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Anyone have a workout they could recommend??

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Anyone have a workout they could recommend??

Old 12-09-13, 08:12 PM
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kgoings
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Anyone have a workout they could recommend?? Weight training/Bodyweight training

I started cycling while I was dieting because I HATE running LOL. And now I really love cycling! I lost 52lbs and I am close to my BMI recommended weight.

I want to start doing some kind of workout along with the cycling, but I want something I can do at home. I know I wont go to the gym on a regular basis so I want something I can do at home. I was doing the 5X5 stronglifts program for a couple weeks but that requires a gym or a lot of home equipment. Anyone have any recommendations for home type workouts? I don't mind buying some equipment but I don't want to buy a full home gym. I do own P90X and Insanity (from previous attempts at losing weight), but I never really liked working out in front of the TV..kinda felt stupid.
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Old 12-09-13, 11:04 PM
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If you're riding a fair amount, then you probably can't support something like Insanity or P90X, anyway. Those workouts are really not long term prospects. They get good results in a short amount of time, but it's pretty easy to get burnt out on them.

You can do body-weight stuff and that does work fairly well for upper-body stuff. It's hard to develop your legs with just body-weight, though.

I have several kettlebells that I hurt myself with a couple times a week. It depends how big you are, but you can do a hell of a lot of damage to yourself with a 20kg kettlebell and 20 minutes of quality time. At least I can.
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Old 12-10-13, 06:00 AM
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Fat Boy had some solid points.

You can do pushups, pullups, squats, lunges, and more at home, but it's hard to put much size/muscle on without weight.
One thing I'd reccommend is picking up some resistance bands (not sure what the policy is on sharing links around here but elitefts sells some good stuff for cheap, especially around the holidays). A micro mini and mini band would allow you to make a few of your bodyweight exercises more challenging.

I've looped them over a bar in my gym and used them for triceps pushdowns, put one behind my bank and around my hands to make pushups harder, and I use them a lot of pull aparts.
https://www.youtube.com/watch?v=73Dm-j5wYIc

You can definitely make some progress with a bodyweight routine, just understand progress is going to stall.
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Old 12-10-13, 06:53 AM
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Originally Posted by kgoings View Post
I started cycling while I was dieting because I HATE running LOL. And now I really love cycling! I lost 52lbs and I am close to my BMI recommended weight.

I want to start doing some kind of workout along with the cycling, but I want something I can do at home. I know I wont go to the gym on a regular basis so I want something I can do at home. I was doing the 5X5 stronglifts program for a couple weeks but that requires a gym or a lot of home equipment. Anyone have any recommendations for home type workouts? I don't mind buying some equipment but I don't want to buy a full home gym. I do own P90X and Insanity (from previous attempts at losing weight), but I never really liked working out in front of the TV..kinda felt stupid.
Cycling helps the cardiovascular system more than anything else -- but it also helps develop a few selected muscles as well. So a complementary program is good. But, which one probably depends a lot on your goals: Flexibility?, Strength?, Power?, Fitness/Core Strength?, etc...

My gut feel is that more and more people are headed into the core strength & flexibility area than the outright strength or power schemes. And, I suspect those areas will provide a fuller, wider benefit than the traditional weight based programs.

But all of that is up to you. What do YOU want to accomplish?
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Old 12-10-13, 01:21 PM
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Originally Posted by GeorgeBMac View Post
But all of that is up to you. What do YOU want to accomplish?
Good point...Well?
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Old 12-10-13, 01:56 PM
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Yes core strength an flexibility was kinda the direction I was looking at. Also just tone things up a bit, not looking to get buff.
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Old 12-10-13, 02:55 PM
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Originally Posted by kgoings View Post
Yes core strength an flexibility was kinda the direction I was looking at. Also just tone things up a bit, not looking to get buff.
That's kind of the normal bike rider deal. I'll stand by the kettlebell stuff. It's definitely a full body workout. You'll be sore everywhere the first couple times. You might think it's mostly arms, but it's really not. You end up hitting the quads, glutes, hams and core really hard by doing a couple different movements. The total investment is very reasonable compared to a gym membership, even if you get a really large selection. I've just got a couple. If I'm missing anything, I think it would be a heavier weight to work my legs more. To that end, I've put a sandbag training kit on the Christmas wishlist.
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Old 12-10-13, 03:33 PM
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Vote for kettlebell. There is so much you can do with it. It can be muscle tone exercise or HIIT or flexibilty and strength.
There are many movements but everyone should be learned very well before advancing to heavier weights.The right technique is key since wrong technique with a kettlebell can really mess you up. So can any other exercise containing lifting weights but given the very active nature of the kettlebell it's worth to invest in the technique and start with smaller weights.

