File :-(, x, )
Anonymous
Help a brother out.

I'd like to start working out (I'm skinny as fuck.) But I don't have a whole lot to work with. I have a stationary bike, a treadmill, and one 15 pound dumbell.

Can't get a gym membership, that's out of the question.

What are some things I can do to build muscle without weights? (i.e. pushups, situps.)
>> Anonymous
ah, haven't had a "no-gym, only-one-dumbbell" thread in a while. kinda miss these.

let's see what happens!
>> Anonymous
you'll learn that exercising and weight lifting isn't about making excuses... it's about putting up and doing what is required.

get the gym membership, and learn to lift, or enjoy being a skinnyfag.
>> Anonymous
squat using the bike on top of the treadmill as weight
>> ESH !Oj4wGhYfsE
How the fuck do so many of you only have 1, light dumbell in your possession? What were you doing with it?

Yous should all gather up somewhere and have a 15lb DB extravaganza.
>> 04 !!LtgOgT0wJFN
Exercise time - first up, pushups and situps are good. The hardest situp is to place your hands on your opposite shoulder blades, making a triangle with your arm. Otherwise, just put them crossed over your chest.

There are regular pushups, diamond pushups, tricep pushups and ab pushups. Ab pushups are where you have your feet on something (to the middle of the lower leg, try your bed) and do pushups. Works the abs. Diamond, make a diamond out of your thumbs and forefingers, placed at the bottom of your sternum. These work the chest and arms moreso. Tricep pushups, move your arms down to roughly elbow level on your body.
>> 04 !!LtgOgT0wJFN
Get someone to stand on your feet and raise your chest. Get a fist under there. Then keeping it up, stretch out both arms to the side. 30 seconds later, bring them to your temples, making triangles with your arms. 30 seconds more, push themj out in front of you. Works everything from the chest down, but lightly.

Lay on your side and support all your weight on your arm. And maybe one foot on the ground for support.

Planks - get on your toes and place your forearms folded infront of you and hold yourself up.

Dips - use your kitchen counter or a table. Turn your back to it, put your palms over it so your palm ridge is on the counter itself. Get your legs to a 90 degree angle and lower yourself, then raise.

Hop on the treadmill and run. Try 30 seconds on, 30 seconds off at a highish speed. Every 2 weeks, knock 5 seconds off the interval time until you reach 5 off, 30 on. Do distance jogs.

Stationary bike for HIIT.
>> 04 !!LtgOgT0wJFN
Grab the dumbell and put your legs straight out infront of you while sitting. Twist your abs as much as you can and tap the dumbbell (gripped with both hands) to the side, behind your hips or level to them. Move it to the other side. Tap. Repeat.

Lay on your back, hold it as far out behind your head as you can and do long, low bicycle kicks. bring it in each time to touch the knee of the leg that isn't kicking and hold the kicking leg out for a second.

Lay down and put your knees up so they are at a 90 degree angle. Now lift your hips level to your knees. Put out a leg and keep it in line with your knee and hips. Hold this as long as you can, then go to the other leg - keep the hips up and core active. Rest in between if you have to. Go back to the other leg out, but move it to a 45 degree angle relative to the other knee.
>> Anonymous
>>238249
Do HIIT running, eat right, eat more, eat frequently, Get a metal rod and tie to durable bags to the end of it and fill the bags with rice or something accordingly to weight desired. Also, how the fuck do you only have ONE dumbbell? Do you only have one hand?!
>> 00Elf !3GqYIJ3Obs
Buy some free weights, best way to do that is by cruising around town looking for garage sales. Build your own bench and squat rack.
>> Amuro !nA4kpJCkfU
>>Buy some free weights

Underage B&, OP is. Gym membership is out of the question because he doesn't have a job and his mother won't pay for it. He's not buying any weights any time soon.
>> Anonymous
OP is scared people will know he is working out.

Most likely underage b&.

Wtf do you think OP. When (if) you ever started gaining mass and looking good, what will they think, that it came natural?
>> Anonymous
I'm in the same position as you OP. Just remember, if you can do more than 5 reps increase the difficulty. Do these 5 workouts.
*Dips, not pushups
*Pistol squats, roll into them or do box pistols if you can't do one yet.
*Pullups/Chinups, get a doorway bar or just use a door.
*Dragonflags, chances are you can't do them so do negatives (start with torso perpendicular to the ground and lower yourself (don't bend your hips))
*Tabata Sprinting, 20 seconds full sprint and 10 seconds rest, do this eight times.
>> Anonymous
>>238249
You sound like me when I was starting up. Except I have two 15lb dumbbells and no treadmill.

I started eating more foods containing protein and doing doing exercises from this site: http://www.exrx.net/Lists/Directory.html

Good luck.
>> Anonymous
>>239392
Oh and I joined a karate club as well.
>> Anonymous
i recently started workin out, gained about 5 lbs (ozmg!!11!!) but http://youtube.com/user/scooby1961?ob=4 that dude from youtube really helped me out a lot.

i think im doing pretty good seeing as i tried for a while to get fat by eating a lot of bad food(yea...never try this it was a bad idea) and absolutely nothing happened except me feeling shitty. but try just getting a barbell/bench and a couple descent dumbells maybe ezcurl bar, probably can get shit cheap from garage sale (in be4 aids) or a family member. gl
>> Anonymous
>>238283
just don't do this http://skoften.net/index/video/krachtpatser_in_de_tuin