Tight routine

J

Jyio

0
Hello everybody :)
I'm a 20 years old male, 185 cm tall and about 85 kg (sorry for the EU measures but im italian lol)
I'm living in Hong Kong right now as an exchange student, so i cant really afford going to the gym nor buying equipment to use at home...

What i'm looking for is a routine to follow (1 hour each session, 3 sessions a week would be perfect because of my tight school schedule) in order to build and maintain a muscular tone that i have long lost. I can feel back pain sometimes when im standing for too long, and thats not cool... Also a little bit of losing fat and increasing speed in my legs (im really really slow at anything using legs :\ ) would be an awesome bonus!

As i said before, I cant really handle equipments right now (not even basics equipment like dumbbells) also for a lack of space in the home (idk if youve ever been here, but the flats arent big lol), but there are some parks with some bars for pullups and other equipments for stretching and exercising, so i could use those somehow.
And i also dont really like long-running (like 30 mins or more runs), i get exhasted really fast.

So i'm hoping to get some good piece of advice here!
Thank you for reading all this haha
 
Go to this link and plug "none" into Equipment Used and "strength" under category.
http://www.fitness.com/exercises/

Now, since you want to train three days per week, you could stick to splitting up upper body, lower body, and core between the days. However, as long as you keep at least one day in between each session, I think it would be more effective to just have three full-body days, especially since you're just getting back into it.

Also, since you get low-back pain, I would put extra focus into your core strength and hip flexibility, as those tend to be the culprits.

Finally, high-intensity intervals are known to be excellent for fat burning. I commonly do body-weight circuits with people and it works great to keep your energy up and makes the workout dynamic and fast-paced.

If you'd like one to start with, here's the go-to one that I use when I just need to throw something at the people I train.

30 seconds on each exercise, 20 seconds off
Aim at looping through all the exercises at least three times with 1-2 minutes between each set.

Squats
Plank
Push Ups
Plank + Raise knee to elbow
Lunges/Jumping Lunges
Supermans
Step Ups
Supine Leg Raises
Mountain Climbers
Chin Ups/Flexed Arm Hang
 
Thank you for your reply :)
And just to tell you, i love those core exercises you mentioned, the plank is my favourite :D
But one thing i didn't really understand, maybe because of my english, is, what you mean by:
"30 seconds on each exercise, 20 seconds off
Aim at looping through all the exercises at least three times with 1-2 minutes between each set."?
Can you explain that more easily? sorry D:
 
That just means that you do every exercise for 30 seconds, take a 20 second rest, then do the next exercise. And after you do every exercise once, then you take 1-2 minutes of rest, then start the cycle again.
 
So instead of repeating each exercise 3 times first, i finish one full cycle and then do it again 2 more times... I've never heard of this actually, maybe because i always practiced in a gym.
Thank you for the tips :)
 
You must log in or register to reply here.
Back
Top