but mostly water. My doc says I have a system as clean as an 18 yr old and i’m in my early 30’s.

After you get into good eating habits, it will be easier for you to wok out, then you can also go longer.

I’ve bee thinking about getting an Iron Gym.
I heard its best for Football palyers.

Modena wrote: I’ve bee thinking about getting an Iron Gym.
I heard its best for Football palyers.

What? An Iron Gym is a pull up/chin up bar that attaches to your door frame. Is that what you are talking about?