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30-day Calisthenics/Cardio Exercise

visual workout guides I routines for your fitness level
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Fix MAE - HIKE!
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Views: 28989
Favorited: 767
Submitted: 05/25/2015
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+181
User avatar #6 - boredasfug (05/26/2015) [-]
I can't exercise because society and the government and my family and the patriarchy are holding me down
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User avatar #70 to #6 - lulusaurus (05/26/2015) [-]
Pretty sure that's just gravity.
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#52 - sonron (05/26/2015) [-]
Comment Picture
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#5 - comradewinter ONLINE (05/26/2015) [-]
Gonna favorite this so I can occassionally look at it and not do ****
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User avatar #4 - elsenortamatoe (05/26/2015) [-]
You forgot the most important exercise, the fork put down. No amount of activity is going to have lasting effects if you dont stop eating ****
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User avatar #12 to #4 - Gandalfthewhite (05/26/2015) [-]
If i eat **** and exercise what will happen? will i just stay the same? i.e. burn off the **** i eat
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User avatar #17 to #12 - elsenortamatoe (05/26/2015) [-]
This is fine, but the number one problem with weight loss is people under report how much **** they eat and over report their exercise. best way is to simply change eating habits. this is ideal diet for exercise for weight loss
45%carbs
45%protein
10%fats
no less than 1500 Calories and no more than 1750 Calories daily
The reduction in fat and calories makes your body burn stored fat, and the exercise builds lean mass.
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User avatar #56 to #17 - kalagas (05/26/2015) [-]
I eat like **** , started working out, lost 15lbs so far. Explain that. I literally did not change my eating habits AT ALL. Cheeseburgers and pizza 4 lyfe, nothing can stop me. I still binge drink, and eat delicious strawberry shortcake cupcakes with extra frosting. Also eat that extra spicy and hot wings and baby back ribs.I drink sugary drinks all the time as well. Only different thing I did is start working out for 45 minutes a day, granted it is pretty intensive. It's been only a month, and it's not all water weight because I can fit into pants better (granted I'm still fat, BMI 37%).
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User avatar #100 to #56 - elsenortamatoe (05/27/2015) [-]
That is fine, as long as you work off the extra food. You would get better results with better food, and would be leaner. Fatty foods build fat. Cut down on those and you get leaner
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User avatar #58 to #56 - emiyashirou (05/26/2015) [-]
Protip: Make water your main drink. I lost over 15kg and my BMI is now 21-22 just from starting to drink water instead of soda, without even doing more exercise. And you know what? I don't even feel like drinking soda anymore, I significantly prefer the taste of water.
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User avatar #43 to #4 - ttallonn (05/26/2015) [-]
Personally I dont have much control over what I get to eat since I still live with my parents, but lately Ive stopped eating at places like popeyes, and mcdicks as well as stopped drinking soda, hopefully I can stick to it
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#38 - augustusxxiv (05/26/2015) [-]
<Favorite
<Look at again in 1 year
<Oh right
<Repeat until pepsi
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#1 - mudkipfucker (05/25/2015) [-]
Comment Picture
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#51 - trzypsy (05/26/2015) [-]
while this looks really nice I wouldn't recommend working out everyday for 30 days straight. your muscles need some time to recharge, that's the time when they actually grow bigger.

you can pick 5 days out of these 30 and do them every week, increase the number of repetitions to as many as you can do each week. pick days based upon muscle groups they put stress on, be sure to cover all your minor and major group muscles and you are good to go. rest on the weekends. stretch a lot. maybe don't go running every single day, or your heart will be exhausted after a while (you may not feel it but your heart is a muscle as well, it needs to grow appropriately, just give it some time)

and remember the most important thing- you are not going to look like a greek god after a month of excersising. it's a lengthy process. will you see some results? yes, a little bit, and let them motivate you to keep going. give it 3,4 maybe 5 months and you will be glad you never stopped. but to be able to go on like this for almost half a year, you need a program that will not put so much strain on you. (if you can do the 30 day challenge for 5 months straight I'm impressed)





OK ACTUALLY THIS IS THE REAL MOST IMPORTANT THING - stop eating crap, stop drinking fizzy drinks. eat healthy lean protein, veggies and cut down on carbohydrates. eggs are your friend, so is milk and dairy products. and chicken. and fish. not doritos and mountain dew combo, you cell dweller.

