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View Full Version : Gymless... or never gymless?


Jane Michel
11-14-2007, 05:44 PM
I am back in my home country for 3.5 months, the small gym I used over here is closed because the owner is having landlord woes. The gym is unlikely to re-open, and that was the only gym near my place which did not charge exorbitant prices for a couple of months' membership. There are no parks with monkeybars nearby.

How much strength and conditioning and "fitness" could I lose if I do bodyweight exercises and metcons (getting ideas from Eva T's blog) for the next 3.5 months?

Mike ODonnell
11-14-2007, 06:21 PM
Bodyweight is great...especially if you go explosive/plyometric...squats...pushups....hspu....pistols.. ..sprints.....lunges.....lots of options.....conditioning will not be an aspect if you do sprints and high voluem, and strength can be maintained.

Patrick Donnelly
11-14-2007, 06:56 PM
- pair of rings
- adjustable dumbbells & 1" plates

Weighted muscle-ups and weighted pistols... That'll build some full-body strength. You've also got planche progressions, L-sits, iron cross pull-outs, jumping pistols, dumbbell snatches, etc.


For dumbbells:
- get two 1.5 foot galvanized pipes from Home Depot with a 1" outside diameter
- get 8 hose clamps (and a screwdriver to tighten them)
- get a load of the standard 1" plates
- sand the ends of the pipes and inside of the plates
- plates go on and off with hose clamps on either side
Those things clamp on TIGHT; I've tested up to 40# dumbbell swings with them... If I had 25# plates, I'd go for more...

David Aguasca
11-14-2007, 07:28 PM
patrick, i don't knew if she even has a pull-up bar.

alicia, if you do anything equipment-wise...figure out a way to rig a pull-up bar! anything! then ring stuff can come in, and you have a HUGE upper-body strength training tool right there.

you can never really run out of bodyweight conditioning workouts. one of the recent crossfit WODs was one of my favorites...

AMRAP in 20 minutes of:
5 HSPU
10 L-pullups
15 walking lunge steps

the dumbell is a great idea, too. dumbell snatches FTW!

Steven Low
11-14-2007, 11:20 PM
You're gonna learn to love pistols and sprints.

If you can rig up a pullups bar and rings you're all set. Well, it's my opinion that decreased leverage bodyweight exercises are generally better than their weighted counterparts for upper body (rarely do any barbell work).

That's pretty much all I've done for the past half a year... rings, pullup bar combined with pistols, sprints and max effort verts/broad jumps.

If you need ideas for exercises or to scale then just ask. :)

Jane Michel
11-15-2007, 05:16 AM
Thanks for the replies everyone! I really appreciate you taking the time to write suggestions. Mom is a little fussy about her house... which means no pullup bars and heavy objects in case they damage the floor and driveway. But.... I can do pullups and jumping pullups using the staircase landing, and dips (and L-sits, planche sort of work too I guess) using two chairs.

Steven, wow. Do you ever miss lifting weights? I am feeling uncomfortable already now that Greg has got me addicted to snatch and C&J. Might have to secretly lift the sofa and tables early in the morning.

Do you have ideas for more exercises and workouts with the setup, besides the ones already suggested?

Frank Needham
11-15-2007, 06:00 AM
I'll wager that there is sand of some type where you are, and probably a building materials place as well. Put together a sand bag of the type on the never gymless site. You can construct it to be easily weighted or unweighted to suit you needs. Mom will think you're nuts but you never know maybe she'll join in!

I've seen a few home made rings that would do in a pinch also. One set I found very cool was used by Eva T in a CF MU vid that was very simple, just a pair of 90 degree 1" pvc elbows with bungee cord threaded through them but they worked great.

The possibilities are endless.

Garrett Smith
11-15-2007, 06:11 AM
Here are two pullup options for inside the house:

http://www.pullupbar.com/
http://www.lifelineusa.com/IW_Products.m4p.pvx?;MULTI_ITEM_SUBMIT

IMO, as long as you have the equipment/location to do pullups and also pick up heavy stuff off the ground, you have plenty to keep you strong all-around. The other suggestions here have been great.

Steve Liberati
11-15-2007, 06:33 AM
Prison style workouts combined with spot on nutrition can build a great, well-tuned and strong frame in no time. For more bodyweight exercises and workouts be sure to pick up Never Gymless by Ross. Although I'm guessing you already have his book based on the title heading of this thread.
Keep at it!

