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.
Press Ups (knees or proper) http://youtu.be/LiKfLE2K_DI
Romanian Deadlift http://youtu.be/FQKfr1YDhEk
Bulgarian Squats http://youtu.be/qZuXgngMgtE
Shoulder Press http://youtu.be/qEwKCR5JCog
Bent Over Rows http://youtu.be/pYcpY20QaE8
Seated Knee Raises http://youtu.be/i8ymue3S3jI
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.