500 - 3 x per week.... HELP!
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I need excercises to do outside. Only equipment i have is 2 x 10kg bar bells.<br />
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I DON"T WANT TO HAVE TO SOURCE OTHER EQUIPMENT like tires and pantyhose, or whatever people seem to use.<br />
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I used to love doing these 500 rep things as (10 different exercises x 50 reps) <br />
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My knees can't handle the impact of long distance running, which I enjoy doing to get fit, so only short sprints<br />
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What I would love from all you fit or wanabes is different exercises that I can do in losts of 50. I will make up as many different programmes and paste them on here so I don't get bored doing the same thing each time.<br />
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Every exercise that makes it onto my list, I shall buy a beer to the person who first suggested it.... and then I will drink it if you don't live in NZ (NTA excluded as I still owe him a night out on the tiles)<br />
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I thank you greatly in advance.<br />
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Hugs and kisses as always,<br />
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Hooroo -
wait wait wait, what happened to "a fat fluffybunny and proud"??
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Was fishing over the weekend from the beach and I was sinking into the sand further than the others. It was a lifelike metaphor for being buried. I didn't like it. <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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Plus Mrs Hooroo has a Thoroughbred farm and is unaturally strong without looking it. I am worried about being beaten up.....<br />
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... or I just want to get fit again as it's now 9 months off the ciggies -
and let us not forget that I am usually all talk, no pork
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Military press. Bent over row. Upright row. Squats. Lunges.
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Burpees (a few variations here) lizard crawls, planks, squat jumps, press ups (bunch of variations you can do here)
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Got anything you can do pullups on?<br />
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There are heaps of other things you can do like pushups, burpees etc that you wont need equipment for.<br />
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Got a skipping rope?<br />
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Those barbells are pretty light BUT with a bit of volume you will feel it. Alot of exercises you can do with it, rows, overhead press, bicep curls (of course!), squats, etc<br />
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Set yourself a challenge to do say 20 overhead press (with barbell), 20 pushups, 20 barbell rows, 20 burpees, 20 situps etc - and do 5 reps of that circuit. Time yourself and then try beat it next time. -
push ups, sit ups, curls, press, intervals, farmer's carries, planks, etc.<br />
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Try doing kettlebell variations? -
start I reckon by recording everything - your walks etc with those map my whatever apps. I hate walking etc, but since I have sorted thos out, love it, just to compare. That run we did around the hills in Whanga Hooroo was 4.07 miles long thanks to mapmyrun!!<br />
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Dumbells, 10kgs - perfect. 50 curls, 50 shoulder press, 50 french press (tricep thingy), 50 press ups, 50 lunges (if your knees hold out for that) etc. Probably a good weight for doing 50s (and more)... -
what about cycling?
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50 Burpees will make me cry but I do love them.<br />
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You guys may need to explain them.<br />
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What's a military press and barbell rows?<br />
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I think that is enough for a first session though<br />
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Burpees<br />
Press ups<br />
Sit Ups<br />
Military Press<br />
Squat Jumps<br />
Overhead Press<br />
Lunges<br />
hmmmmm 3 more please -
and I reckon, every morning when you roll out of bed, do as many press ups as you can. The first thing you do when you get up. And record how many etc. Reckon that in itself would be an interesting experiment to see how fast your body adapts and you improve. WHen you start having to get up ten minutes earlier than normal so you're not late for work you can quit...
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Hooroo - check out [url="http://www.thetrainingstationinc.com/exercises.html"]http://www.thetraini.../exercises.html[/url] Put ya mouse pointer on the picture and it shows how to do it<br />
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Easy way to seeing the motion of different exercises. Will be alot you can do on there. -
Burpees<br />
Press ups<br />
Sit Ups<br />
Military Press<br />
Squat Jumps<br />
Overhead Press<br />
Lunges<br />
Curls<br />
Farmers Carries (What are these?)<br />
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Yeah bartman, When at the beach we are parking the car at the bach and cyling everywhere. Probably cycled about 2 hours on the weekend.<br />
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Can't cycle round the farm as it's on highway 27 and just too busy -
FArmers carries are pretty much just going for a long walk, with your dumb bells....
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military press and overhead press the same.<br />
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dumbell curls. -
[quote name='BartMan' timestamp='1358737932' post='338735']<br />
military press and overhead press the same.<br />
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[/quote]<br />
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I think there is slight difference in that military press has feet together and overhead press feet apart. Not alot though! -
I never knew that, I thought military press was with a bar, behind your neck, while overhead press was in front. Never heard feet come into it before!
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[quote name='JK' timestamp='1358738082' post='338736']<br />
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I think there is slight difference in that military press has feet together and overhead press feet apart. Not alot though![/quote]<br />
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Even if u are sitting down? -
Yeah I remember googling it a while back as wasn't sure there there was a difference. Might not be right but seemed to say that in a number of different places.
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Hadn't wiki'd it before but mentions on there that military version is strict heels together<br />
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hah the Bradford Press. Thats the variation Ive been doing for the last 4-6 weeks. Always wondered what its name was.
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Farmers carries completely pointless with 10kg weights<br />
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Try turkish getups and one arm snatch (10 reps each side) for a bit of core work -
depends on the walk...although I guess actual farmers walk vs a 45min walk with weights is probably different
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As the person who does burpees the most ( or rather talks about them the most ) I demand a sixer of boundary road Hooroo.
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[quote name='V-Diddy' timestamp='1358752271' post='338787']Farmers carries completely pointless with 10kg weights<br />
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Try turkish getups and one arm snatch (10 reps each side) for a bit of core work[/quote]<br />
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Agree. Unless 10kgs is a "struggle" you really need heavy DBs for farmers carries. <br />
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1-arm DB swings. <br />
Floor wipers holding up the 2 10kg DBs would be okay<br />
DB squat press -
Try this link<br />
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A Bodyweight Workout for Busy Men
A short, intense bodyweight workout is just what the doctor ordered.
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If your girlfriend (or another friend) is strong you can use a towel and try some resistance work, ie tug of war (seated and standing), resisted sprints, arm curls and squats -
With only the 10 kg dumbbells, I recommend walking down to the local park with the weights on hand, then this (besides buying me the beer I'm owed <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />) in sets of no less than 20 and no particular order with 10 second breaks only if you need them:<br />
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Arnies<br />
Bicep curl<br />
Hammer curl<br />
Bent row<br />
Squats (hands at shoulder level)<br />
Lunges (hands hanging low)<br />
Straight leg dead lifts - just to exercise the back<br />
Plank - 30 second minimum<br />
Push ups<br />
Chin ups if you have somewhere at the local park to do it<br />
Sprint the length of the park, then sprint back.<br />
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If you can run through that then you should be blowing a bit. Once you can do 20 of each, do 25.<br />
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Then walk home with the weights. -
[quote name='dK' timestamp='1358759039' post='338817']<br />
Try this link<br />
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[url="http://artofmanliness.com/2009/06/26/a-bodyweight-workout-for-busy-men/"]http://artofmanlines...t-for-busy-men/[/url]<br />
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If your girlfriend (or another friend) is strong you can use a towel and try some resistance work, ie tug of war (seated and standing), resisted sprints, arm curls and squats<br />
[/quote]<br />
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I might take a weeks leave and spend my days walking up and down lambton quay just so I can chase down a purse snatcher. Kind of worried that this is gonna happen while I'm at work and it might be hard to run in a suit.
Overhead press - Wikipedia
