Guys could you give me all of the training regimen that I can do at home and requires no equipment? like pushups situps and all that. cause my situation is like this i havent started boxing yet because im busy with my studies, im currently studying in one of the top schools here in the philippines which is ateneo de manila and i would like to try boxing as a hobby. And before I go to a gym I want to develop good overall strength first like arm,leg back strength and everything. So i thought while im still focused on my studies I can do these exercises to prepare me for the future. Thanks!

Sorry theres a typographical error in the title it should be At home

:) verry good









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You could do:

1x20 Pushups
1x20 Narrow Grip Pushups
1x20 Pushups with feet elevated
1x10 Clapping Pushups

3x20 Situps
3x20 Leg Raises
1min Plank

3x100 Bodyweight Squats

That should start you out nice and easy.

Hi,

This might be perfect for you...
I'm currently filming with Derek Roche the 3 time British Welterweight Champion, we're making training videos that you can use at home. One of the video is already on youtube now, the others won't be too long. Maybe you should give it a look. (link below).

Neill Ryan
http://www.youtube.com/watch?v=COXAw6XnUy4

Thanks for the tips guys are you really sure I could already do 20 pushups? I tried 15 yesterday and My arms almost died. I know I know im still weak :(

just join the gym. studies should be your top priority but it shouldn't get in the way of enjoying your hobby. keeping your self busy would be even better, it would create better discipline.

im an engineer major, work, Member of ASCE, and still train boxing for competition. im busy all week but make time for boxing.

Thanks for the tips guys are you really sure I could already do 20 pushups? I tried 15 yesterday and My arms almost died. I know I know im still weak :(

Just do as many as you can and you will gradually improve.

But to be honest, if you can only do 15 pushups, you've got a long way to go before you're strong enough to box. I'm not trying to be critical on you, it's just that boxing is incredibly physically demanding.

Do burpees with the pushup and jump. It'll condition you and help your pushup #'s as well as leg strength. Do two sets of 50 burpees each day, time it, and try to get your time down. Every once in a while try to do 100 burpees as fast as you can and keep whittling away at the time. This is just a very simple "routine" but it'll definately help you.

50 burpees in 2:00-2:15 is excellent (3:00 is pretty good) I'm at 2:05
100 burpees in 5:00-6:00 is excellent (7:00 is pretty good) I'm at 5:35

Thanks for the tips guys are you really sure I could already do 20 pushups? I tried 15 yesterday and My arms almost died. I know I know im still weak :(

No worries. Just drop the reps I said by half and build up. As the sayings go "Rome wasn't built in a day" and "A journey of a thousand miles begins with a single step".

Everyone starts from somewhere.

Yeah burpees are are a great idea as well

Wow there are so many kind and helpful people here! thanks for the tips guys.

Wow there are so many kind and helpful people here! thanks for the tips guys.

Yeah, Im kind of awesome...

Hey, instead of giving yourself a number of pushups or burpees to do, just time yourself and see how many you can do in a minute, then try to beat that record. That way you'll always be motivated and pushed to your limit.

I think im improving a little. I can do the 15 pushups more comfortably now

I have another question. How many weeks do you think it would take me to build up a good and muscular arm? cause ive been doing this for a while now but the physical appearance of my arm doesnt change and its still soft. but its strength definitely improved

I think im improving a little. I can do the 15 pushups more comfortably now

I have another question. How many weeks do you think it would take me to build up a good and muscular arm? cause ive been doing this for a while now but the physical appearance of my arm doesnt change and its still soft. but its strength definitely improved

Good, good. Keep on improving the number of pushups you're doing. You'll get your biggest gains initially as well.


Everyone gains weight differently so its a hard question to answer. If you aim is to get big arms, you'll need to start eating a lot to ensure your body is in a calorific surplus. Also, you'll probably find it hard to build big, muscular arms just by doing pushups. Maybe think of going to the gym if your ultimate aim is to get big arms.

If your arms are still looking a bit soft its likely because of bodyfat. Keep going with the pushups and burpees, throw in some pullups too. You'll build up your arms that way and if you keep up with it all youll drop some fat and the hard work you put in should show eventually. It doesn't happen overnight.

Thanks guys but im confused.

If I eat alot that means im gonna get fat and will not get good arms.
But if I dont eat alot I will not have any nutrients to build up good arms!

what will I do?

I also have another follow up question, right now im doing a little Ab exercises like crunches and leg raises, but I feel that it only works my upper abs cause i dont feel my lower abs getting better, its like my upper abs got tighter but the fat went to my lower abs! is that possble?!

Thanks guys but im confused.

If I eat alot that means im gonna get fat and will not get good arms.
But if I dont eat alot I will not have any nutrients to build up good arms!

what will I do?

Its what you eat. Eating healthy natural foods is the way to go. Cooking everything yourself (not in the microwave :P) would help you see exactly what your eating and give you time to think about it. Also the foods you have to cook yourself are usually the healthiest (so long as its not a complicated recipe with a pound of butter in it). If it has nutritional info on it I check if it has at least twice as much protein as fat or I dont eat it. Thats just some real basic advice, you should maybe check out some nutritional forums and sites to get yourself better aquanted with it.

You can gain size while losing fat but it requires very good nutritional knowledge and knowledge of your body. If your not in the know (it seems like you might not have a DEEP understanding) then I suggest working on leaning out. A well toned 13" arm looks bigger than a flabby 15" arm. Do things like the burpees I suggested (check out rosstraining.com for some great workouts and a friendly message board, good bunch of people), eat right and vary your workouts to keep from getting bored. Multiple (2-3) short workouts (like 15 minutes) throughout the day will keep your metabolism flying and help you in the weight loss department. After your down to a point where you can see abs then come back and ask about bulking up and I can help you out with that. In the meantime get to know your body and get lean n mean.

OK thanks dude. my first priority first is getting lean. but actually im not fat at all and im already on the thin side. but ill still continue the workouts. and hey how long will it take me to feel the effects of these exercises especially the Abs? cause as you know its the summer season already and going to the beach is common so I want to have a good abs. even though not so sculpted, just a little bit

It takes a while to build a six pack bro. So unless you do H.I.T training for three months, your not gonna get those 300 spartan abs of cobble stone by summer. Since you say your on the thinner side trying to build up, your body doesn't have to burn as much fat as people trying to go down.

H.I.T = High Intensity Training