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User avatar #79 to #51 - manueldomingues (05/26/2015) [-]
you can eat whatever you want as long as you exercise enough, although there are limits, like those hamplanets eating 40$ of mcdonalds in 1 meal. there´s no way you could exercise enough to take that out, and if you wanna be a bodybuilder

My point is, you can eat all those chocolates and fats as long as you waste enough calories in your exercise
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#85 to #79 - trzypsy (05/26/2015) [-]
technicaly, yes. you can. but your use of word "hamplanet" was quite accurate

if you eat crap to build up mass your body will be crap. you will gain muscles, but also quite a lot of fat. the wrong type of fat, saturated **** etc. it's actually more difficult to put on "the good type" of mass than to lose weight. sticking to healthy food will provide you with good quality, dense muscle (if you combine it with good excersize plan). would you build your house from ****** bricks? exactly

but yeah, as long as you stick to your estimated daily calorie intake it doesn't matter much if you eat sweets or whatever, just don't do it too often. a good rule of thumb is having a cheat day once a week so that you don't go paranoid about what you eat. discipline is important, but so is your mental health (another argument against stressing over the 30 day challenge)
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#31 - multichicken (05/26/2015) [-]
its funny cause i wanna workout but my crippling social anxiety prevents me from working out where other people can see me
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User avatar #44 to #31 - ttallonn (05/26/2015) [-]
I feel the same, Ive wanted to start jogging or something but whenever I try to the entire time I feel like poeple are staring at my and it legitimately hurts
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#86 to #44 - anon (05/26/2015) [-]
try finding a partner, it'd make less worrying if you someone else to jog with
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User avatar #45 to #31 - naafi (05/26/2015) [-]
I know that feel. I've never been to a gym because of it.

I run late at night or when it's raining. I workout in my room. Mostly doing body weight exercises but I have a dumbell that I lift or put in a backpack and do my exercises.
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#55 to #31 - fleshharvester (05/26/2015) [-]
I wake up at 5:00 Am and do it. That early in the morning, no one is awake (except me).
Try that if you're afraid.
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#71 to #31 - theraudone ONLINE (05/26/2015) [-]
Thankfully you're not homeless!


Right?
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User avatar #108 to #71 - multichicken (05/28/2015) [-]
right lol
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User avatar #93 to #31 - babyanalraper (05/26/2015) [-]
Many of those exercises can be performed indoors though
If you need advice on how to get started, what exercises are good, running, diet or anything else regarding fitness I'll gladly help.
I'd make a detailed comment about the inefficency of the workout in joshlol's post (it's not bad and if people do it they should get in better shape, but it's not as effective and time efficent as it could've been. Great that josh uploaded it anyway), but I gotta sleep.
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User avatar #109 to #93 - multichicken (05/28/2015) [-]
yea im actually curious as to what would be the best workout routine and diet to get in better shape and get rid of a little fat and build muscle. you seem to know your stuff, what could i do or anyone else could do to get in shape and build muscle and what not.
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User avatar #110 to #109 - babyanalraper (05/29/2015) [-]
I'll gladly help!

How fit are you now? What types of exercises do you like? Do you like following a schedule/workout plan or taking each day as it comes? Do you have access to weights at home? Would you like to get into running or do you prefer to train indoors? How often are you willing to train, and for how long?
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User avatar #111 to #110 - multichicken (06/02/2015) [-]
im pretty average wise in fitness, i wont die if i do a quick jog or workout. i like strength exercises and stamina workouts basically ones where i can them without equipment because i do not have the money nor time to join a gym or buy equipment to workout. i prefer to train indoors until i have more confidence im sure you understand what i mean . i have alot of time on my hands now, and im willing to do as long a workout as i can to get some nice results. i like following schedules and stuff.
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User avatar #114 to #111 - babyanalraper (06/06/2015) [-]
Final spam. This is really important:

Set goals and measure your progress!

How many of a certain type of exercise can you do? How well can you do it? How do you look? Are you reaching your goals? These are the things that keep you going. Personally I have about 10 goals for this year. Reaching them this year isn't the most important thing, but working towards them is.

