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  1. Standard member asromacalcio
    asromacalcio
    27 Dec '07 06:58
    Can anybody recommend a good fitness programme I can do at home with no or little equipment? Preferably something tough I can set myself targets in.

    Thanks
  2. 27 Dec '07 10:32 / 2 edits
    Originally posted by asromacalcio
    Can anybody recommend a good fitness programme I can do at home with no or little equipment? Preferably something tough I can set myself targets in.

    Thanks
    back in the 80s when i used to be at school, i used to run in the 100m.

    my whole training program was based of circuts. just 3 excrises
    press-ups
    sit-ups
    knee bends (or squats without weights)

    its a 6 week programme, and i know it works
    for the first week you do the above in 6 circuts ie
    press ups 6 x 20
    sit-ups 6 x 20
    knee bends 6 x 25

    week 2 you drop a circut, but increase the reps so
    press ups 5 x 25
    sit ups 5 x 25
    knee bends 5 x 30

    by the last two weeks you should be on aiming at something like
    press ups 3 x50
    sit-ups 3 x 50
    and knee bends 3 x 100

    (you dont have to use those number of reps, but go at your own pace)

    I have found it is a excellant circut that not only increases your fitness but also your strength. The idea is to make it more and more intensive as the weeks role on.

    The UK sprinter Alan Wells used to do a very similier training.

    try it, its a lot harder then it looks and should only take about 20-30min to complete
  3. Standard member asromacalcio
    asromacalcio
    27 Dec '07 14:06
    Originally posted by spurs73
    back in the 80s when i used to be at school, i used to run in the 100m.

    my whole training program was based of circuts. just 3 excrises
    press-ups
    sit-ups
    knee bends (or squats without weights)

    its a 6 week programme, and i know it works
    for the first week you do the above in 6 circuts ie
    press ups 6 x 20
    sit-ups 6 x 20
    knee bends 6 x 25

    w ...[text shortened]... ining.

    try it, its a lot harder then it looks and should only take about 20-30min to complete
    50 press ups? My upper body strength will protest rather.

    Thanks for the reply, I'll give it a go.
  4. 27 Dec '07 16:46
    Originally posted by asromacalcio
    50 press ups? My upper body strength will protest rather.

    Thanks for the reply, I'll give it a go.
    you only do 3x 50 press-ups (ie 150 reps) in week 5 or 6, by which time your body would have been conditioned to take the punishment.

    try it, this system works and its so easy to do with no equipment and little time
  5. Standard member Smiffy
    SPS CLAN
    27 Dec '07 18:47 / 1 edit
    do circuits on the stairs running up and down them thats hard iv got a sweat on thinking about it
  6. 27 Dec '07 19:09
    Originally posted by Smiffy
    do circuits on the stairs running up and down them thats hard iv got a sweat on thinking about it
    thats a good one as well... used to do that when i was young.... to fat now!
  7. 29 Dec '07 02:50
    good advice from all.look at http://www.tbkfitness.org/Bodyweight1.html. check out the "deck of cards" routine here. do it if you are a masochist. otherwise google "body weight training" and "hiit" and clearly, most importantly, go at your own pace.
  8. Standard member asromacalcio
    asromacalcio
    29 Dec '07 13:50
    Thanks, looks good.
  9. 31 Dec '07 13:16
    I find lifting my right arm to my mouth enough exercise these days!
  10. 04 Jan '08 17:02 / 1 edit
    ESPN Classic shows old episodes of Flex Appeal with Kianna Tom every morning. Great viewing while I have my morning Mountain Dew and two jelly doughnuts.