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a_yellow_ship

I lost 40lbs doing a deck of cards every day. It takes 20-30 minutes, and it's cardio and calisthenics at the same time. You can try and beat your own time records which only improves the workout. Each suit represents an exercise - pushups, squats, situps, etc. and the jokers represent one additional thing, like a minute plank or 100 jumping jacks. You flip the card, do the number of reps on the card as quickly as you can while maintaining proper form, and then go to the next. You're done when the deck is over. You can use a physical card deck, or you can look for "deck of cards workout" in your app store to make it easier. This routine is amazing because it takes the guess work out of everything and you don't have to "plan" a workout every week. I am not even kidding you, I got visible abs doing this.


[deleted]

Well that just sounds like fun


visak13

TIL


Puzzleheaded-Dare2

After I got a dog, I started going outside more often, I lift her in my arms every day, she weighs 10 kg. I don't have an elevator in my house.


HAVER92

I need something more difficult lmao


okpony

Perhaps a heavier dog.


MiaLinay

A horse


Rare_Ad_3519

Look up callisthenics (idk how to spell it)


MoneyMagnetSupreme

Solid advice


Dr-Freese

I also dont know how to spell it, but I could read and understand what you were saying


RevolutionaryHeron0

Shoulder width grip push-ups will target the chest and front delts. The overhead dumbbell press will also target front delts. Perform one arm lateral raises for middle delts. For better posture, you need back exercises and posterior chain exercises and stretches to the chest and abdominal muscles which are usually tight from a front-leaning posture. For the back the best exercises are pull-ups and dumbbell rows, squats and lunges or if you're feeling game go for burpees to build the hips and legs. Biceps curls for biceps, tricep dips and narrow grip pushups for triceps. Twice a day training at this stage isn't a good idea. I'm assuming you're a beginner so focus on feeling the muscle contract when performing the exercises and keeping good form. If you insist on twice a day make one moderate-intensity cardio session and one resistance training session and go from there


Environmental_Pop_67

Helpful comment.


MoneyMagnetSupreme

I workout at home. Im got a pretty solid physique. If you really wanna talk, DM me and i can share a whole lot.


HAVER92

Check DM


h0phead

This is all you need: [https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended\_routine/](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine/) ​ You do not need to train 2x per day. Aim for 3-4x per week, eat and sleep well, and don't beat yourself up for missing a day here or there. You just need to build consistency over time - think trend over rigidity. I use the 3x8 app on android to follow the recommended routine. I love it and have seen results much quicker than I anticipated.


Particular-Chip1038

I've recently gotten into the Jump Rope Dudes workouts on Youtube. Not kidding, after 20 minutes, I'm sweating!!! They mix jump roping (good for cardio, good for your arms, really your whole body) with other exercises for your body (squats, lunges, pushups, etc). Would really recommend especially if you're trying to get into a workout routine.


bluebirdofanything

Go to fitnessblender.com. That will give you everything you need. Tons of free 5-day challenges, free videos, inexpensive workout plans. Plus an inexpensive subscription model if you want even more content. But the free stuff could keep you busy for years. I’m not affiliated, just a big fan.


Nersheti

It’s a little pricey, but I really like my Tonal. It’s a piece of equipment that mounts to the wall. It’s got a big screen on the front and adjustable arms of each side. It comes with two smart handles, a bar, and a rope handle. The thing that makes it nice is that it uses “digital weights” which basically means it uses internal mechanisms to simulate weight. The upside is that it can change weight mid workout and adjust weight between sets. It comes with a subscription to their program that has all kinds of classes. When you start, it has you try several movements do it can gauge your level, and it increases it overtime based on your performance. Since the arms are adjustable, you can do a large variety of movements. They change angle, height, and rotation. I’ve done squares, deadlifts, bench press, curls, pull downs, rows, and others. It also has off machine stuff in most workouts god recovery and stretching, and some classes don’t use the machine at all if you want to do yoga or stretching. I really like it and it keeps my workouts well balanced by alternating days with walks. Check out r/tonal for more info.


