Basic weight training, without the gym?

[craig z]

well, it's time to start doing some weights again-- I've been dropping some LB's just through diet and consistent riding, but I know it's time to start getting in a short bit of resistance training.

I'm primarily SS'ing and i think that also demands a bit more of upper body, but not enough to really be balanced.

so, what could i do, utilizing just body weight, and a couple of dumbells at home?

so far I've started with some push ups, dips off a chair, and 20 lb dumbell shoulder presses, 4 sets of 20.

any other ideas? i've got a half hour max that i can put in in the morning, and i'd like whatever i do to compliment the bike.

Also, anything that could help with sore lower back post ride? ( besides bagging the SS)?

[Abui]

Originally Posted by craig z

Also, anything that could help with sore lower back post ride? ( besides bagging the SS)?

Crunches.

[jschwart73]

Let me talk to my wife - She dropped the gym about two months ago and does everything around the house now. Her weights are minimal, just some dumbells, resistance bands and one of those exercise balls, but it's definitely working. She's getting strong!

I'll see if I can get her workout routines and put them online...

[sdyeti]

Allison has a core workout that she does (I think from one of the biking websites). Maybe she'll put up the linky for it?

[Cragar]

This is a great book, it shows some really good weight training excercises all done with dumbells and a slant bench,It also has some great meals in it too.

http://www.bodyforlife.com/exercise/weighttraining.asp

[northshore]

If you are doing push ups and your wrist are anything like mine, use those push up handles! Talk about wrist savers!

[allison]

http://www.bicycling.com/article/1,6...5681-1,00.html

But that is only core, not really much for the rest of your upper body.

I'd do a google search for weights at home or something. I'm sure there are a ton of sites and you can pick and choose the exercises you like.

[boludo]

Start dating a "plump" girl. the extra weight will help you burn more calories.

[denmother]

My coach did some videos on body weight strength training. Here is a link: http://www.mtbstrengthcoach.com/bwroutine.html

[Nagaredama]

Here is a good place to start.

Run 1/2 mile 50 air squats - 3 rounds.
10 push-ups 10 sit ups 10 squats - 10 rounds.
200 air squats for time.
“Susan” Run 200m 10 squats 10 push ups 5 rounds.
Sprint 200m and do 25 push ups, 3 rounds.
10 Handstand push ups and a 200m run 3 rounds.
Tabata squats and tabata pushups.
5 push ups 5 squats 5 sit ups, 20 rounds.
Walk 100 meters on your hands, even if it is 2 meters at a time.
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
Invisible Fran...21-15-9 of air squats and push ups for time.
Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
Run 1 mile for time.
10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back down to one.
3 vertical jumps 3 squats 3 long jumps - 5 rounds.
Handstand 30 seconds and 10 squats, 8 rounds.
10 push-ups 100M dash 10x.
Tabata squats.
5x 400M sprints.
10 X 100 m dash.
25 pressing snatch balances each arm. No weight.
Run 1 mile, lunging 30 steps every 1 minute.
handstand 30 seconds and 20 air squats, 5 rounds.
10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
100 air squats. For time.
4x 25 jumping squats
10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time.
10 air squats every 1 minute of your 1 mile run.
100 burpies for time.
Run 1 mile for time.
10 push-ups 10 squats 10 sit ups 10 rounds.
10 vertical jumps, run 400 meters, 5 rounds.
spend a total of 3 minutes in a handstand.
100 air squats for time.
Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
Sprint 100 meters, Walk 100 meters, 10 rounds.
100 push ups for time.
Run 1 mile for time.
10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.
50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
10 walking lunges, 10 push-ups, 10 rounds.
Tabata Squats.
50 split jumps for time.
Workout...Handstand for 30 seconds or 5 handstand push ups...400 meter run. 4 rounds.
10 burpies, 100meter sprint 10x for time.
“L” sit off the floor. 10 rounds of 10 seconds...if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!
run 400 meters, 50 air squats. 4rounds.
handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.

or


10 push-ups, 10 squats, 10 rounds.
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
Handstand to Jack-Knife to vertical jump. 30 Reps.
Run 1 mile with 100 air squats at midpoint, for time.
7 squats, 7 burpies, seven rounds, for time.
10x 30 second handstand to 30 second bottom of the squat hold.
Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
Run 1 mile, plus 50 squats-for time.
100 burpies for time.
5 squats, 5 push-ups, 5 sit ups, 20 rounds.
Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods...they should be as brief as possible.
5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.
Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
Handstand 10 seconds jack-knife to vertical jump. 25 reps…
Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
50 air squats x 5. Rest equal amounts as it took to do each 50.
Run 1 mile and do 10 push-ups every 1 minute.
sprint 100m 30 squats...8 rounds.
30 push ups, 30 second handstand or Plebs Plank..3 rounds.
10 sit ups and 10 burpies...10 rounds-for time.
handstand hold, 30 seconds, squat hold 30 seconds...10 rounds.
250 jumping jacks...for time.
100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
Tabata Push-ups.
30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
Run 1 minute, squat 1 minute 5 rounds.
run 1 mile for time.
air squat x 10 push up x 10 sit up x 10 3 rounds for time
10 push-ups, 10 hollow rocks, run 200 meters....5 rounds.
Do Tabata Squats with eyes closed.
bottom to bottom ( rest at the bottom of the squat instead of standing....without support on your hands or butt and make the bottom good, straight back, butt back).....tabata squats.
20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
sprint 50 meters, 10 push ups. 10 rounds.
50 air squats, 4 rounds. rest for 2 minutes between rounds.
3x 20 tuck jumps. 3x 30 second handstands.
400m run/sprint 30 air squats, 3rounds for time.
20 jumping jacks, 20 burpies, 20 air squats...3 rounds
Warm up. Run 100 meters and do 20 air squats. 10 rounds.
Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
100 air squats 3 min. rest, 100 air squats.
Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds.......repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
10x 50 meter sprint.
Test yourself on a max set of push ups...tight body chest to the floor...full extension!
If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.
Tabata...20 seconds on 10 second rest 8 rounds of...tuck jumps and then sit ups
run 400m air squat 30 hand stand 30 seconds 3 rounds for time
5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds...for form
50 burpies for time.
5 pushups, 5 squats, 5 sit-ups - 20 rounds
Run 1 mile, stopping every minute to do 20 air squats.
30 second handstand, 60 second squat hold ( at the bottom of the squat) - 5 rounds
run 200 meters, 50 squats, 3 rounds
Tabata Squats
Air squatsx20, Burpiesx20, Push-Upsx20 - 3 rounds...for time.

