Source
r/Fitness•
CleanCleanClean

Simple, quick, equipment-free workout?

I was once in great shape from kickboxing, but since returning to college classes after 2 years away, I haven't been able to find time to stay in shape. That has changed recently; over the past few weeks I've been making a point of running or biking, and doing a very basic strength routine.

But I was hoping someone could take a look at what I'm doing and give me some feedback. Currently, I do 2 (3 if I have time) sets of each: pushups, situps, and pull-ups (a doorway pull-up bar is my only piece of equipment). It takes around 5 minutes which makes it easy to fit in to my schedule, and I do each simple workout not quite to muscle failure so that I don't have to dread pushing myself, and I don't bother changing into workout clothes.

But do you think I'm missing anything ... particularly any upper body muscle groups? Keeping with the philosophy of simple, equipment-free, and for the sake of a very basic level of strength (not looking to bulk up or anything), are there any workouts you would recommend I add to my current regimen? Perhaps 2 more, for a nice even 5 workouts total ... I would greatly appreciate your feedback. :)

tl;dr: Currently do pushups, situps, and pull-ups. What should I add, while still keeping it simple?

Edit: Thanks for all the suggestions. I'm going to experiment with burpees, tricep dips, handstand pushups, and adding more variety to my ab/core workout.

Posted Jun 1, 2010, 2:40 AM UTC · edited

1318
erimar77Cycling•

burpees, prison squats

EDIT: Googled for a link (not my blog) http://www.marksdailyapple.com/prison-workout/

10
CleanCleanCleanOP•

Prison workout ... I like that concept. Thanks for the link.

1
psyanara•

Burpees are an awesome allover body exercise.

8
[deleted]•

Has nothing to do with soda: http://www.youtube.com/watch?v=7MGljX4bbps

3
[deleted]•

Holy shit.

3
CleanCleanCleanOP•

I hadn't requested motivation, but the video of the insanely hot girl is appreciated nonetheless.

Oh wait ... she was demonstrating an exercise? Sorry, I wasn't paying attention.

2
ltriantStrongman•

How many reps of each do you do? Do you just go until failure, or do you set a goal? 5 minutes doesn't sound like you're doing enough.

Make the exercises harder. Do clapping pushups instead of normal pushups. Do sit-ups (or crunches preferably) with chains around your wrists or reverse crunches with chains around your ankles. Do pull-ups with... fuck it; pull-ups are hard enough.

Add core planks. Do side planks to work your obliques.

Add burpees. These will mess you right up.

Maybe add mountain climbers.

Dips are good for your triceps.

Single legged body-weight squats are good, but they can be difficult to keep your balance, so if you have someone that can help you, or if you have a pole or wall or something that you can grab for balance, they will be good for your legs.

You need to pick your exercises carefully, so that you are working as many different muscles and joints as possible. Look at every major muscle area you use and ask "what exercise am I doing that works this hard?"

4
CleanCleanCleanOP•

5 minutes may be an exaggeration. It feels quick but realistically it's closer to 15 minutes. Sorry for the confusion.

I push myself but don't usually go until muscle failure so as not to exhaust myself (gotta put that energy toward essays and such). I'm not looking to get really fit, just keep up a very basic level of fitness while I'm in school. The purpose of this workout is to not be a couch potato and feel a little healthier, not to become an athlete or have washboard abs. Once I'm done with college (getting my degree in December) I'll resume my more intense workout routine and pick up kickboxing again.

Good suggestions for workouts, I'll try adding a few of those.

1
VotearrowsWeightlifting (Recreational)•

Burpees, jump-lunges, handstands, walk on your hands, prison squats, agility exercises, sprint intervals.

Parkour has a TON of good plyometric stuff and dynamic stretches you can look up easily. Training your legs really hard (anaerobically) increases the muscle hormones in your bloodstream, benefits your other muscle groups.

For your spine's sake later in life, just be careful with the sit-ups that you're not rounding your lower back outward, keep it tucked in and arched. I do planks, bodysaws or ab wheels instead of them, but some people like them.

3
LightsCameraRegret•

Handstand push ups and body weight squats.

2
[deleted]•

[deleted]

-4
drugs_r_my_food•

?

3
[deleted]•

body weight

2
tactics•

body weight

1
Murderbitch•

Where can I go to get my body fat percentage checked?

2
CleanCleanCleanOP•

I think you're asking in the wrong place, but anyway ... I'm pretty sure most gyms can help you out with that. I know 24 Hour does it.

1
sareonRowing (Competitive) •

I've only been ever told to avoid sit-ups, they are ineffective and put large amounts of stress on your back. If you want to work core there are so many alternatives, planks, crunches, bicycle twists, just google "core workouts".

Also I'd say you need some leg in there, do body squats or lunges.

2
CleanCleanCleanOP•

I ride my bike pretty frequently ... commute 6 miles each way to class 3 days a week, and I do a long ride (between 20 and 40 miles) most weekends. And I live in a hilly neighborhood, so my legs get a really good workout from that. I also run and hike on occasion. Should I still add leg workouts on top of that?

1
eweinhoffer•

Bicycles, crunches, and sit-ups are great too!

1
AdamAnderson320•

Also consider dynamic visualized resistance / self-resistance exercises such as the ones described by John E Peterson in his books.

1