Fitness/strength Body Workout to do at home

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paulbart1

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Hey, here is an idea to a workout to complete at home, you can change it around to suit you as in, add your own to it or make it shorter or lengthen the breaks, hope it helps you achieve your goals :)

Warm up -

Light Jogging on the spot, Stretch out your muscles and loosen yourself up – 3 minutes

30 seconds rest

Light jogging on the spot – every 30 seconds do 1 push up – 2 minutes

30 seconds rest

Light jogging on the spot – every 15 seconds sprint on the spot for 5 seconds – 2 minutes

30 second rest

Light jogging on the spot – every 20 seconds sprint on the spot for 10 seconds – 2 minutes

30 seconds rest

Light jogging on the spot – every 30 seconds sprint on the spot for 30 seconds – 2 minutes

2 minute rest

(I would then complete this routine straight after)

20 push ups

15 body squats

10 burpees

5 squat jumps

1 minute rest

5 squat jumps

10 burpees

15 body squats

20 push ups

Then finish off with 50 crunch sit ups
 
i like it, it would be a good ending to a weight training or kettlebell workout
 
i like it also =) iv been looking for a body weight workout since i only have access to 2 8kg db's so i would probably do a few more circuits since it would be my work out, the the end of my work out :p..is that alright, or should i maybe find somthing els?
 
its also good as its bodyweight so people that cant get weights for whatever reason can do it and people cant go crazy with the weight and injure themselves - me like :)
 
I like the general idea of a short, free home workout requiring little or no equipment. I think that one could do a lot worse than this workout but I see some problems with it.

One problem is that it sets arbitrary repetition-targets: exercises should be repeated to the point of total fatigue AKA 'failure'. Another problem is that the interval-training is too low in intensity - if the light jogging was replaced with sprints or something equally intense one could develop tremendous endurance and metabolic health without going on long frequent runs.

Bodyweight exercise needn't be considered a second-best alternative to weight-training. I have done a lot of research into the various (contradictory) studies and recommended protocols online and distilled my findings into a two-page breakdown of a workout that will only take about 5-20 mins per week (depending on your exact goals). I have been doing it myself for five months and feel that the results compare well with the results I got from training for multiple sets of many exercises four times per week at a gym, between 1999 and 2003. I feel that this is a workout I am much more likely to stick to.

Apparently I can't post URLs cos I'm new here, so go to thedailyg on Wordpress and you'll see what I'm talking about.

[put this after the three w's] thedailyg.wordpress.com/2010/04/25/the-simple-short-free-universal-workout-2/
 
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