Fitness & Martial Arts Thread

[Dark Ritual]

Okay. This probably gets asked in here all the time- but what exercise is simple and easy to do without any equipment or use of a gym? I'm trying to get in a bit better shape (more muscular- I only weigh about 8 stone so as you can imagine I'm rake thin and with very little muscle) and just wondering if you guys had any tips.

[Archaeon]

Dark Ritual:

Good home workout, core focused.

Equipment required
- rucksack full of stuff (weights/tins/rabbits,etc)
- stopwatch or clock with a second hand

Circuit style, 30 seconds work, 30 seconds rest.

Prisoner Squats - Stand tall, feet shoulder width apart, hands behind head elbws back, squat as far down as possible and back to start.
Crunches - standard crunch
Core Twists - stand tall, hold bag in both hands with elbows bent and tucked into midriff, twist left as far as possible turning head aswell and not letting hips turn too much, twist to the right and return. (TAKE IT FURTHER - if this gets easy, extend your arms straight out)
Bicycle Crunches - Lie in crunch position, bring left knee to chest and twist core so right elbow meets left knee, return and repeat n other side.
Single Leg Romanian Deadlift - (using a weighted object you can hold in 1 hand) stand tall, object in left hand, keeping left leg straight and on the floor bend down at the hips whilst right leg goes out behind you, the weight should go straight down in front of leg, return, do not let foot touch floor (DO 30 SECONDS EACH LEG HERE)
Big Circles - standing, hold bag in 2 hands above your head, keeping arms straight perform clockwise circle motion with arms (DO 30 SECONDS CLOCKWISE, 30 ANTI-CLOCKWISE)
Plank - Press up position then go onto forearms so that legs and back form a straight line, engage core and hold
Lateral Bends - standing hold bag in one hand hanging by side, bend laterally (sideways) so bag is lowering towards your feet, when its just below knee level reverse the move and exagerate it to the other side (DO 30 SECONDS EACH SIDE)
Lying Leg Raises - lying flat on floor, raise straight legs up so they're straight up, return, do not let feet touch floor between reps.
Weighted Crunches - crunch position with bag held just above face, perform crunches
Burpees - stand tall, squat down and place hands on floor, thrust legs back so in press up position, legs back in to squat, big squat jump up.

One circuit will take 13.5 minutes to complete. Rest 4 minutes and repeat. (Rest and repeat again if you've got it left!!!

Lots of hard work, enough rest, good core workout aswell as a good fat-burner. You'll be burning fat for hours afterwards.

Warm-up:

A 10 minute jog and a few lunges, arm circles and bending down to touch toes should be sufficiecnt warm up. Try it Monday Wednesday Friday to begin with.

[Dark Ritual]

Cheers, will give it a go.

[Oblomov Boblomov]

If you get the first vid Ob, you'll have the record.....to start with at least!

I'm just not entirely sure what exactly the Bastard is, despite your description of it. Could you get a clip of yourself (or anyone) doing a full rep just so I can make sure I'm doing it right?

[Corazon de Leon]

Started off at 17.5 stone, am now 16. Feels good man.

[blackoutHERO]

Good job.

[That's not a growth]

Started off at 17.5 stone, am now 16. Feels good man.

Hell yeah! How long that take you then?

[smurphy]

Just did a full on arm session. Holy hell my arms have never felt like this before.

What's the rule with spacing between work outs? Do you leave a day no matter what, or can you do say arms one day, core next, chest next etc.

[Grumpy David]

You could do a complete split like that. It's not the best use of your gym time though when a full body workout 3x a week will provide better results. Specialisation of weight training has a use, but it's unneeded in the early days when you can recover so quickly from big heavy compound lifts.

If I was looking to split, I'd probably do Monday lowerbody, Tuesday upperbody, Thursday lowerbody, Friday upperbody. You could have two sessions designed with strength training in mind and two sessions designed with bodybuilding in mind.

[smurphy]

Cool, so everything at once is better. I can't really do chest properly yet as I only have a single 8KG dumbell, which seems to be about optimal for my arms at the minute (yeah I'm weak). Once I get more weight and a bench set the rest should be fine.

Is there a standard order for doing things as well? So you don't exhaust some muscles you're going to use in another exercise?

[EnragedYogi]

If you get the first vid Ob, you'll have the record.....to start with at least!

I'm just not entirely sure what exactly the Bastard is, despite your description of it. Could you get a clip of yourself (or anyone) doing a full rep just so I can make sure I'm doing it right?

A Bastard gif! I've seen it all now!



For me I've got about 5 weeks til my 2nd ACL reconstruction, the left to match the right . Cutting carbs after 6pm from tomorrow and going to get my program on track and get a little leaner to make recovery easier and take some weight off. Since my arthroscopy I've started back on legs properly, hitting the gym hard and put 5lbs back on

[FirstSecond]

Was having a gooseberry fool day and ate a huge bag of crisps, guess I'll have to do some more cardio tomorrow at the gym to make myself feel less bad about it

I seem to really struggle with my diet sometimes

[EnragedYogi]

Cool, so everything at once is better. I can't really do chest properly yet as I only have a single 8KG dumbell, which seems to be about optimal for my arms at the minute (yeah I'm weak). Once I get more weight and a bench set the rest should be fine.

Is there a standard order for doing things as well? So you don't exhaust some muscles you're going to use in another exercise?

I tend to go most muscles used to least and reps low to high. So for example chest - Flat dumbell press (lots of pec, tris, stabilisers to control Dumb bells) 5 reps on work sets, Incline Barbell press (upper chest, plus Barbells easier to control) 8-10 reps, DB flys (just pecs) 12 reps. Or compound through to isolation, which I simply take as most knackering exercise first (most muscles used) first through to least, so squats before calf raises. That's probably a pretty old school view though and there's properly qualified people here who can be more specific and loads of ways to mix it up.

Also if you've only got an 8kg Dumbbell do some Turkish get ups for a good all over exercise!

Get up, get on up!

[Mini E]

If you get the first vid Ob, you'll have the record.....to start with at least!

I'm just not entirely sure what exactly the Bastard is, despite your description of it. Could you get a clip of yourself (or anyone) doing a full rep just so I can make sure I'm doing it right?

A Bastard gif! I've seen it all now!



For me I've got about 5 weeks til my 2nd ACL reconstruction, the left to match the right . Cutting carbs after 6pm from tomorrow and going to get my program on track and get a little leaner to make recovery easier and take some weight off. Since my arthroscopy I've started back on legs properly, hitting the gym hard and put 5lbs back on

If you've been hitting the gym since the op then it's quite probably muscle mass mate... Muscle weighs more than fat. Don't get down on yourself about it.

I've been doing a load of gym work since recovery from my ankle arthroscopy.

Same boat o/

[Corazon de Leon]

I find that I'm hungry all the damn time at the moment, presumably because I'm doing an hour of cardio most days - what are the best things to eat when trying to lose the old weight?

[That's not a growth]

If you get the first vid Ob, you'll have the record.....to start with at least!

I'm just not entirely sure what exactly the Bastard is, despite your description of it. Could you get a clip of yourself (or anyone) doing a full rep just so I can make sure I'm doing it right?

A Bastard gif! I've seen it all now!

Nice. I'm still intending to do this, just haven't got around to it.

[abcd]

I thought they were called burpees?

[abcd]

Ahhh.....


That is a bastard.


edit...

Looks like you currently hold the record with 1.

[Oblomov Boblomov]

Nice! I reckon I could do... at least twenty. What's your record, Robbo?

[DML]

Personal training tonight - the held dipped press-up.....urgh.