Looking for basic at home weights routine (under 30 min)

T

TheZodiac

0
so im trying to loose weight and gain some muscle.
so 3 days a week im doing c25k (walking/jogging at mixed ratios)
the other 4 days i walk about 2-2.5 miles)

and i would like to start doing some weight related stuff 3 days of the week.
looking for a routine i can do in under 30 min, under 20 min would be even better (schedule)

preferable something that incorporates: pushups, crunches, bicep curls, and maybe a few other things. (just to develop some muscle and get a little extra strength)

what i have: perfect push up bars, adjustable free weights.

right now i dont have very much strength probably would have to start pushups from my knees.


any suggestions would be great! thanks
 
looking for something a bit more specific but thanks for answering
 
Can you tell a little bet more about your body right now. How are you looking, and what precisely is it you want to gain?

From what you described, I would surgest to go with some weight training 2-3 times pr. week with the basics and as much weight as you can without loosing the perfect motions in the exercise.

And for the loosing part, you should (because you do alot of cardio) allso concentrate on your diet. Eat good balanced food and adjust along the way.
 
ImAHardGainer said:
Can you tell a little bet more about your body right now. How are you looking, and what precisely is it you want to gain?

From what you described, I would surgest to go with some weight training 2-3 times pr. week with the basics and as much weight as you can without loosing the perfect motions in the exercise.

And for the loosing part, you should (because you do alot of cardio) allso concentrate on your diet. Eat good balanced food and adjust along the way.
Click to expand...

im male 6' and 198 pounds. currently 21-22 percent body fat.
and yes ive also been limiting my calorie intake and eating healthier.

my goal is to get closer to 170-180 lbs, but in reality i just want to be healthier and look good lol. (would love to have abs)
 
I can help you with designing a program if you would like?

But basically, you on the right track with the pushups and crunches and bicep curls. There are many other great exercises you can work in, high-box step ups, bulgarians

DO you have any equipment?
 
dloop20 said:
I can help you with designing a program if you would like?

But basically, you on the right track with the pushups and crunches and bicep curls. There are many other great exercises you can work in, high-box step ups, bulgarians

DO you have any equipment?
Click to expand...

any help would be great,

i have: a pullup bar, perfect pushup, adjustable hand style weights, and some weight bands.
 
Perfect,

I'll lay out something for you here, and if you have any questions about a certain exercise let me know.

Warm up-
Walking lunges
GPP (General Physical Preparation )

Next focus on you big exercises

Squats (body weight is fine or hold a weight in your hands)
the High-box step up 4 sets of 4 each leg
bulgarian split squat p 4 sets of 4 each leg

Next focus more on your smaller lifts
push ups
pulls ups
Bicep curls
tricep curls
bent over rows

If you would like to mix in some interval training towards the end you can

Jumping jacks
Squat and press
High-box step up

With intervals, the idea is going from one exercise to the next with little break between exercises, but a large break between sets. You can fill in any exercise you would like.

Let me know if you have any other questions
 
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