Seriously looking for weight training routine MINUS the gym and MINUS weights/equipment

Start with some pushups.

Unfortunately the majority of online recommendations for home work outs are very aerobic in nature.

With some imagination, a lot can be done at home. Single leg pistol squats; Step ups onto a high box from a completely stationary position (no bouncing into it); Single leg RDLs with a fairly modest weight; Single arm press ups; Single arm pull ups.

The other thing is to consider making the exercise more challenging by increasing the speed of the movement. We tend to only look at the load variable when assessing how challenging an exercise is, but speed can make it challenging too, so look at jump squats, clap pressups, muslceups etc too

There has been SO much info. regarding this subject since the virus started that I feel like it's been info. overload. Maybe that's what you're experiencing also? Weighted dips with a couple of chairs, weighted pull ups in your garage or one a tree limb in your yard and weighted push ups along with some squatting and you're golden. Don't overthink it.

BJ Gaddour has a great book out titled Your Body is your Barbell.

He focuses on the main movement patterns: hip dominant, knee dominant, upper body pulling and upper body pushing and gives a progression for each. For example hip thrust, shoulders elevated hip thrust, feet elevated hip thrust, shoulders and feet elevated hip thrust, single leg hip thrust.

Plank, push up, self assisted single arm, single arm, ploy push up.

The book presents different routines and variations.

Push, Pull, Legs

Those are three areas to hit for strength training. There’s a lot of ways to do that which don’t involve a gym.

You could pick up a rock or log off the ground, put it over your head, and have covered push, pull, legs. You can climb a tree or chop firewood and cover all three of those. You could do push-ups, pull-ups, and squats and cover all three. The key is to do it until your muscles are fatigued. The fatigued muscles respond by getting stronger.

GGGG wrote:

Unfortunately the majority of online recommendations for home work outs are very aerobic in nature.

With some imagination, a lot can be done at home. Single leg pistol squats; Step ups onto a high box from a completely stationary position (no bouncing into it); Single leg RDLs with a fairly modest weight; Single arm press ups; Single arm pull ups.

The other thing is to consider making the exercise more challenging by increasing the speed of the movement. We tend to only look at the load variable when assessing how challenging an exercise is, but speed can make it challenging too, so look at jump squats, clap pressups, muslceups etc too

Yes! Single arm pull-ups are too easy without increasing the speed movement!

Might check out home program with no equipment at Athlean-X

https://athleanx.com/xero

Many thanks for the advice, folks!

For fun bonus points, give me your explanation to my username "Which one's Led?" and what it references....

Which one's Led? wrote:

Many thanks for the advice, folks!

For fun bonus points, give me your explanation to my username "Which one's Led?" and what it references....

am i rite?

Maybe you could use a tyre if you have a spare laying around.

Check out the recommended routine (RR) on reddit/r/bodyweightfitness. Put together by some of the top guys. Excellent forum too.

I do deadlifts with a railroad tie ... resistance is resistance

floyd wrote:

Which one's Led? wrote:

Many thanks for the advice, folks!

For fun bonus points, give me your explanation to my username "Which one's Led?" and what it references....

am i rite?

Yes Floyd, you are correct!

Explaining:

In the 1975 Pink Floyd song "Have a Cigar", there is a line that says "Oh by the way, which one's Pink?" This refers to record company elites who viewed the band as a cash machine, but yet did not realize that "Pink Floyd" is the name of the band, not the name of a band member! So I had the same thought for Led Zeppelin. Sadly I admit before becoming a fan in my pre-teenage years that I thought "Led" was a person and not the name of the band! I learned soon after though.

Which one's Led? wrote:

Hey folks,

I am asking for you help regarding the subject line in the form of a link (article, YouTube, etc.); and positive testimony/reviews would be nice. Here's my situation:

I am a male, mid-50s, long time marathoner who used to do a basic 45 minute weight routine at the gym twice a week. With Covid, the gym is the last place I will personally go to for the foreseeable future. I do not want to look like the current-day Ryan Hall. I just want to keep up some tone and have a strength training routine to benefit my running. I tried searching through YouTube for some routines, but they were more geared towards cardio rather than strength training. I would love to find a strength training routine I can do at home without weights/equipment...does such a thing exist?? Thanks.

Sure, you can do anything with bodyweight exercises, but some are quite challenging and difficult to progress. If you can get a pair of dumbbells and a resistance band, you can combine them with some bodyweight exercises and train your whole body without having to become a gymnast.

Here's my routine. I use a couple of 5kg dumbbells and a resistance band. 3 sets of each.

Push:

Push-up.

Dumbbell overhead press.

Pull:

Resistance band pull-apart.

Dumbbell lat pull-over.

(Sometimes dumbbell row or horizontal row, using a table).

Legs:

Goblet squat (both dumbbells).

Shrimp squat.

Core:

One-arm dumbbell carry (both dumbbells tied together).

Hollow hold.

Other:

Biceps curl.

I'm doing push-pull-core twice per week, on days I don't run, and legs once per week before a run. My running posture and ability to run with a relaxed upper body and arm carriage has improved a lot in just a few weeks. Simple, effective, no-nonsense exercises that aren't technically challenging.

If you don't want to use weights or a band, but you have a place to do pull-ups, you could do: pull-ups, pike push-ups, shrimp squats, and hollow holds. That'd be my choice, anyway. If you can't do pull-ups, then horizontal rows using a table and a chair.