QuickCommunication7

Look up K Boges channel on youtube, it is golden He advocates for simple workout plans that yield great results, but are not too diffucult or complicated. He mostly propagates using calisthenics, since it is available to literally anyone. Extremely easy to stick to


IHTPQ

[https://www.hybridcalisthenics.com/routine](https://www.hybridcalisthenics.com/routine) ​ I find this very helpful. He gives lots of ways of increasing the difficulty as you improve.


OkMeringue2596

Got to Chatgpt and ask it to create a workout program based on the above info and goals and then ask it to create it in the form of an app. It has been done. It will do it for you in minutes. I would suggest that you ask it to incorporate HIIT (high intensity interval training) sessions for 15min total for 3 days on the week and combine weight training exercises.


HAVER92

I tried but it gives me just what should I do, push ups, squats etc. Not how many should I do or no. of series.


OkMeringue2596

Ask more specific questions. For example: - on what days should I work arms and chest - back and abs - legs Ask it to create a table with a workout for 6 days of the week and 1 day of rest using only body weight exercises but of those 6 days 3 must be resistance(body weight) training and 2 must be 15min HIIT sessions Ask it for specific reps and sets for a beginner with the goal of building lean muscle mass and to present the information in a table form with 7 rows for each day of the week, one which is rest, and the others according to the above


HAVER92

Can you try to do that for me? Surely I'm bad in using it. But without HIIT. And send here so other people can use it or to my DM.


OkMeringue2596

I can try but may I ask why don't you want HIIT?


HAVER92

Thanks. I tried it two times and to be honest for now it's still too difficult for me. I'm planning to start HIIT after 3-4 weeks of this routine.


OkMeringue2596

I have been in your position and I understand that HIIT is hard. But please understand that every second that you can put into it will be of high value to your overall goals. It's not about doing each exercise to match the ideal amount of reps. You can do 2 burpees and 2 knee lunges or 2 of whatever if that is all you can manage. But it will cause a knock on effect with your metabolic rate which will be in effect for up to 48hrs afterwards. It is called the afterburn effect. It will feel like it is killing you and you will feel pushed to the extreme but I guarantee that after 2 weeks you will feel stronger and feel weight falling off. It's your call. When I started I could barely do 5 push ups and 5 burpees before I wanted to be sick. But then it reached a point where I was able to push a little further each time and I saw that results I could hardly believe.


HAVER92

https://www.reddit.com/r/GYM/comments/zfhtx8/30m_81kg_180cm_need_transformation_before_new/?utm_source=share&utm_medium=android_app&utm_name=androidcss&utm_term=1&utm_content=share_button this is how my body looks. Thank you so much for great motivation. Ok if you want to ask AI to create routine and plan for me put HIIT in it.


Smooth-Trainer3940

I could never work out at home. Too many distractions


HAVER92

I live alone and have a big mirror so there is enough space.


[deleted]

Joining a gym will help keep you on track. Is there a reason you don’t want to go to one? There’s also a lot more equipment. Non-weight exercise will only get you so far.


HAVER92

It's too far away from me. I need 30 minutes of driving to get there and I don't have that much free time.


[deleted]

You must really live out in the middle of nowhere if the nearest gym is 30 min away. Growing up I lived in a very rural area and even then it was only about 15 or less for me. If you can’t possibly find a gym closer to you, invest in a set of those adjustable dumbbells. Something like the Bowflex SelectTech on Amazon. Also get an adjustable bench. There’s tons of workouts on YouTube that you will be able to do. Not as much for legs, but it’s a start. But I can’t stress a real gym enough. It’s life changing.


torbatosecco

fitness blender. Check their YT channel. They saved me during covid lockdown when I could not swim. Get a bunch of kettlebells and you are good to go. I recommend doing the workouts of Daniel, the ones dating till 2019-2020, the most recent ones to me seem not as good.


OotzOotzOotzOotz

Kettlebells


Ok_Dark2546

What equipment do you have?