[curcercanty]

Excellent! That's a great way to build up and a fun way to keep track of your progress!

Good luck to you and keep up the good work!

[amehoubFomo]

Cool work out. By the way, increasing your muscle mass will help burn more fat.

I wanted to ask you what the numbers mean... such as 1-2-3-2-1, with a 30 sec between sets. Does that mean you do one pull up, then rest for 30 sec, then do 2 pull ups, rest for 30 sec, etc.?

Thanks for posting this. Always good to see new idea's for routines that one can do at home.

[UitEz0Qo]

"I wanted to ask you what the numbers mean... such as 1-2-3-2-1, with a 30 sec between sets. Does that mean you do one pull up, then rest for 30 sec, then do 2 pull ups, rest for 30 sec, etc.?"

Yep that's exactly how you do it...It seems a little silly, but the 30 sec rest helps me concentrate on my form (slow-up/slow down) instead of going all out and trying to do 9 in a row. Also slowly working up to your peak and then back down is a great work-out for your muscles.

[turbutbamethyg]

I wish I could do pull-ups

[CHEAPCIALISFORYOU]

I thought I would share how I work-out. (also, all of these numbers are after working-out for 3 months, every other day- with rest on sat/sun)

I don't have the funds to spend on a gym membership or equipment, so I had to look into something that would be cheap and relatively equipment free. After scouring my library for books on boot-camp training, military training..etc..I put together a routine that I am comfortable with

1. Stretching. I always do a whole regiment of upper and lower body stretches before any workout- skip stretching and you risk serious injury(again you can grab books on the proper way to stretch all your wonderful parts at the library)

2. Running. After stretching I run two miles. I found myself a relatively flat stretch of road that was not too bad on traffic, but was not so out of the way that I would be isolated if an incident occured.

3. Upper-body Workout

pull-ups (it is not hard to find a good pull-up bar..any monkey bars will do)
overhand- 1-2-3-2-1 (I rest for 30 sec between sets)
(60 sec rest)
underhand- 1-2-1 (again I rest for 30 sec between sets)
(60 sec rest)
dips 4 sets of 9(30 sec between sets) I use two saw-horses to do my dips with

Push-ups

Normal 1-2-4-6-8-10-8-6-4-2-1 (15 sec between sets)
(60 sec rest)
Tricep 1-2-4-6-8-6-4-2-1(15 sec between sets)
(60 sec rest)
Dive-Bomer 1-2-4-6-4-2-1 (15 sec between sets) -this is a funky excercise, that makes you look like you are humping the gournd- but boy does it burn
(60 sec rest)
Wide-angle 1-2-4-6-8-2-1(15 sec between sets)
(2 min break)


3. Lower-body

Half-sit-up 30 reps (this is like a sit-up without the risk to your back)
(15 sec rest)
Hand to toe 30 reps
(15 sec rest)
crunches 30 reps
(15 sec rest)
Side-sit-up 30 reps each side
(15 sec rest)
Flutter-kick 20 reps (4 count)
(15 sec rest)
leg lifts 20 reps
(15 sec rest)
scissor kick 20 reps (4 count)
(15 sec rest)
crunches 30 reps


After that I usally grab some water and take my dog for a walk to cool down.
I do the work-out Mon, Wed,Fri


This work-out has helped me build alot of muscle mass...but the wieght loss was very minimal (and what good are rippling muscles if they are hidden under a layer of fat) and that is one of the main reasons I started atkins. Since I started atkins(in my 7th day as of now) I toned down my regiment a bit (taking my normal push-ups to 1-2-4-6-8-2-4-2-1, and my running to 1 mile). The hit to my energy level was pretty significant, but I expect to be up to full power again after a week or so. If anyone has any questions about the different excercises, or whatever, I'll be happy to answer them

[ådrrraj]

This is a great workout and best of all it shows everyone that there are no excuses, even if you can't get to a gym. Plus this could be very useful if you are ever behind bars.

[iklostardinn]

I'm going to print this out for my husband ChubRock, he mountain bikes and rides to work(25km) but now that the yuky weather is here he was looking for something he could do at home like that. Thanks.

[Bounce]

"I wish I could do pull-ups "


When I first started I could barely do one ..now after 3 months I can do 9...I am gonna try and double that by the time I get to my goal wieght...

If you can't do an excercise on the list, do the ones you can. The push-up/dips will help you increase your upper body strength, and that will help you to be able to get that first pull-up under your belt