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TOPIC: Gym-free Strength Training

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February 3, 2013 7:27 AM
I have been considering what someone could do if they were a beginner and couldn't afford much in the way of kit (budget: $10!!). Here's what I came up with:


Gym-free Strength Training

Equipment: bands or light weights eg 5kg dumbbells, watch/clock or stop watch

Timeframe: 3 months

Diet: maintenance, preferably +10%

Exercise: nothing excessive. Walking is fine. Occasional sports fine.

Principle: German volumetric training and supersets.

Frequency: twice a week eg Tuesdays and Fridays.

Superset A
Press Ups (knees or proper)
Romanian Deadlift

Superset B
Bulgarian Squats
Shoulder Press

Superset C
Bent Over Rows
Seated Knee Raises

Sets and reps:
Set a stop watch or countdown timer for 10 minutes or just watch a clock.
At the top of each minute do 10 reps of the first exercise in Superset A then immediately do 10 reps of the second exercise in Superset A, rest until the top of the minute. So you'll have done 100 reps of press ups and deadlifts in total. Then move on to Superset B and then Superset C. For Bulgarian Squats and BORs, 10 reps per side.

Total time: 30 minutes. If you are not destroyed at the end then try heavier weights.

Disclaimer: I am not a fitness pro. If you create a singularity or your head falls off, I cannot accept any responsibility. Consult your doctor before embarking on any physical activities. Then you can blame him.


Primarily looking for comments from seasoned lifters and personal trainers who can consider their personal experiences and what has worked and hasn't worked for them/their clients, so what do you think?

I am considering starting a group for people who are in a similar position and want to experiment to see what results they achieve... at worst, I guess you'll just burn fat from a weighted workout.
Edited by darrensurrey On February 3, 2013 7:29 AM


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