Newbie in Georgia

[jworley]

Hi. I just signed up and am looking for some workouts I can do around home since this is where I work. I used to workout in the gyms using the free weights & machines on regular basis; albeit this was a little over 10 years ago. In the time since, I got married, got fat, and now I'm 29 years old, in the worst shape of my life and am frankly disgusted. So I'm doing something about it. Have heard a lot of positive things about bodyweight exercises. Nearly bought one of the Matt Furey courses, but decided I didn't feel like paying that kind of money when the information had to be out there for free. Did a little searching, found this site and so here I am.

Anyone have any suggestions for workout routines for someone starting at ground zero? I already use a weighted speed rope for cardio (never cared for running) but am really interested in BW routines I can work in with that.

Thanks.:D

[cheesedog]

Hi, and welcome!

Here's a circuit you could try with the rope--
1. Jump rope x 1 minute
2. Pushups x 20
3. Squats x 20
4. Pullups x 5
5. Situps x 20
6. Supermans x 20
Go through these with no rest (if possible) and rest 1 minute between circuits, and do a total of 3-5 circuits.

Here's a harder circuit--
1. Jump rope x 1 minute, as many double unders as you can do
2. Divebomber Pushups x 20
3. Burpees (with a jump and pushup) x 20
4. Chinups x 5
5. Twist Situps x 10/10
6. Back Extensions x 10
Same way as above.

Or one that uses the rope a bit more--
1. Jump rope x 1 minute
2. Pushups x 1 minute
3. Jump rope x 1 minute
4. Squats x 1 minute
5. Jump rope x 1 minute
6. Pullups x 1 minute, do jumping pullups if you need to
7. Jump rope x 1 minute
8. Crunches x 1 minute
Rest 1 minute and repeat, 3-5 times

[koltz]

Just a quick advice , doing lateral raises on a bosu ball in pink tights beats fureys programs.

welcome aboard , you could try doing burpee circuits tabata style (lurk more to know what I mean lol) to melt the fat.

[jworley]

Just a quick advice , doing lateral raises on a bosu ball in pink tights beats fureys programs.

welcome aboard , you could try doing burpee circuits tabata style (lurk more to know what I mean lol) to melt the fat.

LOL...you're not the first to tell me that about furey. A buddy of mine actually gave me a copy of his Combat Conditioning course and just from the standpoint of a whole written book, it wasn't that good.

What's everyone's take on back bridging (or just bridging period) as I noticed that was one of the main things that the furey focused on? Is it worth learning to bridge or not?

Ok koltz, I'll bite. What do you mean by "burpee circuits tabata style?"

[jworley]

Cheesedog,

Thanks for the routine ideas. I think I'm familar with most of these exercises. Couple of quick questions.

Dive bomber push ups: Are these the same things as what some people refer to a hindu push ups?

Supermans: Can you explain these or point me to a place where they are illusated?

Thanks.

[Fatman]

Here's Furey's program absolutely for free: hindu squats, hindu pushups, bridges. The bridge is one of the best exercises I've come across - he explains them all for free on his website but people still go out and buy his books and DVDs... to get the same information. Plus his Ancient Chinese Secrets of Penis Enlargement 2-DVD box set. But I guess if it wasn't for people like that we wouldn't have any of the major corporations either...

Divebombers are not the same as hindu pushups - look in the articles section for illustrations of the difference.

[koltz]

burpees are you know , getting into a pushup position , doing the pushup, then jumping up in the air and extending your arms upward (repeat)

and there are many other variations shown in the BWC videos.


tabata is a simple circuit invented by a japaneese physiology expert that works very well to build endurance (aerobic and anaerobic) and shed fat.

1.Do as much burpees as you can (without pacing yourself . this is the key)
in 20 seconds
2.rest 10 seconds
3. repeat this 7 times more ( 8 total ), yes this means you work out 4 minutes more or less , but it's very hard and it also works for efforts lasting for example 20 minutes.