New Workout, no weights required!

[sivic02]

I am moving out of the place I am currently in and the only bad part about it is my roommate has a really nice weight set up. 500+lbs of weights, squat rack (can also do pull ups and dips on it), seperate bench, etc. So I have had no reason to have a gym membership. So instead of getting a membership somewhere and keeping on getting big I decided it was time to start a workout that included body weight and cardio in one. Until I can build my own gym at my new place. I looked online and found this which seems like it should be pretty fun. I plan on doing the indoor workout monday and friday and the outdoor workout on wednesdays. With the outdoor workout there is a recreational park nearby where I can do bench dips and chinups during my workout.
I should be starting this workout around the beginning of february so I will post how things go with it if anyone cares to know.

Indoor bodyweight workout warm up:
Quick 3-minute jog
Arm circles 30 seconds each way (forward and back) while hopping back and forth on toes.
20 Bodyweight squats
20 toe raises
20 jumping jacks
20 pushups

Stretches:

Chest- arm against wall
Lunge side
Lunge front
Low squat
Forward calf and hip flexor
Bent over lower back and hamstring
Cross body back and shoulder

Workout exercises and sequence:

Push ups continuous for one minute, hold the top position if you cannot continue.
Sit-ups continuous for one minute, hold the top position if you cannot continue.
Pushups 20 repetitions
Sit-ups 20 reps
Pushups 15 reps
Sit-ups 15 reps
Pushups 12 reps
Sit-ups 12 reps
Body weight squats 1 min
Bodyweight V-ups 30 seconds This is a sit up where both the lower and upper body come off the ground to meet at a point above your stomach.
Alternate forward lunges 1 minute
Bodyweight V-ups 30 sec
Burpee's 30 seconds From the standing position, squat down and shoot your legs back so that you are now in the push up position. From there pull your legs back in stand up and jump with your arms overhead.
Side to side lunge

-Break for one minute-

Skip rope for one minute
Bodyweight squats 1 minute
Bodyweight V-ups 30 sec
Low position squat holds (5 second bottom holds) 1 minute
Mountain climbers 30 sec While in the push up position pull your legs in one at a time so that you are essentially running in the horizontal position if you go fast enough.
Bodyweight V-ups 30 sec
Side to side lunge 30 sec

-Break for one minute-

Skip for one minute
Pushups 25
Arm circles 30 sec forward than back Keep thumbs pointing down.
Pushups 15
Arm circles 30 sec forward than back
Pushups 10
Arm circles 30 seconds forward and back
Skip one minute
Bodyweight V-ups 30 sec
Squat thrusts 30 seconds Almost like the mountain climber but while in the push up position both legs are pulled in and shot back at the same time.
Jumping jacks 1 min
Bodyweight V-ups 30 sec
Knees high jog 30 seconds
Butt kicks jog 30 seconds Running on the spot while kicking your own butt!
Side crunches 30 per side

-Rest 30 seconds-

-Finishing ab routine-
Hip rolls x20 Raising the hips and tailbone off the ground, a reverse crunch.
Crunches x20
Static hold bridges for 1 minute. Basically a pushup position but your bodyweight will be resting on your forearms instead of your hands, just hold it!
Repeat circuit 3 times with no rest.

Outdoor bodyweight workout:
- Periods of light jogging followed by sprints (2minute jog, one minute sprint)
- Every 5 minutes break for push ups, sit ups, jumping jacks or bodyweight lunges.
- Depending on location chins and bench dips are optional
- Total run time would be 30-40 minutes

[silveradofirerescu]

Good luck with that. If you want to get big and aesthetic like a bodybuilder does, you need weights. There is no replacement for resistance training. You will probably be in incredible shape but you will notice a size decrease I believe. Also I saw an entire workout done from the handstand position that you may be interested in. I lift with high intensity and this routine scared me. Good luck and keep us posted as to your progress.

[wasabiventures]

I think that is a pretty good workout for not having weights. I could see you staying pretty fit from using that.

Of course, the diet is key as well.

[poormillionaire2]

That's good, if your goals are cardio aerobic exercise. You should burn a lot of calories, depending on your intensity. As far as muscle building, you can forget about that. Nothing in that routine will build muscle. At best, you will maintain a certain mass, nothing more.

[Damien]

Builds strength though which is more important. I know a lot of people that work out with just weights and man is it fun embarassing them when we do push ups or chin/pull ups. one guy could only do 10, I stopped at 24. I only had to do 20 for a tshirt.

I'm using weights, but only 3 times a day. every night do a sit-up, push-up combo and when I use weights. 10 times a weak i build strength. Then there is the time on the heavy bag. Man I lov that thing.

[wasabiventures]

You weight lift an average of 10 times per week??