Also, the example schedule I made focuses on explosive power and not on size, because that's how I train. If you want more size you should focus on time per rep and overload. Slow down the reps, do multiple exercises on triceps and biceps and so on. That leads to size, explosive training gives less size but is the fastest way to athletic performance (one arm pull-ups, plance push-ups and so on). Don't take everything I say as definite truth ofc, so if you feel that I'm talking ******** in any subject, call me out and hopefully I got facts to back it up.
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User avatar #113 to #111 - babyanalraper (06/06/2015) [-]
Basic schedule:
Monday (or any day viewed as first day), pushing and core: push-ups (chest) don't hesitate to use weights, e.g a rucksack with some books if you need to , dips (triceps) on bars if you've got them, otherwise on a chair or a pair of chairs, depending on the variation. , pike-push-ups (shoulders) might have to google these. I can give you a tutorial if you want as well. , leg-raises (core) IMPORTANT to move your hip and not only your legs. If you have access to a bar, try doing them from there. You can also use two chairs, or even just do them lying down (use a backpack with books as weights and do them at an elevated position where your feet can move below your body).

Tuesday, pull: Pull-ups (lats) there's a ton of advice to give on this one. If you can't do ten, that fine and normal. If you can't do one, that's also pretty normal, and I know several ways to learn them, inverted dumbbell row (back) can be done on a low bar with your feet on the ground or a chair , if dumbbells, shrugs there is another way to train traps, but I honestly don't know how to explain them. I can search up a video if you want me to and curls change to underhand grip if you want to target biceps with the bar exercises .

Wednesday, legs, core: Single-legged squats (to progress to pistol squats), these: youtu.be/ZA8GzhFh_CQ?t=146 , one legged calf raises, planch (aim for one minute. If longer, make it harder (moving something usually works). Sit-ups www.youtube.com/watch?v=y5BpvYGyVb0 .

Thursday: Push (same as monday minus the core)

Friday: Pull (tuesday + monday's core workout)

Saturday: Legs (without core)

Sunday: Push (with wednesday's core workout)

Monday: Pull

Tuesday: Legs (no core today)

Wednesday: Push (add first core workout here and repeat the pattern)

And so on. I'm not adding rest because it's up to you when you need it. If you feel exhausted in the beginning of a workout, do a lighter one or even skip it. If you're just unmotivated, a bit sore or tired you should still do it though.

There is no cardio in this because I wanted to keep it simple. Also there's no jump training, because again I wanted to do the standard simple stuff. It might not be ideal, but then again, there is no ideal workout because variation is the third most important thing (that's why looking things up by yourself is great), after actually training and eating right. Again, feel free to ask about things on how to alter your training and so on. I can give you a lot of running advice if you want to as well, but you said you wanted some more confidence first.
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User avatar #112 to #111 - babyanalraper (06/06/2015) [-]
Finals are over!

Anyway, let's get to it. I'll try to keep it "short" not to bore you, but if you're wondering anything, feel free to message me. Also, looking things up on youtube is a great way to make sure that you're doing things right, but not every youtuber is good. Avoid Mike Chang for instance. Some people that you might want to check out (watch those that you prefer I guess): Scooby, grandfather of fitness www.youtube.com/channel/UC1XHNZDn3btv7454Pkz7THg . One of the first youtubers to give training advice and a generally nice guy. Solid advice, no cheating, no shortcuts and so on. Great videos to get started.
Jeff Cavaliere www.youtube.com/user/JDCav24 . A physical therapist who focuses on athletic performance and not size. As an athlete I like his tips, but most of his videos cover details while Scooby start from the beginning. Also, he gives so many "super-important" tips that it might get confusing. He's crazy strong for his weight though and got amazing definition.
Buff Dudes www.youtube.com/user/buffdudes . They make funny videos and training videos, but focus on gym so only watch these if you decide to hit the gym in the future (I don't train at a gym so it's no requirment in order to get fit).
Finally (I follow several more and there are probably better examples, but these are the ones from the top of my head), Fortress www.youtube.com/user/TheF0rtress . He does bodyweight training and has several ideas and tips on how to train using only a bar and your weight.

Do you have access to any kinds of dumbbells? If not, investing in them is a good idea. They're pretty cheap and you'll probably only need up to 20kg per dumbbell. I'll assume you don't for now though.

Concerning workout programs: most workouts rely on some access to bars or some weights, so that won't work. I know that AthleanXzero doesn't, but it costs WAY too much imo.