Don't be arrogant about your strength. Start with a small weight and advance to bigger when you get stronger. For males the recommended starting weight is 12-16kg. I would go with the 12kg so as to really learn the techniques. After you get stronger get the 16kg. then again get stronger and get the 20kg, 24kg and even 30kg. With a variety of different weights you can do reduction reps where you switch to a smaller weight when you run out of juice with a bigger one.

Taking a course in kettlebell is a good idea but not necessary. The simpler techniques can be learned at home but some assistance is recommended with the trickier moves.
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Old 12-10-13, 03:38 PM
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Originally Posted by Fat Boy View Post
That's kind of the normal bike rider deal. I'll stand by the kettlebell stuff. It's definitely a full body workout. You'll be sore everywhere the first couple times. You might think it's mostly arms, but it's really not. You end up hitting the quads, glutes, hams and core really hard by doing a couple different movements. The total investment is very reasonable compared to a gym membership, even if you get a really large selection. I've just got a couple. If I'm missing anything, I think it would be a heavier weight to work my legs more. To that end, I've put a sandbag training kit on the Christmas wishlist.
Originally Posted by elcruxio View Post
Vote for kettlebell. There is so much you can do with it. It can be muscle tone exercise or HIIT or flexibilty and strength.
There are many movements but everyone should be learned very well before advancing to heavier weights.The right technique is key since wrong technique with a kettlebell can really mess you up. So can any other exercise containing lifting weights but given the very active nature of the kettlebell it's worth to invest in the technique and start with smaller weights.

Don't be arrogant about your strength. Start with a small weight and advance to bigger when you get stronger. For males the recommended starting weight is 12-16kg. I would go with the 12kg so as to really learn the techniques. After you get stronger get the 16kg. then again get stronger and get the 20kg, 24kg and even 30kg. With a variety of different weights you can do reduction reps where you switch to a smaller weight when you run out of juice with a bigger one.

Taking a course in kettlebell is a good idea but not necessary. The simpler techniques can be learned at home but some assistance is recommended with the trickier moves.
Thanks! Any specific kettlebell workouts you could recommend? Where can I find a list of exercises with the kettlebell I should be doing. I already have a set at home. Any good websites?
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Old 12-10-13, 03:46 PM
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My kettlebell regime is pretty erratic. I Used to just google kettlebell exercises. Thing is, I don't know any of their names since english is not my native language and I have not put any effort in learning the names of moves (I know them badly enough in my own language)
Nowdays I just do a set that feels nice. I know quite a few moves and combine them to get a good full body exercise. So my advice to you is to use the power of google. Start with basic programs and go for more exotic ones when you know how the bell handles.

I've never been one for strict regimes. I do what I wanna.
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Old 12-10-13, 04:01 PM
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I've enjoyed the core workouts in Core Advantage. Very worthwhile. It's a good supplement for cycling.
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Old 12-10-13, 04:20 PM
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Originally Posted by kgoings View Post
Thanks! Any specific kettlebell workouts you could recommend? Where can I find a list of exercises with the kettlebell I should be doing. I already have a set at home. Any good websites?
Crux pretty much covered it.

I got a kettlebell set from a sports store when didn't know what I needed. Of those, I only use the 20# bell and that is just for get-ups. The other bells I have is a 16kg, 20kg and 24 kg. Let me tell you, that 24kg bell takes some getting used to. The 16 gets the most use, by far.

As far as general information and workouts, try BreakingMuscle.com They've got a pretty comprehensive KB section and endless workouts. If you need to learn technique, Youtube is a great option. As far as books go, anything by Pavel is a good start.

I might have to see if any KB certifications exist in my area. That would be a weekend full of innocent enjoyment.
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Old 12-10-13, 04:21 PM
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Originally Posted by Carbonfiberboy View Post
I've enjoyed the core workouts in Core Advantage. Very worthwhile. It's a good supplement for cycling.
+1
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Old 12-10-13, 04:25 PM
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Oh, and if you want to feel like a wimpy cyclist, try this.
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Old 12-10-13, 06:58 PM
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I workout at home. I have my own weights, 300 pound barbell, two 35 pound kettlebells and gymnastic rings and TRX. It's a lot cheaper to buy your own equipment then pay gym membership every month. I am a big fan of short high-intensity full body workouts using compound excercises. I like to mix bodyweight excercises and weights into one workout. My workout last maximum of 20-30 minutes and I do everything in one workout : maximal strength, cardio, endurance, explosive strength, speed. My favourite abs/core excersies are hanging leg raises, ab wheel rollouts and kettlebell swings.
I also enjoy going outside to do sprinting, and plyometric jumping even in winter with below freezing temps. I commute on my bike every day all year round.

