AT, help me get back in shape!!

[Zeze]

2 years ago, I was 195 lbs at 5'10". While not obese, I was pretty chunky.

After breaking up with my ex, I got back into shape. I'm not a stranger to working out. I just ran 4 miles every other day, didn't binge, did some unorganized yet consistent workout. 6 months later, I was 164 lbs and looked pretty damn good.

I'm with a new GF now and I've gotten comfortable again. Although I'm just at 180-185 lbs, I look pretty bad compared to being in shape.

It wouldn't be hard for me to get back in shape once I commit, but I just need that 'oomph!'.

What I'm asking of you is to help me find an organized workout set. The conditions are the following:

1. No gym access (trying to save $)
2. I have (2) 20 lb dumbbells
3. Push-up grips.
4. I can buy whatever is relatively cheap if they're a huge help for the cost.

I got into a pretty damn good shape doing:

-Dumbbell flys (on my ghetto coffee table)
-Dumbbell pull-ups (?) Just pull up to chest with knuckles outward
-Push ups
-Diamond push ups
-Crunches
-Run

I'm totally ditching the legs, which I know are bad. What's a near-complete set of workout regimen that can cover most of my body?

 

[Baked]

1) Cut out sugar from diet.
2) Run daily.
3) Bring own lunch.

Oh wait, I post that every time people ask to get back in shape.

 

[Zeze]

1) Cut out sugar from diet.
2) Run daily.
3) Bring own lunch.

Oh wait, I post that every time people ask to get back in shape.

You can read my post again, already covered.

 

[ThatsABigOne]

Well, I had the same goal about 4 months ago. I am in much better shape now than I was back then. All I did was eat the same amount to feed the muscles, and do the following exercises in organized manner:

Pull ups. (would it be possible for you to find a bar somewhere where you could hang off somewhere?)
Pushups.
Dips. (ones where you can use the chair)
Crunches.
Dumbbell curls with your current set.
And at least 1 mile run a day.

You will be surprised of how in much better of a shape you will be in a couple of months.

I am also 'cheap' on exercises. No matter what, exercises will benefit your body, but they have to be at a regular frequency.

 

[xboxist]

You have pretty much the same guidelines that I have, OP. I've only been re-committed to a workout routine in the past two months and I've already dumped 15 lbs. The only difference is that I have access to an elliptical machine, thanks to my roommate. But if you are comfortable jogging, then that would offset that very well.

body weight squats (air squats), w/o dumbbells to start and then add them in later
pushups
crunches (few variations)
pullups; I could do zero when I started now I can do 3. Yay?

I basically do the cardio 5-6 times a week, and the strength-training every other day.

So, this is far from optimal. But it's what I have access to right now and it's working enough for me that I'm happy with it.

Also, I've tried to transform my diet. I've increased my water intake by perhaps 3x-4x. Cut out sugar in MANY places. I'm feeling great.

 

[Lamont Burns]

1) Cut out sugar from diet.
2) Run daily.
3) Bring own lunch.

Oh wait, I post that every time people ask to get back in shape.

and yet, not everyone wants to be a cardio bunny.

 

[Lamont Burns]

that dumbbell front raise? or just raise depending on if your arms are extended.

if you just want to be lean yes that will work. id to front raises and lateral raises with the 20s.

when pushups are easy elevate your legs on say that coffee table to make it a bit harder on your chest and anterior delt.

your back and legs the 2 biggest groups in your body are basically excluded, if you had a pull up bar that would be a huge boon. those are cheap but you need a place to put it.

lunges with the 20s would be a start on the legs, but don't expect much. again if you just want lean, air squats and run them out.

 

[tedrodai]

My routine has been gymnastics based strength training, but I'm still in the early stages, so pretty much the only equipment needed is a pullup bar, which I highly recommend. People say the doorway bars work pretty well even, though I bought a bar to attach to an I-beam in the basement. The routine has been working great and doing good things to the body shape as well (wife has given me some glowing compliments ).

My recommendations for hitting the full body (pretty sure anywho, lemme know if I'm missing stuff):

Core exercises:
(I like Isometric holds better than crunches for the core)
-plank/reverse plank
-hollow hold
-superman hold
-L-sit/V-sit progressions (taxes the upper body too, but your pushup grips ought to be great for these)

Pushup progressions
-all the basic ones you know and like, and check out psuedo pushups for a harder variation (requires decent core and upper back strength too)...make sure to keep the back straight
-to hit the shoulders a little more, you can do incline pushups, pike pushups, leading to wall handstand pushups (HSPU)

Pullup progressions
-chinups, pullups, L-pullups, wide-grip pullups

1-leg Squat progressions
-http://www.youtube.com/watch?v=qwFaGmIhf70 (as an example)

For strength, stick to exercises you can do between 3-5 reps in each of your sets. If you can do more, go to a harder progression.

The dumbells can be useful at times, but I don't recommend dumbell curls. Pullups will hit the biceps very nicely.

 

[Chrono]

Round like a ball is a shape, so you're good!

 

[tedrodai]

Here's a good video of the pseudo push up:
http://www.youtube.com/watch?feature=player_embedded&v=IJK_wU4UVw4

Use a hand position that's comfortable for your wrist. Hands facing forward is the easiest position, because it acts as a cantilever for the way your body is trying to fall, but can get really tough on the wrists when you have a lot of lean. Hands facing out (like in his video) requires a little more strength but is easy on the wrist. Hands backwards requires a lot more strength.

That guy weighs 230 lbs, mostly muscle, and at least for the past several years has built strength primarily through bodyweight exercises.

 

[ShreddedWheat]

Cut back slightly on going out to eat with new GF and join a gym.

 

[vi edit]

Rushfit or P90x...dedicated total body programs that can be done with bands or a doorway pullup bar, and some limited dumbells.