[Dusty]

Do the dying bug for 45 sec and the plank for 2 minutes.

These are effective exercises that don't take much time.

Dying bug-lay on your back and move your right leg and right arm together with your left leg and left arm together in the oposite position, then reverse motion. Killer.

Plank - push up position, but hold it in the up position, to challenge yourself, move your feet off center, or lift one leg up and alternate legs, or do it one handed.

For low back pain, roll up a towel and place it in the small of your back and lay on the floor with your legs in a frog position. This is a must do after a long ride.

[DBD]

Jump rope and use a rope with 2lb handles for 5min, no rest, to warm up.

Go straight into "mountain climbers" - raised push up position, and then (as if running) bring your knees to your chest or as close as you can get staying in the push-up position and do them fast - 5 min straight.

Grab your dumb bells. Do you know what a clean and jerk is?
This is a modifies version - Place the dumbbells on the ground at your feet. Squat down with your butt as close to the ground as you can then jump as high as you can while extending your arms above your head and holding the dumbbells. Come all the way back down and repeat for 2 min straight and as fast as you can.

Take dumbbells and do 2min straight of stationary lunges keeping you back straight.

Do you have a pull up bar? Do pull ups for 6min straight or as long as you can. You can even cheat by "kipping", swinging to get your weight up.

When you can not do any more of those drop straight to the ground and start push-ups. as many as you can, rest then continue. Do this for 3 min.

Last 7 minutes stretch. I would hit the lower back/hamstring for 2min, groin for 2 min and then some chest and upper back/neck the remainder of the time.

There, 30 minute that will increase explosive power, increase endurance and get some stretching in.

Sore lower back post ride ... 10 min of stretching BEFORE you ride. 15 minutes of stretching AFTER you ride. Make sure to stretch EVERY day. Do abdominals on a daily basis, roll right out of bed and blast the abs for 1 or two minutes then do the same right before you get into bed.
Find a good chiro that starts off with a heat/deep tissue massage of affected area before adjusting. Then see him/her when ever you feel the need. I like to go once every other month, they will tell you every three days for two months but I feel it is better to listen to your body.

[Nagaredama]

Originally Posted by DBD

Do you have a pull up bar? Do pull ups for 6min straight or as long as you can. You can even cheat by "kipping", swinging to get your weight up.

I like! Very Crossfit-ish

Not sure if I'd call kipping cheating. It makes the pull up more explosive and recruits more coordination and other muscles.

Both definitely have their place.

[DBD]

Originally Posted by Nagaredama

I like! Very Crossfit-ish

Not sure if I'd call kipping cheating. It makes the pull up more explosive and recruits more coordination and other muscles.

Both definitely have their place.

True but I can only get a handful of straight pull ups done but if I kip I can bust out 30+, that is why I call it "cheating"

[Jordansrealm]

I do a good core workout which is mostly planks and situps. You can google plank exercises and core exercises and find plenty. I also have a set of 25lb dumbells that I can do a complete upper body workout with. Chest, back, shoulders, arms, etc... I found most of them online searching or in Mens Health magazine. A problem I have is genetically my body likes growing muscle fast which seems like a good problem but I dont wish to bulk up. So, I stick to lighter weight with more reps to try and lean out but keep strong. Its working for sure my body has changed a ton over the past year but I have a lot to go. Remember, often less is more.

[craig z]

Great Replies all! the video's posted by denMothers coach are killer.

thanks so much everyone!

[BRpunkRock]

Check out P90X, its got everything you could want, resistance training with bands or dumbbells lots of push ups and pull ups, some plyometrics, Kempo, Yoga, Core Synegistics.

Here is a copy of the worksheets used with the weight lifting part, should give you a good Idea of the program or just some exercises to use in your current workouts.

[denmother]

Originally Posted by craig z

Great Replies all! the video's posted by denMothers coach are killer.

thanks so much everyone!

Here's a new one he is offering:

The MTB 12 Week DB Combos Workout Program

[BobBurnes]

Originally Posted by denmother

Here's a new one he is offering:

The MTB 12 Week DB Combos Workout Program

This one's killer!

[rockyt70]

I'm just trying to cut some weight down cause