Mike ODonnell
11-15-2007, 06:38 AM
Prison style workouts

Shhhhhhhhh.....Steve don't leak the title to my next book......I know you did all that undercover work for me but keep it a secret already.......sheshhhhhhh

As for pullups....if you can grab it...underneath stairs.....tree branch....rock....you can pull yourself up. Or find a rope to go climb. Or just climb a tree.

-Ross Hunt
11-15-2007, 08:16 AM
Short (40-100m) hill sprints are a good leg workout. They certainly hurt like heavy lifting, anyway.

Steven Low
11-15-2007, 10:21 AM
Thanks for the replies everyone! I really appreciate you taking the time to write suggestions. Mom is a little fussy about her house... which means no pullup bars and heavy objects in case they damage the floor and driveway. But.... I can do pullups and jumping pullups using the staircase landing, and dips (and L-sits, planche sort of work too I guess) using two chairs.

Steven, wow. Do you ever miss lifting weights? I am feeling uncomfortable already now that Greg has got me addicted to snatch and C&J. Might have to secretly lift the sofa and tables early in the morning.

Do you have ideas for more exercises and workouts with the setup, besides the ones already suggested?
I got lots of stuff, but it primarily depends on your level of ability and your goals.

I can give you good exercises for strength especially on rings.. or let these guys string together a bunch of metcons (which they are). :)

Miss lifting weights.. well, my knee is busted so I can't do any of the sort anyway. Um, I do like lifting heavy on occasion to see where I am (and I should do oly lifts now that I know the technique), but I have never really seen a need to do weights when I can do progression resistance bodyweight for the upper body at least.

Patrick Donnelly
11-15-2007, 12:17 PM
patrick, i don't knew if she even has a pull-up bar.

Regardless of where you go, rings are easy to pack. Though the plates for dumbbells could pose a problem, unless you are driving to wherever.

Jane Michel
11-15-2007, 11:21 PM
AMRAP in 20 minutes of:
5 HSPU
10 L-pullups
15 walking lunge steps


20 mins
5 assisted HSPU
10 JPUs + hanging L's for as long as possible after
15 walking lunges

About 11 rounds, 5 HSPU + 5 JPUs
(Like Brandon I can't count while exercising!)

Prison style workout lol! Or home detention workout.

Steven, what else do you have? I brought my rings home. Just... nowhere to hang them :|

Paul Findley
11-16-2007, 12:38 PM
Alicia,

You're in Singapore if I remember correctly?

I will be there working from 11/26 until 12/5. I have hooked up with a local rock climbing gear distributor a friend of my works with, so I will check out their climbing gym, he says they don't climb in the quarry very often.

I also asked Peter Rouse if I could use this facility w/o the personal training, perhaps it's just because I am visiting and thus not a long term prospect client. I am not sure if I will do this or not, but it might be worth checking out. Even with the exchange rate they are pretty pricy $60-$100 US for a session (with them)...wow. I recently heard Singapore is now the most expensive city to live, this looks like a reflection of that. Much less to just walk in, but it does not look like a standard product.

http://www.optimumperformance.com.sg

I may just end up running around, working the hotel gym for all it's worth, then pulling on some plastic in the climbing gym.

Paul Findley
11-16-2007, 12:52 PM
Here is the pan video of Optimum Performance in Singapore:

http://youtube.com/watch?v=9DaZXJNPYqk

Kind of spooky with the breathing....lol

Patrick Donnelly
11-16-2007, 02:20 PM
Steven, what else do you have? I brought my rings home. Just... nowhere to hang them :|

Rafters in garage? The railing of a porch outside or maybe even a stair railing? Trees either at home or a park? Swings at a playground? Get creative!

Steven Low
11-16-2007, 02:42 PM
20 mins
5 assisted HSPU
10 JPUs + hanging L's for as long as possible after
15 walking lunges

About 11 rounds, 5 HSPU + 5 JPUs
(Like Brandon I can't count while exercising!)

Prison style workout lol! Or home detention workout.

Steven, what else do you have? I brought my rings home. Just... nowhere to hang them :|
Well, I need to know what you can do so far first... :)

Either work from stuff here if you're comfortable... or tell me the maxes you can do for different stuff like dips, pullups, support holds, and the exercises from here.

http://www.drillsandskills.com/article/17