CManon's Workout Recommendation

Before you start reading, this is a no-equipment workout.  And I know there's a LOT of text, but you really should read it all!  I'm passionate about it, I swear!  Email me at cmanon1111@gmail.com if you want to talk about it more, too!  I will talk all day about this  stuff!

If you want to skip the introduction go down to one of the two lines of #'s below.

This is a workout routine I posted on my phone a while back.  I've updated it since.  This is mostly made for beginners, but has kept me in quality shape.  Don't get me wrong, I'm not bodybuilder level, but I feel and look physically fit.  Your mileage may vary depending on how much you push yourself.

Before I joined the Army I was underweight.  Through basic training, doing this process (and some extra on most Saturdays) I gained around 18 pounds.  On the opposite side of the spectrum, one of my buddies in BCT lost about 40 pounds.  Keep in mind this is in a span of about 10 weeks, and the physical requirements of basic training can sometimes push much further than this workout per day.

Please also realize that this is by NO MEANS an expert talking about exercising.  This is what works for me.  This is what works for some of my buddies.  The reason why I like it so much is that it's a no-equipment workout.

######## Short Introduction and note about water

Hi Anon.  This post was going to be long as hell so I wrote it here instead.  TLDR I'm in the National Guard and I do this at home regularly, so you should be able to get by with this.  This routine takes no more than an hour per day usually.  Of course, take it at any rate.  Hell, you might not do any of this.  Good luck either way!

With every workout make sure your form is good!  Form means so much to development!  Look up videos or images!

>>>Water
Okay, this is a little harder, but especially for running, hydration is very important.  I understand it's not easy to switch to water, but having just a cup the night before a run and after the run helps some.  You'll notice when you're hydrated your "quitting/breaking point" while running is much further away.  This also generally affects my muscle days as well, if I'm not hydrated I just don't feel like I've got it in me.  Just a recommendation.  This is also important if you're overweight, and it can help take the dependency on sodas or other unhealthy drinks away.

####### Straight to the good stuff

#>>>Warm-up
I recommend this for every day before you work out.  This is just the standard army prep drill.  A lot of people find it pointless but I've noticed with people a little more out of shape it really helps out with the actual workout.  And by yourself, it only takes about 10 mins.

http://www.armyprt.com/preparation_and_recovery/preparation-drill.shtml
Click the little blue names to see how to do each exercise.

If this seems too alien to you, just do something to get some of your muscles prepared for whatever workout you're doing.

#>>>"A" days - Running to meet your Doki
Commonly on Monday, Wednesday, and Friday, run days are going to make your cardio better.  These are so hard at first but when you get past the mental side they'll be easy.  You have 3 options- 2 mile, hill runs, or 30-60s.  30-60s are where you run 30 seconds and walk 60s, and just keep doing that.  If you go with that, go for about 15-20 minutes or until you get pretty tired.  Though I would recommend trying to hit 20 minutes if you fail to.  Also, once you get better at 30-60s, you can go for 60-120s.  The same process, run 60 seconds and walk 120 seconds.  2 mile is self-explanatory, just time yourself running 2 miles and try to improve it.  Don't run this too much if you're not used to it, it can hurt you.  Hell, even if you run often, I wouldn't and probably couldn't run 2 miles at my 110% every day.  Hill runs are where you find a steady incline around your house and run up it and then walk down.  I don't have a time constraint for this one, but it should wear you out pretty quick.  All of these only take around 20 mins so you can do them at any time during the day.

#>>>"B" days - Muscle for your Doki
Generally done on Tuesday and Thursday.  Before doing this, make sure to look up how a pushup is done (back straight, body straight, etc.) so you aren't getting the form wrong.  If you have trouble with situps, just do what you can, or do crunches.  If you feel situps are a little too tough, planks and other core exercises may work well too (check "C" below)  After the preparation, do as many pushups as you can in 2 mins.  Then take a very short break (30 seconds or so) and do 2 minutes of situps.  Take another short break and do 1:30 pushups, and 1:30 situps.  Keep taking 30 seconds off each until you get down to 30 seconds of both.  With this exercise, if you can't do pushups or situps the full time, go easier or go to your knees on pushups.  If you can't do knee pushups, put your legs down.  If you can't manage that, put your lower stomach down.  Knee pushups are still around 70% effective so don't give up!  But also don't hurt yourself.  This one goes by pretty quick.

#>>>"C" - Alternate exercises (to replace B days)
Okay, so I would say pushups are a very good way to build upper body strength and chest muscles with no equipment.  However, obviously you are limited without equipment.  If you can find something to do pullups on, a few can make your many-pushups into few-pullups and lessen some time.  If you don't like situps, crunches are pretty great too.  Situps are not really the best core-building exercise ever, though.  For instance, a handyman who builds core strength isn't doing situps.  They're standing most of the day, never doing anything that a situp would emulate.  Because of this, core exercises such as the quadraplex, planks, etc. are very good at building core.  I fucking hate these exercises personally but I shouldn't because I feel the most work out of them when I'm done with them.  So, if you don't like doing the "B" days listed above, try some of these other exercises (or look up your own) to get a better muscle-building day.

#>>>Streching:  Recovery Drill (you should always do this)
Again with the Army stuff, haha.  Stretching is very important after a workout.  A lot of highschool and early-physical things in your life teach you to stretch before doing something.  Stretching before workouts is definitely good, but stretching after workouts is very important to not injuring yourself and being too sore to keep it up.  So I highly recommend you do this.

http://www.armyprt.com/preparation_and_recovery/recovery-drill.shtml
As above, this site explains pretty well on what each stretch is going for.  If you don't like these stretches, just find some online.  Any kind of cooldown stretching is always good.

#>>>Conclusion
If you feel like the full week of exercise wasn't enough, feel free to do things Saturday and Sunday, but please give your body some time to rest.  I personally use Saturday and Sunday as walking days if I feel like doing even more.  Sometimes I'll take a bit of weight in a backpack and walk as quickly as I can for around an hour.  Just don't hurt yourself, please.  If you feel your shins or knees are hurting especially much after a run, take a break.  Take a long break.  A week, even, if you have to.  Just gauge how your body can handle it and be very careful about pains and injuries.

With every workout make sure your form is good!  Form means so much to development!

Good luck Anon!

And again, if you want more incite or want to talk about stuff, or maybe even video-chat while we run together or something weird like that, you can email me at cmanon1111@gmail.com and I'd be down to talk about it!