Last edited by wolfchild; 12-10-13 at 07:08 PM.
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Old 12-10-13, 07:05 PM
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Originally Posted by kgoings View Post
Thanks! Any specific kettlebell workouts you could recommend? Where can I find a list of exercises with the kettlebell I should be doing. I already have a set at home. Any good websites?
Check out Mike Mahler kettlebell website. Another person is Pavel Tsatsouline. Pavel is a russian guy who originally introduced kettlebells into USA . He has written some books on kettlebell workouts.
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Old 12-11-13, 08:08 AM
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how much are you guys spending on a set of kettlebells, out of curiousity.
I've never trained with them, I've always preferred barbell exercises because I picked up an olympic set for like 200 dollars.
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Old 12-11-13, 09:13 AM
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I prefer bodyweight exercises but I have been adding in a few dumbbell workouts as well. You are your own gym is a decent book for bodyweight workouts.
I expect I will add in heavier dumbbells and a weight bench shortly.
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Old 12-11-13, 09:30 AM
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Originally Posted by DataJunkie View Post
I prefer bodyweight exercises but I have been adding in a few dumbbell workouts as well. You are your own gym is a decent book for bodyweight workouts.
I expect I will add in heavier dumbbells and a weight bench shortly.
If you have the cash, (check craigslists), get one that adjusts to inclines/declines as well. I try to keep things simple at home, but doing the same lifts week after week gets really old. So I enjoy mixing in some decline bench, and incline DB presses are great for the shoulders.
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Old 12-11-13, 10:02 AM
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1) Concept 2 rower (used)... my fave
2) TRX.. good stuff
3) kettlebell, have a couple, never use them
4) Rubber bands, I use them a lot when I work out at home.
I have all of these, but the biggest one is not needed, and the smallest
one is only useful for therapy exercises.
https://www.performbetter.com/webapp/...splayErrorView
5) Superbands, 1 3/4 inch I have 3, I cut them to turn them into straps, and use them for squats, deadlifts, pull downs
https://www.performbetter.com/webapp/...splayErrorView
6) Swimming, spinning.. other options to consider, both are good exercise.
7) gym.. I like gyms.

"The best exercise is the one you will actually do."
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Old 12-11-13, 10:10 AM
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Since I don't have an exercise bike and/or rollers/magnetic resistance trainers, I run on the treadmill. I also lift weights, I prefer freeweighted-dumbbells as opposed to machine weights.

I do upper-body and legs, alternating each day, with the day after legs being light-exercise day - so I'll go play ball, go for a run, whatever. And then rest the following day. And do it all again - if I can, the day after that.
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Old 12-11-13, 12:43 PM
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Originally Posted by bmontgomery87 View Post
how much are you guys spending on a set of kettlebells, out of curiousity.
I've never trained with them, I've always preferred barbell exercises because I picked up an olympic set for like 200 dollars.
I got mine off of CL from a local fitness club supply store. It was basically a warehouse with all sorts of goodies. It worked about to about $1.50/lb. The ones on the internet are expensive because of shipping. The bright side is that they'll last forever. There's literally nothing to break.
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Old 12-11-13, 03:43 PM
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Originally Posted by late View Post
1) Concept 2 rower (used)... my fave
2) TRX.. good stuff
3) kettlebell, have a couple, never use them
4) Rubber bands, I use them a lot when I work out at home.
I have all of these, but the biggest one is not needed, and the smallest
one is only useful for therapy exercises.
https://www.performbetter.com/webapp/...splayErrorView
5) Superbands, 1 3/4 inch I have 3, I cut them to turn them into straps, and use them for squats, deadlifts, pull downs
https://www.performbetter.com/webapp/...splayErrorView
6) Swimming, spinning.. other options to consider, both are good exercise.
7) gym.. I like gyms.

"The best exercise is the one you will actually do."
Very interested in the TRX. I used one at my chiro/Physical Therapist. I will have to look into that.
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Old 12-11-13, 05:48 PM
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I love everything about TRX except the price. Brand new TRX is $200 dollars. I made my own. It cost me about $30 in materials and I did all of my own stitching. I also have gymnastic rings which I bought for
$45 dollars, they are great for doing suspended push-ups, dips, pull-ups and body rows, the straps on gym rings are very long so you can hook them up in many different places.
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Old 12-12-13, 05:32 AM
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^^I've always wanted to mess around with a set of rings, to try muscle ups.

I also really like doing pullups with a neutral grip for my lats. I have straps that hang from my squat rack, but they're a bit different than rings.
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