So, let's start with a basic workout rutine. Do every set to failure and try to push yourself beyond. Resting 10 sec for two more reps is encouraged. Rest between sets should be sufficent to allow you to go all in on the next set, but if you like using a fix time, try something around five minutes (more if you need it, less if you don't). Three sets per exercise. Never cheat on the exercise, use almost full range of motion (don't go beyond what you're comfortable with in the beginning so that you don't injure yourself). Aim for 10 reps per set. If you can do more, try to go heavier somehow. Always go slow on the way down and explosively on the way up. If you need advice on any of the exercises, google them or ask me

I'll upload a basic schedule as another comment. Sorry for not managing to keep it short and concise.
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#116 to #112 - anon (06/30/2015) [-]
thanks man
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User avatar #101 to #31 - advice (05/27/2015) [-]
the NSA is always watching you tho
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#91 - lokkeduen (05/26/2015) [-]
655 people kidding themselves including me
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#72 - ledd (05/26/2015) [-]
Fixing your life, joshlol ?
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User avatar #73 to #72 - joshlol [OP](05/26/2015) [-]
hahaha
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#59 - thefactsmachine (05/26/2015) [-]
Day 8:
Intermediate / Work your way out of friendzone by making better time than her boyfriend
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#61 to #59 - thefactsmachine has deleted their comment [-]
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#62 to #59 - thefactsmachine (05/26/2015) [-]
Day 20:

Advanced / Girlfriend acquired, maintain all gains.
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User avatar #67 - ttallonn (05/26/2015) [-]
What are sprints? Just sprinting? Or what?[spoiler] I need to get up more often, I know [/spoiler]
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#60 - anon (05/26/2015) [-]
300 Crunches at once? Tryna make a ***** puke?
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#47 - animesource ONLINE (05/26/2015) [-]
40 minute run? Yeh I can do maybe 1.5 minute.
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User avatar #115 - karlKroenen (06/10/2015) [-]
Would like to thank you for posting this, on day 4, haven't felt this good in over a year.
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User avatar #102 - majomsyd (05/27/2015) [-]
day 2 ! But I can't handle the cardio one, at 1 min i'm out of breath. Is that normal ?
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#95 - antiphates (05/26/2015) [-]
You know what? **** , I have nothing better to do all summer. I'll do this **** and se how fit I get. (Ain't counting on any results tho)
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User avatar #96 to #95 - dingdongpancakes (05/26/2015) [-]
Same here, Also a freind bet me 100 dollars that I couldn't get fit over summer.
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User avatar #94 - ScottP (05/26/2015) [-]
How do you improve on your sprinting? Usually, I can only go at 100% for about a minute or so.
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#97 to #94 - broorb (05/26/2015) [-]
getting your long-range running (cross country) up should help with sprinting in the long term
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User avatar #84 - Ranpu Dentro ONLINE (05/26/2015) [-]
I'm currently working on some weight loss. I changed up my diet and lost 40lbs in a couple of months and it stopped dropping. I'm looking for a good workout routine. Here is where the problem comes in, I got a very limited right leg (Hit by a truck when i was a kid crossing the road) I can walk for short distances.

I can do push-ups and crunches, but what would you replace the 20mins of walking cardio with?
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#87 to #84 - trzypsy (05/26/2015) [-]
what about swimming? not sure how would your leg react to it, but it might work. it surely won't put as much stress on it as jogging
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User avatar #89 to #87 - Ranpu Dentro ONLINE (05/26/2015) [-]
Swimming is fine for me, but its not an option as all the pools around here require membership and are an inconvenient distance.
Im looking for something low impact i can do at home.
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#90 to #89 - trzypsy (05/26/2015) [-]
the only thing that comes to my mind is boxing, if you use weighted gloves you will get tired pretty quick. what you can do is turn it into some kind of a HIIT (high intensity interval training) workout. punch a bag or just box with a shadow for 30 seconds, as fast as you can. rest for 20-30 seconds and repeat until you can't keep going.
you can always try it without gloves or anything, keep boxing until you break sweat and feel the blood circulation in your body. if you manage to get it to that point, boom, you have your legless cardio
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User avatar #92 to #90 - Ranpu Dentro ONLINE (05/26/2015) [-]
I didn't think about shadow boxing. I use to have a punching bag when i lived at home and got a lot of use out of it. I may have to invest in one again. After my accident and a year and half of physical therapy, i was able to join martial arts (with some limitations), i was able to practice on a bag a lot, i was a damn good work out.
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#98 to #92 - trzypsy (05/26/2015) [-]
cool thenD
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