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Anonymous
Sup /fit/.

I was curious, what would be a decent workout that I could do in a short amount of time in my own home.
Nothing major, just something to keep me more active than walking around at work.
I'm hitting the gym 3 times a week for weights and stuff, cause I really don't have time other than that, but I'd like to do something in my house to help slim up as well.
Suggestions?
>> Anonymous
Ultimate burpees

http://www.bodybuilding.com/fun/rossboxing2.htm

Do a 100 fast as you can.
>> Anonymous
You'll need a weight plate for this, it works without, but the plate increases it's effectiveness.

Losing fat, conditioning your muscles and kick-starting your fitness can all be done with the simplest of kit. The resistance of the weight plate increases the training effect of these exercises to get you trimmer and leaner in just four weeks. The circuit targets different muscle groups in turn while your heart rate remains high, burning calories and pushing up your fitness level.

1. Plate pick up - 20 reps
2. Plate jump - 20 reps
3. Plate press - 20 reps
4. Overhead lunge - 10 on each leg.
5. Pullover crunch - 20 reps
6. Diagonal plate lift - 10 reps on each side.
7. Russian horse ridding twist - 20 reps


Repeat that 2/3 times, 3 days a week, using a weight that is comfortable for you, increasing that weight over time.
>> Anonymous
>>208321
Err.
I'm kinda a noob when it comes to working out.
Is there somewhere I can get a sorta detailed description on how to do each of those.
Sounds like that'd be totally doable at home.
>> Anonymous
>>208321
Also, how big of a plate should I start out with you think?
>> Anonymous
I recommend stepping up onto a chair, then down again for a prolonged period of time. Be sure to break it in half so you do an equal amount of leading for each leg.
>> Anonymous
>>208329

Id suggest at least a 45kg plate.
>> Anonymous
>>208335
100 lbs is quite a bit.
Remember I'm just starting out..

4. Overhead lunge - 10 on each leg.
6. Diagonal plate lift - 10 reps on each side.
7. Russian horse ridding twist - 20 reps

I dunno what those are, the others are pretty explainatory though.
>> Anonymous
>>208339
The weight depends how strong you are now, just choose one that allows you to do all the exercises.
I started lifting/working out when I was 17, then I started with a 10kg(22lb) plate and man that was heavy then.

Overhead lunge : Stand holding the plate in both hands over your head. Brace your core and make sure your lower back is in a neutral position. Step forwards into a lunge, bending your front knee so that your rear knee touches the ground. Drive yourself back to standing and lunge forward with the other leg, keep alternating for 10 reps each side.

Diagonal Plate lift : Place the weight on the floor infront of you. Squat and pick up the plate with both hands. Drive through your legs, and at the same time, lift the plate across your body and over the shoulder, keeping your elbows slightly bent. Pivot on your outside foot to assist the movement. Lower the plate and repeat on the other side, for a total of 10 reps on each side.

Russian horse riding twist : Stand with your feet twice shoulder-width apart and drop down into a low "horse riding" stance by bending your knees, keeping your shoulders back and torso upright. Push the weightplate away from your chest in a straight line and hold it there with your elbows slightly bent. Rotate your torso to the right as far as you can, then to the left as far as you can, that's one rep.
>> Anonymous
>>208421
Cool thanks.
And is two free weights alright too?
I've got two 15lbers sitting around, possible I can use both of those instead of buying something new?
>> Anonymous
>>208440
2 free weights will be fine, as long as you can hold them properly in the correct position for the exercise.
They work without any weights, but the weights just accentuate the affect.