File :-(, x, )
Halp 18 Male 6'2ish" 176 lbs 11.5% body fat
Looking to get in better shape, sexy, be able to put up a fight and maybe train for a half marathon or a race eventually. I was running on the treadmill for at least a couple months up until the beginning of summer or so. Back on the treadmill now, did 10k in 1:05 the other day then did 5k in :30 today. Soo I think I'm on track with the running thing, but I basically have no experience with weight training. I have a weight bench and a chin up bar from xmas that is still unopened but otherwise no weights or other equipment. Can anon provide proper work outs and maybs regimes for working out with and without actual weights? Also, should I get some free weights? If so what weights? Tips?
>> Anonymous
For bodyweight exercises, google for planches. It's what gymnasts do for strenght training. You can do them with just floor and the chin up bar. Work at least 3 times a week, don't forget to rest and eat when you're not working out. Running on the treadmill is not the same as running on track, go outside and run..

..why do you have a bench and no weights? Anyway, if you want to get into weight lifting get a decent barbell and some plates. Olympic bar with Eleiko plates. Get a squat rack also and get xbox huge with squatz.