I'll sit down and upload them in a little bit
just gotta have my train firstI'll be back
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back with a list
ok well I will start with the fundamentals chest= push ups (I know I hate them to but there necessary)
push ups can be done in a variety of ways
1 of the ground on toes or knees
2 between 2 chairs with hands flat on the seats shoulder width apart (5 sets 5 reps is sufficient to start with)
Dips for chest you place 2 chairs shoulder with apart facing into them. Lean forward slightly and lower yourself with your arms bending at the elbows until the upper arm is parallel with the seat of the chairs.
Biceps= are quite hard to work without weights
pull ups are great for upper back shoulders and biceps.
you will require a solid door frame or tree branch.
Grab the door frame in a underhand grip (palms facing towards the body)
raise the body up until the upper arms are at parallel there is absolutely no need to get carried away and try for full extension.
Triceps= once again dips but straight up and down.
Legs= wall squats. lean against a wall and squat down while bending at the knees and keeping the back firmly pressed to the wall.
lunges.Stand with legs together. extend one leg forward. Bend the opposite leg at the knee and lower yourself until that knee almost touches the ground swap legs and repeat.
back=pull ups. Muscle ups.. you will need a kitchen counter or a block fence. Place hands at shoulder width on a flat surface and muscle your self up. The object is to hold your weight for a 10 count while squeezing the shoulder blades together. (im in the habit of doing muscle ups and pull ups when im out and about what a ridiculous sight I must make
)reverse extensions are awesome for the lower back and core. You need a couch with a nice padded arm.
Lay length ways on the couch with your upper body hanging over the arm rest with hands behind your head lower your upper body until your face is as close to the floor as you can manage raise back up again repeat the cycle. (you may need someone to hold your feet)
abs & core= crunches & sit ups (we should all know how to do these remember gym class? lol)
mountain climbers are great fun about the best fun you can have training abs
place your hands flat on the ground and assume a push up position. bring one knee at a time upwards towards you chest and squeeze your stomach repeat as much as you can changing legs as you go. this can also be done leaning against a wall if the floor is not your thing
there are so many more exercises and variations. This is a great way to start off..
unless I stated otherwise do at least 3 sets of around 10-8 reps as you get more competent increase the reps.
Remember if any of these exercises bring undue pain stop working out and seek medical advice!!
Have fun
