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Message: <blockquote data-quote="Nyaricus" data-source="post: 3252651" data-attributes="member: 35678">[sblock=Tangent Alert! Sorry!]Here's what I did, without going to the gym once.I'd do my workout before going to bed. I've heard this is "bad" for you because it can keep you up because now your body is "tricked" into wanting to get going, since you're all worked up. For me, I'm a night person, so this really doesn't bother me - infact, since I am quite vigorous in my workouts, I usually fall asleep like a baby afterwards since I am now really tired. So in any case, the exact timing here might not be for you. Personally, I think it might keep your metabolism a bit higher once you sleep, thus burning a few more calories outside of your day, which might be nice if it were true.Wow, okay, enough for introductions.First ActivitySo, anyway, before I go to bed, I grab my 20 pound weight. I bought it at Walmart for about 16 bucks + taxes. I only have one; I've always meant to pick up a second, but even one will do.Stand up and take the weight in two hands (as if you were holding a mace, say), and hold it behind your head with your thumb and pointerfinger fingertips. Think of it as if your were holding this mace by it's head rather than the shaft - but a bit lower and moreso with your fingertips. Your elbows will be pointing in the air to either side. Got that? Okay, now slowly raise the weight up over your head, keeping your back straight and the weight keeping a steady vertical path; your arms should be fairly straight up ove ryour head when you do this part.One repition, or "rep" is that weight going from down your back, to up over your head, to down again to your back. I'd do 20 reps with that 20 pound weight.This activity works your upper back and the back parts of your arms, giving you "pushing" power - stuff like moving around a stalled car would likely do the same thing.Second ActivityBasically, the second activity is more straight-forward. Have your weight in one hand, holding it normally by your side (upper and lower arms should be straight). Bring the weight up to your chest level slowly turning the weight while you go so that the head which was forward at your side is pointing to the right, and the head which was pointing behind you is now pointing left. Be sure to keep your upper arm straight for this, otherwise you aren't working the arm at all, really.This activity works out the front part of your upper arm, as well as the lower arm (it's all in the twist <img src="https://cdn.jsdelivr.net/joypixels/assets/8.0/png/unicode/64/1f609.png" class="smilie smilie--emoji" loading="lazy" width="64" height="64" alt=";)" title="Wink    ;)"  data-smilie="2"data-shortname=";)" />).Activity ThreeDo crunches, plenty of them. I set mine at 50, and forced myself to do them. Physically, it burned my guts the first week of doing it, but it's worth it. You will find yourself really toning up after awhile.Repeat Activity One and Activity Two onceActivity FourWell, this really is not done in this order, but I work nights, so before I do any of this, I walk the 25 minutes home. I'm also on my feet all day, and sometimes even walk to work. So, given that, get a treadmill and walk for half an hour (or an hour, if you have a lot of time), then do the above activities.This warms you up, and works your legs out. ----This should take you about 45 minutes to an hour, give or take (more if you walk for longer). The most important thing is to take your time with every excerise, and choose a weight that's right for you. I can handle 20 pounds easily (and should likely upgrade soon) but 10 or 15 might be right for others.Hope this helps!cheers,--N[/sblock]</blockquote>

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