working out without a gym

[Happy_Chronikkuh]

im headed overseas this summer, so i wont really have access to a gym (and i probably won't be able to afford membership to one in london if there is one around) - i was wondering if any of you know any techniques for building muscle or toning up, besides pushups and abs, that i could potentially work into a routine. if anyone has any suggestions i'd appreciate it

Happy_Chronikkuh Reviewed by Happy_Chronikkuh on 05-08-2007. working out without a gym im headed overseas this summer, so i wont really have access to a gym (and i probably won't be able to afford membership to one in london if there is one around) - i was wondering if any of you know any techniques for building muscle or toning up, besides pushups and abs, that i could potentially work into a routine. if anyone has any suggestions i'd appreciate it Rating: 5

[birdgirl73]

Squats and running stairs are great. And you can do push-ups and and triceps pushes on flat ground or (triceps) with benches or steps. You can also do ab-crunches and bends. Check out this guy and see what he has to say!
Workout Without a Gym - by Gary Matthews of Maximum Fitness

[40oz]

Get some dumbbells. You can do almost everything with those. Pecs, abs, arms....mabe back. Just look up some tecniques.

[mrdevious]

If you want to get some kick-ass core muscles on your stomach, the muscles under the 6 pack, I do a really good excercise that has given me great results and a flat stomach. It seems all the 6-pack developement in the world doesn't do much for actually flattening it.
Anywhoo, just lay on your back and put your legs together. Hover them a couple inches above the ground, and lift them way up, then way down, never touching the ground. This will probably kill your muscles if it's your first time, so you might want to start out lifting one leg at a time. Believe me, the first time I did this I went gung-ho and the next morning I couldn't sit up from bed lol.

Also, I found a really good one to excercise those muscles that attach your neck to your shoulders (forget what they're called). It works your shoulders and triceps somewhat too. Just grap a couple weights in each hand, stand with them at your sides, and lift them up toward your armpits and lower them down again. Do it very slowly, or it won't work nearly as well as it should.

For arms, pecs, triceps, back, and shoulders, I have two types of pushup sets. One where I have my arms fairly wide apart, and another where I put my hands together to make a triangle with my fingers. If you do both you can cover all the muscle groups pretty well. (yeah I know you asked for no pushup advice, but what can you do? You could come after me, but I'd *insert austrian accent* CRUSH YOU WITH MY SHINY MUSCLES)

Peace:jointsmile:

[thcbongman]

Go to a playground, and you can do various style of pull-ups.

One of the best ways to build up muscle.

Listen to devious, his exercises are usually part of my routine. Make sure you keep a variety of exercises so you'll keep growing. You don't want to get use to doing certain types of exercises because that won't help you build muscle, despite putting on more weight.

[Xhoshi]

dumbells are great. Don't get heavy ones though, i find it better to do alot of reps. I use 12 - 20 lb.
Great abdominal workout is leg ups. Lay down on your back with your head in front of one of your bed's leg. Grab it with your hands behind your head and lift your legs 90 degrees and drop them down close to the floor without touching it. You have to keep your legs straight. Repeat about 40 times in fast repetition.

I have a few great soccer training exercises.
For good calfs and thighs...do squats on your tip-toes without letting your heel touch the floor.

A better one ---> you hold a bent-knee sitting position with your arms lifted parrallel to the ground in front of you without support for 30 seconds to 1 minute and immediately jump as high as you can, then repeat after a few seconds.

[Samwhore]

Buy a Bowlflex.

[epicsoundz69]

Yeah, if you want muscle tone, then go with light weights and high reps. If you're aiming for pure strength, go for as much as you can do in around 8-10 reps.

Of course you can always go in the middle, mix some of both, or whatever you think works good for you.

[Cyclonite]

Medicine ball....get a nice heavy one. Most come with DVDs.

great workout for everything.

[thcbongman]

dumbells are great. Don't get heavy ones though, i find it better to do alot of reps. I use 12 - 20 lb.
Great abdominal workout is leg ups. Lay down on your back with your head in front of one of your bed's leg. Grab it with your hands behind your head and lift your legs 90 degrees and drop them down close to the floor without touching it. You have to keep your legs straight. Repeat about 40 times in fast repetition.

I have a few great soccer training exercises.
For good calfs and thighs...do squats on your tip-toes without letting your heel touch the floor.

A better one ---> you hold a bent-knee sitting position with your arms lifted parrallel to the ground in front of you without support for 30 seconds to 1 minute and immediately jump as high as you can, then repeat after a few seconds.

You shouldn't do squats on your toes. That defeats the entire purpose of a squat. Doing any type of squat, you should shift your weight towards the heels. If you do a squat in proper form, you don't only work out your calfs and quads, but glutes, lower back, abs.