For pecs and surrounding muscles -
1, Stand up straight with a food tin (increase this weight (juice cartons, petrol cans etc) to suit your needs) in each hand and slowly raise the cans so you are in the crucifix position hold for 5 seconds and slowly lower the cans repeat.
2, same as above but this time raise the cans so they are straight out in front of you.
You can do Nos. 1 + 2 laid on the floor.
No 1, Lay in the crucifix position then bring your hands together as if you were to clap
No 2, exactly the same.
3, Press ups with a backpack (to increase weight)
4, the bed idea is good but you need to make sure you position yourself right you don't want the bed moving in an awkward position.
For legs-
1, Calf muscles - Stand on your tip toes then under control lower your heels till they nearly touch the floor, then up again repeat (this is an easy exercise so you might want to look at doing 50 at a time) use a backpack to increase weight. Your calf muscles will burn on this one
2, Quads - stand up straight with your legs shoulder width apart, keeping a straight back lower yourself till you are squating (do not rest on your haunches) then raise, repeat.
For increased difficulty widen your legs further apart you could also look at adding the backpack. Your thighs will burn on this one
The best exercise i can recommend for legs is cycling and/or running plot out a 5 mile circular route try and make sure it has a couple of decent up hills. If cycling go at it full throttle but always try and use a gear that makes cycling hard so you have to put some effort in (this will improve your stamina and give your legs a good work out).
If running maintain a constant speed but try and attack the hills.
Dumbells would make training a lot easier, you might also want to consider weights that you velcro strap to your wrists and ankles.
Look around outside you may find usefull walls etc that you can use to train with
Finally take care when exercising with make shift weights etc if it feels wrong STOP
Last edited by Jinto-sk (2006-10-17 06:18:33)