NationStates Jolt Archive

What are some simple, yet effective, workouts using the common machinery and weights you can find in a small gym, or even one without weights (or at home)?

my workouts generally consist of doing reps of lifting my weekly shopping as i walk the 10 minutes from the supermarket. does me just fine, but then i drink a lot so the bags are usually fairly heavy. my dad used to have a couple of homemade dumbels made of paint pots filled with cement with part of a broom handle stuck in them.

I have one of those big exercise ball things, and when used with handweights, it's pretty good.

What are some simple, yet effective, workouts using the common machinery and weights you can find in a small gym, or even one without weights (or at home)?

Well, I've just been doing short reps on many of the machines in the local gym now that my membership has been enabled. I also typically spend forty-five minutes on one of the exercise bikes.

In addition to regular running or walking with a heavy pack, I find kettlebell workouts to be extremely good.

Simple, and you can train for an explosive release of strength.

Down the pub; pint of beer.
Raise pint to mouth.
Repeat.

The weight will get lighter as you perform the exercise, but it can be replenished by the bar staff. Or 'workout supervisors' as I shall refer to them from now on.

Masturbation.

I think we all knew that it's mention was obligatory.

What are some simple, yet effective, workouts using the common machinery and weights you can find in a small gym, or even one without weights (or at home)?

Go jogging?

Masturbation.

I think we all knew that it's mention was obligatory.

For some guys, it's a very short workout.

And you have to remember to switch hands, or one arm gets overdeveloped.

What are some simple, yet effective, workouts using the common machinery and weights you can find in a small gym, or even one without weights (or at home)?

A lot of gyms have stability balls. You can work your core and your arms at once by doing reps with handweights while on a stability ball.

http://www.turningpointonline.info/5bx_plan.htm *nods*

The most effective workout regimen is the one you actually do.

Pushups, situps, and running around. If (like me) you're a student, I also recommend taking on a summer job that consists of physical work. (Makes it harder to skip exercise if you don't get paid without it.)

Running is probably the most effective one. It helps increase O2 intake, increases blood flow, and helps out the abs the most. After that, what i'd call bedroom exercises would work, that is, pushups (inverted using a bed) situp/crunches (also can invert), line hops, and the all time favorite...pelvic thrusts :p

Jump Squats: Squat down with thighs parallel to ground. Jump straight up turning 180 degrees and coming down facing the opposite direction. Repeat but rotate in the other direction (if you went clockwise before go counterclockwise now). Requires no equipment, works for Cardio and strengthening legs.

Skip rope: I'm sure you've skipped rope before. Good for coordination and cardio. Requires a jump rope.

Hit the heavy bag: Concentrate on good boxing/kickboxing form. Work out in one to three minute rounds with a one minute break in between. Constant punching with good form and power will give you strength, good cardio, and reinforce good form when punching and kicking. Requires a heavy bag.

Push ups: Do them with hands shoulder width apart and also with hands touching to isolate the triceps more.

Crunches: Strong abs and a strong core prevent back problems and make you stronger all around.

Shadow Box: Pretend you're actually fighting. Use good footwork, defensive moves (bob and weave, blocking, etc.), and punch properly. Good for cardio, coordination, and balance.

Hope this helps.

http://www.crossfit.com/

I do this, in addition to walking with a heavy pack for more endurance.