Help To Make A workout?

H

hunter

0
hi, i'm 15 (in 3 days:D), 5'8'' and weigh 140lbs. i am trying to make a workout to build some muscle and to improve my fitness. i don't have any equipment and don't have gym access, so although i may be able to buy a few cheap pieces of equipment, i won't have loads. i don't really have a lot of knowledge of fitness, but i do a lot of running.

this is what i have come up with so far, but it'd be great if people were to add/alter bits so i can get together a decent workout:

20 military push ups
20 squats
20 incline push ups
20 squats
20 normal push ups
20 squats
20 leg raises

what could i do to turn this into a good all body workout, and what other exercises should i do?

and is there any equipment i could get? it has been suggested to me that i get some push up stands, a swiss ball and resistance bands. do you think they are a good idea?

cheers :)
 
Hi Hunter,

Your idea of bodyweight based work is good - I'd add some 'pulling' exercises to balance it out. Do you have access to a bar/climbing frame/tree branch to hang from and do pull ups?

Alternatively, if you want to try some low cost weightlifting have a look at
 
hi, i have a tree branch in my garden that i can use for pull ups. how many pull ups do you think i should add to the workout?

cheers.
 
hi, i can do 15 normal pull ups, or 8 when i go down until my arms are straight.

BTW, i posted this yesterday, but my post has disappeared. :confused:
 
hunter said:
hi, i can do 15 normal pull ups, or 8 when i go down until my arms are straight.

BTW, i posted this yesterday, but my post has disappeared. :confused:
Click to expand...

So you can do 8 (as bent arm pull ups don't count, lol). Try the following workout:

10 Pull Ups
20 Press Ups
30 Sit Ups
40 Squats

Complete 3-5 rounds as quickly as possible.

It's a bit more balanced than your current programme. Have a play around with some different time frames and exercises - but work hard and keep the quality high.
With regards to your missing post - I think the moderators sometime delete posts (in their infinite wisdom). I would make some joke about censorship and communism but that would be in bad taste.
 
Coach Palfrey said:
So you can do 8 (as bent arm pull ups don't count, lol). Try the following workout:

10 Pull Ups
20 Press Ups
30 Sit Ups
40 Squats

Complete 3-5 rounds as quickly as possible.

It's a bit more balanced than your current programme. Have a play around with some different time frames and exercises - but work hard and keep the quality high.
With regards to your missing post - I think the moderators sometime delete posts (in their infinite wisdom). I would make some joke about censorship and communism but that would be in bad taste.
Click to expand...

You meant 6 or 7 pullups, right?

You might want to consider mixing in / substituting crunches for leg lifts and lunges for squats. Seated dips are also good.
 
g8r80 said:
You meant 6 or 7 pullups, right?

You might want to consider mixing in / substituting crunches for leg lifts and lunges for squats. Seated dips are also good.
Click to expand...

Huh? Why 6 or 7?
 
You must log in or register to reply here.
Back
Top