I work a night shift at a boarding school, and have lots of free time. I was wondering, if anyone had a routine that doesn't involve any weights.
Zach do you have access to a pullup bar? Pullups, and chinups are one of the best body weight movements you can do. Also pushups. So many variations, dont underestimate them.
You can start with sets of normal pushups. vary hand widths. With strength you can begin to raise your feet higher, placing more of your bodyweight on your cheat and arms. The higher your feet the harder the pushups. Dips, between bars, or anything sturdy.
It doesnt need to be complicated. You can make the exercises more difficult also by going slower. Slower movement puts more time under tension on the muscles. Gymnasts get much of their muscle from time under tension. Hope this helps some.
Men's health website had a few nogym workouts. Some require a chinup bar though but you could probably do the rest without.
I've never read it but Charles Bronson (the bareknuckle fighter whose also the UK's most violent inmate, not the actor) has a book called "Solitary Fitness" that might be a good choice to look. Bronson's physical strength is famous. The guy is superhuman strong yet has done all his training inside a prison cell and on a prisoner's diet. Not sure if anyone else had read it.
Use a deck of cards. Pick four exercises you hate, assign them to the suits. Shuffle the deck, flip the card, the number on the card is your reps. Face cards are ten, Aces are 15.
Thanks for the info guys! I've been away for awhile, but I cant wait to get started.
Convict Conditioning!! I would seriously consider checking this book out! I have been doing this method of exercises now for over a year, and I am excelling more than I ever have a muscle building, strength, and fat loss. I try to tell everyone about them, but they don't want to listen; because it takes time and is the workouts are slow (but still very intense). The book has a wonderful description on how to do the exersizes and when to do them, about diet and life choices.
One thing to think about is that the book talks about how to change your exercise to better benefit your life. It is not a program perse' but a method in which to do the exercises we are already familier with. Remember working out isn't sopposed to be just for muscle (though everyone thinks that), it is for joints, tendons, ligaments, heath, virility..etc..etc.
The book is kind of hard to read, as Paul Wade is not an author or english major for that matter. The information though is excellent, and ive done some external research on this as well, and the stuff he is writing about is so true! Just make sure if you are going to do it..than do it, just how he talks. Dont rush it, dont try to move on to quickly, and keep, keep, keep working at it. It has changed my life!!
Sorry if I seem like I am preaching, but it is great, expecially if you have time at work to do it!
You Are Your Own Gym. Get the book and the smartphone app. I'm on second 10-week program out of 4, great progression in terms of strength and posture.