What is an easy workout program that i can do at home without fancy equipment?
im 13 and im tired of getting beat up and losing arm wrestling contests to younger kids
i am very busy with sports practices and homework that i dont have much time to workout
and i cant join a gym
plz help!!!!!
You say you play sports already, and based on your goal, it sounds like you want to focus on muscle strengthening. Try variations of push-ups and pull-ups in a circuit method. (As mentioned in a previous answer, you can buy a pull-up bar for a doorway at Wal-Mart or a sports retail store.)
A circuit method is when you do a set (10-25 reps) of a particular workout, break for 30 seconds, then move on to the next workout set. For example, do 20 push-ups, break for 30 seconds, then 10 pull-ups, then break for 30 seconds, and so on. One cycle of a circuit workout generally consists of 10 sets of 10-25 reps.
Some variations of push-ups:
Basic push-ups – hands relative distance apart, back straight, elbows bend outward.
Military push-ups – hands closer to the chest, back straight, elbows bend back.
Diamond push-ups – hands together forming a diamond in the middle, back straight, elbows outward.
Some variations of pull-ups:
Basic pull-ups – hands relative distance apart, pull chin above bar.
Wide pull-ups – stretch arms further apart, lower head, pull shoulders to bar.
July 20th, 2010 at 6:58 pm
Push ups and pull-ups (you can get a doorway pull-up bar at Walmart for not too much) will help your upper body strength. Just start slow, maybe ten at a time, and work up higher as you get stronger. Good luck!
References :
July 20th, 2010 at 7:29 pm
push ups, sit ups and jumping jacks with all your stretches you should have learned from p.e. class.
buy a jump rope also and go on walks or jogs or a swim or hike if it is safe and you have a buddy to go with.
References :
July 20th, 2010 at 7:51 pm
You say you play sports already, and based on your goal, it sounds like you want to focus on muscle strengthening. Try variations of push-ups and pull-ups in a circuit method. (As mentioned in a previous answer, you can buy a pull-up bar for a doorway at Wal-Mart or a sports retail store.)
A circuit method is when you do a set (10-25 reps) of a particular workout, break for 30 seconds, then move on to the next workout set. For example, do 20 push-ups, break for 30 seconds, then 10 pull-ups, then break for 30 seconds, and so on. One cycle of a circuit workout generally consists of 10 sets of 10-25 reps.
Some variations of push-ups:
Basic push-ups – hands relative distance apart, back straight, elbows bend outward.
Military push-ups – hands closer to the chest, back straight, elbows bend back.
Diamond push-ups – hands together forming a diamond in the middle, back straight, elbows outward.
Some variations of pull-ups:
Basic pull-ups – hands relative distance apart, pull chin above bar.
Wide pull-ups – stretch arms further apart, lower head, pull shoulders to bar.
References :
http://meettheherzogs.com/