Help with a workout program

[rchave17]

i have fallen out of working out and need help so if any of you guys (or girls) can please assist me in making me a workout program.

. im 17

. im male

. i still have my muscle

. i lost endurance

. i want to gain strength, speed, and endurance

. also idk if youll need this but im 136 pounds, 5 ' 9

if u need more info just pm me

much appreciation

also no weights because of insufficient funds

[bushido_man96]

Do you have access to go to a gym to lift weights? If so, a few programs you can look into are Starting Strength and Stronglifts.com. I use the Stronglifts program, and I love it so far.

If you don't have access to a gym, then I'd suggest buying a jump rope, and doing something like a Rocky workout, doing running, skipping rope, use a pull-up bar, and push-ups and ab work.

[rchave17]

Do you have access to go to a gym to lift weights? If so, a few programs you can look into are Starting Strength and Stronglifts.com. I use the Stronglifts program, and I love it so far.

If you don't have access to a gym, then I'd suggest buying a jump rope, and doing something like a Rocky workout, doing running, skipping rope, use a pull-up bar, and push-ups and ab work.

No I don't have access to weights or a gym at the moment but Ill look into getting some

[Wolfman08]

Go running. Every so often stop and do push ups, sit ups, hello dollies, etc. You could stop at a certain distance, or whenever a red car passes, or what have you

[JCavin]

If you want endurance do a lot of bodyweight exercises. Pushups, pullups, air squats, situps, quadrupedal movements, etc.

If you want strength you'll have to lift heavy stuff.

It all depends on your goals. Are you wanting to get big and strong? Are you wanting to stay lean and get the aesthetically pleasing muscles(abs, chest, arms)? Are you wanting to just get generally more fit?

There is nothing wrong with either, they just require completely different workout routines and diets.

Regardless, I think that everyone should start off by doing pushups, squats, pullups, and situps and stick to it for a few weeks. If you stick to it you'll probably have a better idea of what you want to do.

Just my opinion. Take it for what it's worth.

[Jay]

There are a couple of good books that have things in them to do without gym equipment. Most people think that if there isn't any equipment you can't train. Well thats not true. You can obtain a good standard with no equipment its all about the hard work. Strength, Muscle Endurance, Power, Cardio can all be trained with bodyweight. Parks are excellent places to train.

Never Gymless by Ross Enamait

Naked Warrior by Pavel Tsatouline

There is also a website I sometimes use for resourses I think its called bodyweightculture you may have to google that term.

[JCavin]

I highly recommend anything by Ross Enamait. He's a beast and his books are outstanding.

[LittleW]

If you want to push weights, and don't have one: Why not use water bottles (or whatever you use to drink). Okay, it's not good, if you want to lift 30 kg at once. But it gives you 500 g to 1.5 kg. And, with some repetition, that can be much.

[DWx]

If you want to push weights, and don't have one: Why not use water bottles (or whatever you use to drink). Okay, it's not good, if you want to lift 30 kg at once. But it gives you 500 g to 1.5 kg. And, with some repetition, that can be much.

Good idea how about milk bottles filled with water? or even jerry cans? got a handle so could even use it in kettle bell exercises.

[MasterPain]

A lot can be done with junk tires as well.