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For strength training, I can only recommend the "minimalist routine" from the bodyweightfitness subreddit[1]. Basically, push-ups, rows, lunges and planks. Work

For strength training, I can only recommend the "minimalist routine" from the bodyweightfitness subreddit[1]. Basically, push-ups, rows, lunges and planks. Works all major muscle groups, needs very little to no material, and will not take more than a few minutes, every other day. A good example of the 80/20 law: that and a few cardio training (can be as simple as walking everytime you are given the opportunity) does not seem to be a lot, but it's way better than nothing. [1] https://www.reddit.com/r/bodyweightfitness/comments/6u0nne/concept_wednesday_the_minimalist_routine/ https://www.reddit.com/r/bodyweightfitness/comments/6u0nne/c...

dfsegoat 8y ago
Psh. Don't forget burpees: https://media.giphy.com/media/lEYcevSwZ55Go/giphy.gif https://media.giphy.com/media/lEYcevSwZ55Go/giphy.gif
- runjake 8y ago
  I so love/hate burpees. I normally do the above movements combined with a pushup for a serious increase in suffering.
- usaphp 8y ago
  Jumping without stretching and warming up is not a great idea for couch potato knees, it will make more damage than good
  - Jeff_Brown 8y ago
    I used to get injured a lot, now never. I swear by mobility exercises[1] -- they constitute the only change of habit I can pin that result on. They are distinct from both stretches and warming up (neither of which seem very necessary to me any more, except to the extent that I "warm up" by starting at a lower weight than what I'm eventually lifting.) http://www.trainingdimensions.net/Training/ready_made_progs/Joint_Mobility.pdf http://www.trainingdimensions.net/Training/ready_made_progs/...
HeadsUpHigh 8y ago
I think you should add bodyweight squats or get creative with heavy objects you have around for extra weight. And if you can get a pullup bar, there is nothing replacing pullups for upper back strength. They help with everything including rounded shoulders( and you can do jump negatives to begin with).
- PhasmaFelis 8y ago
  If you're starting from "overweight couch potato," it's probably best to start out as minimalist as possible and work up from there.
- Jeff_Brown 8y ago
  > there is nothing replacing pullups for upper back strength From a theoretical biomechanical perspective I would agree. My own subjective data, though, suggests that deadlifts cover approximately all of those muscles, and more. Also a barbell and some weights might be cheaper than a pullup bar -- at least if you plan on periodically repairing the door frame the pullup bar attaches to.
  - therealdrag0 8y ago
    I've had a good experience with this type of pullup bar that pinches the wall (http://a.co/d/fL4oSCV http://a.co/d/fL4oSCV). It's only left some very minor dimples in the dry-wall.
brightball 8y ago
Rows are very under-appreciated. They work so many muscles at the same time.
- mounds 8y ago
  Agreed, either upright or sitting rows are great.
MrMember 8y ago
I picked up a pair of dumbbells recently. They take up almost no room, enable a ton of extra exercises, and can add resistance to bodyweight exercises you might already be doing. I highly recommend getting a pair to anyone looking to add a little extra to their routine.

dfsegoat 8y ago

Psh. Don't forget burpees: https://media.giphy.com/media/lEYcevSwZ55Go/giphy.gif https://media.giphy.com/media/lEYcevSwZ55Go/giphy.gif

runjake 8y ago
I so love/hate burpees. I normally do the above movements combined with a pushup for a serious increase in suffering.
usaphp 8y ago
Jumping without stretching and warming up is not a great idea for couch potato knees, it will make more damage than good
- Jeff_Brown 8y ago
  I used to get injured a lot, now never. I swear by mobility exercises[1] -- they constitute the only change of habit I can pin that result on. They are distinct from both stretches and warming up (neither of which seem very necessary to me any more, except to the extent that I "warm up" by starting at a lower weight than what I'm eventually lifting.) http://www.trainingdimensions.net/Training/ready_made_progs/Joint_Mobility.pdf http://www.trainingdimensions.net/Training/ready_made_progs/...

HeadsUpHigh 8y ago

I think you should add bodyweight squats or get creative with heavy objects you have around for extra weight. And if you can get a pullup bar, there is nothing replacing pullups for upper back strength. They help with everything including rounded shoulders( and you can do jump negatives to begin with).

PhasmaFelis 8y ago
If you're starting from "overweight couch potato," it's probably best to start out as minimalist as possible and work up from there.
Jeff_Brown 8y ago
> there is nothing replacing pullups for upper back strength From a theoretical biomechanical perspective I would agree. My own subjective data, though, suggests that deadlifts cover approximately all of those muscles, and more. Also a barbell and some weights might be cheaper than a pullup bar -- at least if you plan on periodically repairing the door frame the pullup bar attaches to.
- therealdrag0 8y ago
  I've had a good experience with this type of pullup bar that pinches the wall (http://a.co/d/fL4oSCV http://a.co/d/fL4oSCV). It's only left some very minor dimples in the dry-wall.

brightball 8y ago

Rows are very under-appreciated. They work so many muscles at the same time.

mounds 8y ago
Agreed, either upright or sitting rows are great.

MrMember 8y ago

I picked up a pair of dumbbells recently. They take up almost no room, enable a ton of extra exercises, and can add resistance to bodyweight exercises you might already be doing. I highly recommend getting a pair to anyone looking to add a little extra to their routine.