I need some (beginner) body weight exercise I can sub for gym

[Nuke Dukem]

I Moved recently and the gym is out of the way--so I don't get to go as much as I want..


I need some body weight exercises that I can sub for a day at the gym, some beginner shyt though, I'm just getting back into the grind..


Im 5'9 and about 196lbs


Im budgeting calories and doing cardio (running)

 

[EQ.]

Breh cop Jungle gym or TRX suspension trainer (jungle gym is cheaper)

I use this (among other things) for coaching/strength exercises with the soccer kids i coach. Its immense allows use to do quality upper body and lower body exercises without taking much space. You can youtube trx exercisers/ suspension trainer/ jungle gym exercises you want to see how many types of exercises you can do.

 

[yo moms]

Push ups
Squats
Pull ups
Planks
Dips if you can find anywhere to do these
Burpees

 

[RTF]

You probably need to lose some weight yo

 

[TLR Is Mental Poison]

Push ups
Squats
Pull ups
Planks
Dips if you can find anywhere to do these
Burpees

I like this

I would add lunges, stability ball hamstring curls, and body weight calf raises (3 sets of as many reps as you can do)

I agree that losing weight will prob be a good idea too. At that height you could prob get down to 150-160 as your starting point

 

[RTF]

150lb at 5'9 is very skinny.

I'm similar height 170. I would expect to be close to 10% BF at 160.

 

[acri1]

150lb at 5'9 is very skinny.

I'm similar height 170. I would expect to be close to 10% BF at 160.

I'm about 150 at 5'9 and I'm not THAT skinny.

Don't have much muscle mass at all tho.

 

[Kal El]

Breh cop Jungle gym or TRX suspension trainer (jungle gym is cheaper)

I use this (among other things) for coaching/strength exercises with the soccer kids i coach. Its immense allows use to do quality upper body and lower body exercises without taking much space. You can youtube trx exercisers/ suspension trainer/ jungle gym exercises you want to see how many types of exercises you can do.

Great recommendation.

My boy is a PT at 24 hour fitness and he put me up on TRX. You can literally hit any muscle using it. He had to show me how to do exercises though because I had no idea how to use it. But once you do some browsing on youtube for execises you'll be good to go.

 

[what it do]

Push ups
Squats
Pull ups
Planks
Dips if you can find anywhere to do these
Burpees

would i be over training if i did 45 min of that routine with lunges everyday or since its body weight it would matter too much

 

[LebronsHairline]

would i be over training if i did 45 min of that routine with lunges everyday or since its body weight it would matter too much

Dont ever work the same muscle groups in consecutive days. but hit up what he saying and grab a bookbag and fill it with as much shyt as you can (books, heavy gallon jugs etc.) you can get as good a workout as YOU want when you lift at home

 

[EQ.]

Cop a jumprope aswell breh the amount of quality cardio you can get from using one is immense.

 

[BezO]

Abs
crunches
side crunches
leg raises
russian twist
iron crosses
planks
side planks
sit ups
v ups
side v ups

Chest/Shoulders/Triceps
push ups
wide push ups
diamond push ups
incline push ups
decline push ups
dips - do them with hands on chair behind you if you don't have a stand
chinese push ups
military press
hand stands

Legs/Glutes
squats
jumping squats
hindu squats
lunges
split squats
stairs - 1 & 2 steps at a time
sumo squats
calf raises
hip thrust
sissy squats
skater squats

Back/Biceps/Neck
*you have to get creative without equipment - consider getting a door pull up bar at least*
pull ups
chin ups
reverse crunch
swimmers
shrugs
neck bridge - front
neck bridge - back
curls - loaded bookbag
rows - sit at edge of open door, grab knobs, lean back & pull up/in

Full Body
burpees
reverse burpees
mountain climbers
turkish get ups

 

[dc007]

Buy a pull up bar, they are only about 25 dollars.

 

[semtex]

Buy a pull up bar, they are only about 25 dollars.

da bast.

 

[Adam3000]

I Moved recently and the gym is out of the way--so I don't get to go as much as I want..


I need some body weight exercises that I can sub for a day at the gym, some beginner shyt though, I'm just getting back into the grind..


Im 5'9 and about 196lbs


Im budgeting calories and doing cardio (running)

Not gonna give you a list of a million things you can do, because lets be real man at 5'9" 196 you are fairly overweight and probably pretty out of shape. If that is mostly muscle then just ignore the rest of my post because you need to do more advanced stuff, but if that is mostly fat then read on.

I'm going to tell you exactly what I did. A year ago I was the exact same height and sitting at 190 lbs with low muscle mass. It had been 5 years since I had gone to the gym, and I was pretty out of shape. I had tried going to the gym a month earlier and killed myself so bad that after 10 minutes I had already walked out and had been too chicken to return.

I would advise you do what I did and take it very slow and focus and dropping pounds before you worry too much about setting up a high intensity body weight routine. Don't stress yourself out, give your body time to adjust

I started with:

Body weight exercises 3 days per week:
2 sets of push ups until failure
1 set lunges until failure
1 set squats until failure
1 set sit ups until failure (to get heart rate up)
1 set crunches until failure
I didn't have a pull up bar, but I would recommend buying one and doing a set of those

That is all I did for body weight, because the mental aspect for me was the biggest hurdle. If you don't have a problem mentally and can just hop into a more thorough routine, then do that. Some people would say I wasn't working hard enough since I was only doing 1 set, but that is the point. I didn't want to kill myself and go back to my lazy ways.

Now, along with this, I did cardio at least 3 times per week and I made serious changes to my diet. Once I got my weight down into the 175 lb range, then I took on a real weight lifting routine with more intense cardio. My body was not ready for something more strenuous when I was at 190, and I suspect yours might not be either