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Anonymous
What else besides push-ups and sit-ups can I do at home? Can't do pull-ups. Is running for an hour/day enough for legs?
>> Mason !5qgTjBuBgU
Try crunches!
They are great!
>> Anonymous
An hour of running a day? Bull. Either you're an athlete running fast, or a fatty running way too slow.
>> Anonymous
Single legged squatz, handstand push-ups, glute-ham raises, planches, dips with chairs etc.
>> Anonymous
-Hindu squats. They're tough on your knees though, so don't go overboard.
-Lunges. Hold a heavy object to your chest. Proper form is important with this one, otherwise you'll get a hernia like I did.
-Dozens of variations of push-ups, like Spiderman push-ups, elevated push-ups, knuckle push-ups, hands close together pushups, and the almighty one-armed push-up.
-Leg lifts. Hang from something, lift your legs to 90 degrees, lower slowly. If that's too tough, bring your knees to your chest.
-Sprints! Do a 50 yard dash. Turn around, do it again. Great for explosive power in your legs.
-Boxjumps. Jump on the box. Jump off the box. Repeat.
-Side bends. Grab something heavy, bend to one side and lower, repeat. Be sure you're only bending at the waist and keeping the rest of your body still.
>> Anonymous
for legs do one legged calf raises and one legged squats (pistols), when it gets too easy with the body weight, put some heavy junk in your back pack. same with push ups, the higher you elevate your feet, the harder it will get. you can do handstand push ups against a wall for your shoulders. you can train towards the planche as well.
http://www.youtube.com/watch?v=YvbLSgWMJec

here is pavels book called naked warrior consisting to body weight excercises
http://www.mediafire.com/?lmir2o134sm
>> Anonymous
Thanks for all the tips, I'll try some tomorrow :)

>>121044

I run around 10-12km (hills, not flat)
>> Anonymous
>>121085
Well you're doing the right thing by doing hills during you're running. [and by your pace, you're not a jogger, thank god]. I would try striders after your runs if I were you. Basically run [don't get in a sprinter's stance] at a mile race pace of around 5:30, for 100m. Once you get to the end, rest for 30 seconds, turn around and repeat. Do this about 10-12 times after your cardio workout.
>> Anonymous
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