no gym workout

[magikusar]

reccomendations?

pushups in high volume?

[WOOO]

you can do a lot with improvised equipment and bodyweight movements like push ups, single leg squats and pull ups...

check out ross training:

http://rosstraining.com/blog/

[Donny]

Upper body workout you can´t beat doing multiple sets of Parallel bar dips and chins..go for a run and use the climbing frames in a park.

[oldtimer1]

Look up Ross training. He's an exboxer who is an animal at conditioning. He wrote a whole book on bodyweight training. He is not a bodybuilder but he is ripped, strong, and has gas in his tank regarding conditioning.

[Donny]

Look up Ross training. He's an exboxer who is an animal at conditioning. He wrote a whole book on bodyweight training. He is not a bodybuilder but he is ripped, strong, and has gas in his tank regarding conditioning.

Good advice and he shows lots of ways to make your own kit to train with..

[NaturalWonder83]

try this out:

4 sets of
wall slides 20
prone scapular retractions 50
pushups 50
single leg reaching deadlifts 10
side plank 1 minute

4 sets of
prone low mid trap raises 20
backburns 20
bulgarian split squats 20
butterfly bridges 20
rkc plank 30 secs-1 minute

nice and quick

[Donny]

can you please explain prone scapular retractions?

[Donny]

ok just saw it .. small movement .. very interesting thank you.

[oldtimer1]

Pick one of theses. Do 2 to 3 sets each.
1.(power) Burpees- lunge jumps- broad jumps- dip and jump-heavy bag.
2. (legs)bodyweight squats-single leg squats-bodyweight lunges
3. (back)chins hands over- swivel grip handles
4. (back thickness)body rows: grab a bar facing the ceiling with feet on a bench. Touch bar to chest.
5. (shoulder &traps)Head stand presses with feet against wall- you can use two elevated platforms to get a better range of motion.
6. (chest &tricep)Push ups- push up legs elevated.
7. (bicep emphasis)reverse grip pull ups
8. (tricep emphasis with chest)dips or narrow hand placement pushups.
9.(calf)single leg calf raises using a step for range of motion.
10. (abs)any type of  ab move that floats your boat. Sit ups-leg raises-planks-ab wheel- hanging leg raises.
11(heart muscle and conditioning) Do a form of cardio to finish like running, bike or swim. Use intervals sprints, medium length and distance. 
Guys on this board will laugh at this because they are bodybuilders but a routine like this can kick the ass of anyone.

[Donny]

Pick one of theses. Do 2 to 3 sets each.
1.(power) Burpees- lunge jumps- broad jumps- dip and jump-heavy bag.
2. (legs)bodyweight squats-single leg squats-bodyweight lunges
3. (back)chins hands over- swivel grip handles
4. (back thickness)body rows: grab a bar facing the ceiling with feet on a bench. Touch bar to chest.
5. (shoulder &traps)Head stand presses with feet against wall- you can use two elevated platforms to get a better range of motion.
6. (chest &tricep)Push ups- push up legs elevated.
7. (bicep emphasis)reverse grip pull ups
8. (tricep emphasis with chest)dips or narrow hand placement pushups.
9.(calf)single leg calf raises using a step for range of motion.
10. (abs)any type of  ab move that floats your boat. Sit ups-leg raises-planks-ab wheel- hanging leg raises.
11(heart muscle and conditioning) Do a form of cardio to finish like running, bike or swim. Use intervals sprints, medium length and distance. 
Guys on this board will laugh at this because they are bodybuilders but a routine like this can kick the ass of anyone.

no one will laugh. Did this loads in the Army. Gets you firmed up but it is not a Bodybuilding workout. Circuit training is hard i know that.. but lets not mix up muscle endurance and muscle strength... true you can train some where in the middle but eventually you must make a choice on YOUR goals...

[Donny]

A good book for you on Circuits... "The Royal Marines Circuit training" The all-round Commando Fitness programme ( wrote by an ex Marine ) ISBN 0-09-181329-8  I got this book of an Infantry guy( Royal Anglian " The poachers" ) and he was doing his PTI course at the time and used the circuits and he said it was very helpful.

[Montague]

reccomendations?

pushups in high volume?

Have you ever looked at the TRX set: http://www.trxtraining.com/train/exercises
Its versatility and durability are amazing, and the exercises they enable are excellent for building functional strength, coordination, balance, and flexibility.

[WOOO]

trx is pretty cool... i tried a class once at the gym, i was impressed with the difficulty involved but not interested enough to actually buy the system for home

[Montague]

trx is pretty cool... i tried a class once at the gym, i was impressed with the difficulty involved but not interested enough to actually by the system for home

There's a lot to be said for its benefits.
Donkey Kong had a good, detailed TRX log somewhere around here not that long ago.

[magikusar]

Pick one of theses. Do 2 to 3 sets each.
1.(power) Burpees- lunge jumps- broad jumps- dip and jump-heavy bag.
2. (legs)bodyweight squats-single leg squats-bodyweight lunges
3. (back)chins hands over- swivel grip handles
4. (back thickness)body rows: grab a bar facing the ceiling with feet on a bench. Touch bar to chest.
5. (shoulder &traps)Head stand presses with feet against wall- you can use two elevated platforms to get a better range of motion.
6. (chest &tricep)Push ups- push up legs elevated.
7. (bicep emphasis)reverse grip pull ups
8. (tricep emphasis with chest)dips or narrow hand placement pushups.
9.(calf)single leg calf raises using a step for range of motion.
10. (abs)any type of  ab move that floats your boat. Sit ups-leg raises-planks-ab wheel- hanging leg raises.
11(heart muscle and conditioning) Do a form of cardio to finish like running, bike or swim. Use intervals sprints, medium length and distance. 
Guys on this board will laugh at this because they are bodybuilders but a routine like this can kick the ass of anyone.

wow did less than this and am sore

cals are mofos

[magikusar]

sore again from calisthenics

woo
wee

I saw some of that gironda thread stuff and might try some pedestal pushups.

range of motion is kinda low on regular pushups but damn they are fuckers after 1min

[Donny]

I have done them between 3 kitchen chairs..but now i just use 2 thick books.