Basic workout routine at home?

[edwardh]

Firstly I've been “working out” at home for at least two years now on and off and I seem to be getting somewhere but extreemly slowly. Problem is I haven't got time or money to go to a proper gym. The only “equiptment” I have is a weight (which is fairly heavy but not hugely so).

Can anyone give me an all-round workout (i.e. arms, shoulders, abs ect) that I can do at home that will have results that actually show?

Secondly I've seen diets for loosing weight (for the abs) and building muscle but they don't make much sense. Is there just a list of things I should and shouldn't eat?

Thirdly I used to do archery and as a result one arm (the one that draws the bow) has become visibly bigger than the other. Anything I can do to balance them out?

btw I'm 18, dunno if that will effect it in anyway?

Thanks.

 

[Mihai360]

try those exercises. they are really good and you don't need any weights:

Chest:
pushups. try different variations (wide hands, close elbows)

Bicep:
Fill some bottles with water, put them into bags and do bicep curls

Tricep:
chair dips http://www.beebleblog.com/images/tricepd...
tricep overhead extentions with the bags http://www.strength-training-woman.com/i...

Shoulder:
Also with that bags you could do lateral shoulder raises http://www.building-muscle101.com/images...
or front raises http://www.ohiohealth.com/images/mcconne...

Legs&Butt:
Squats, lunges and calf raises (with those bags)
Glute http://www.youtube.com/watch?v=dnBhn7YSs...
Jumping Jacks

Abs:
http://www.youtube.com/watch?v=sWjTnBmCH...

Core:
side crunches http://www.treeoffitness.com/Photos/Side...
side plank http://mattfitzgerald.org/userfiles/imag...
superman http://static.oprah.com/omagazine/200704...
banana http://media.washingtonpost.com/wp-srv/h...

also if you have a bar do pullups for upper back and arms.
work one part of the body / day. do a lot of reps till failure. good luck

 

[Hookit]

It is not possible to do a complete workout with such limited equipment.
Plus i would not trust people who come on line giving such advice. To work out you need good technique this can be seen on line, youtube and type in the exercise and see how it is done right. Look at the web sire link this gives lots of ideas and it is all free. Are you still in education if so have they a gym and instructors also what about your local council run gym and pool that does not cost a fortune or why not join the army get the best training for free?