Hi,

This might have already been covered in past topics but can't find them. I'm looking for a workout to follow for strength training at home using body weight only (no pull up bar). I will eventually get some weights but only have one 6kg weight for now. My goal is to get stronger and slim down a bit.

Cheers,
Allybelly

Apart from the above good advice you might also be able to make somewhere to do dips. Once you get comfortable with standard pushups you can start raising your feet.

Thanks guys - good ideas.

My partner also just got a home gym thing - what are the best functional movements to do on this? He hasn't got a pull-up bar or dips component yet, but they are on there way.

What did he buy?

Not huge fan of machines but if used properly, they beat the crap out of nothing.  Please do not do front leg extensions.  REALLY, REALLY BAD for the knees.  Leg curls are OK but not extensions.  Looks like it has all the other typical home gym stations.  Pull downs, butterfly, sitting bench press, leg curls, leg extension (bite my tongue).  You can us the bench for lots of things like several varieties of crunches,  also raised leg push-ups...be creative....

Thanks

Lol, what do the neighbours think?

I just read the book Convict Conditioning, it was a pretty good read, but there are other books out there that are a little better. Ive worked in the prison system before and saw how the inmates worked out and the condition they got into. You can achieve great results with bodyweight workouts.

I just got me a used tractor tire thats about 400+lbs for free at a tire shop. Its a beating to flip that thing!! LOL. Home equipment is easy to make or find, i can put some links up if you are interested in homebuilt stuff?