koltz
Jun 28, 2007, 10:45 PM
I find this workout to be very effective at being that thing you answer to total noobs who want to do something but don't want to hear many bodybuilding\strength training terms and myths.
"Do that , don't question it , make progress and come back to me in one month."
90% of all noobs who are at it without an athletic background (not doing it with a coach in other words)
Basically it gives you an aerobic and metabolic base ,
helps burn the lard , build strength and muscle in a short simple workout that probably doesn't compromise any effectiveness at that level.
The noob workout
-warmup for 2 min
for 15 minutes do as many circuits of the following:
-5 pullups
-5 Squat presses (using a sandbag or something the weights 50% bodyweight , basically a squat and a press right after using little momentum , very easy to demonstrate)
-5 dips.
-cooldown and streches.
you can use a door and chairs for the pulls and dips , and many possible home items for the press
most newbs can get around it even if it means doing single partial kipping chins and partial dips... they won't be noticing how thier form improves and they will start doing the full rom version , so theres no need for progressing from pushups and body rows
that's it , no "sets" and other terms, no equipment needed apart from basic furniture , very progressive , and basic.
can be done right away.
what do you think?
"Do that , don't question it , make progress and come back to me in one month."
90% of all noobs who are at it without an athletic background (not doing it with a coach in other words)
Basically it gives you an aerobic and metabolic base ,
helps burn the lard , build strength and muscle in a short simple workout that probably doesn't compromise any effectiveness at that level.
The noob workout
-warmup for 2 min
for 15 minutes do as many circuits of the following:
-5 pullups
-5 Squat presses (using a sandbag or something the weights 50% bodyweight , basically a squat and a press right after using little momentum , very easy to demonstrate)
-5 dips.
-cooldown and streches.
you can use a door and chairs for the pulls and dips , and many possible home items for the press
most newbs can get around it even if it means doing single partial kipping chins and partial dips... they won't be noticing how thier form improves and they will start doing the full rom version , so theres no need for progressing from pushups and body rows
that's it , no "sets" and other terms, no equipment needed apart from basic furniture , very progressive , and basic.
can be done right away.
what do you think?