I need training advice

[sirhoff]

My girlfriend and I are two very different people when it comes to working out. She doesn't enjoy it enough to do it alone. So the two of us have been doing Pilates for about a month now. While I like it ok it is a little too mind and not enough body.

What home workout would anyone suggest that would focus especially on lower torso, glutes and uper legs that would be good for male and female that won't scare either of us away?

 

[Shinra]

honestly, ive been recommending this to alot of people now, seeing as its proven to work just the same as going to the gym. try searching around the net for exercises using self-resistances and isotronic workouts. they do a great deal at home, and theyre fun and easy to do, not to mention ur girl would find it new and exciting (kinda like finding a new position during sex )

 

[sirhoff]

Any specific videos/workouts you like or have heard are good?

 

[ballast]

Home workouts that focus on lower body?I'd suggest either burpee intervals or tabata squats.

Burpee intervals:

Tabatas are an interval method that alternates 20 seconds of work (I recommended bodyweight squats but you can apply this to practically any exercise) alternated with 10 seconds of rest for a minimum of 8 intervals each, which works out to 4 minutes total.

The Tabata method works well for working out in groups.A good timer comes in handy here.And you don't need to do the same exercises, just follow the same work/rest format.For example, she could do squats or lunges and you could do burpees or mountain climbers.Lots of options.

 

[sirhoff]

Wow that sounds intense. You think that won't send a person with an aversion to exercise running for their lives?

 

[ballast]

Wow that sounds intense. You think that won't send a person with an aversion to exercise running for their lives?

Perhaps.Try to make it sound appealing.Interval training sucks because it can be so intense, but you get a lot of quality work done in a very short period of time.Look at the Tabata method.Say you average 8 bodyweight squats per 20-second work interval.8 reps x 8 intervals is 64 squats in a period of 4 minutes.Not too bad.Say you warm-up for 5 minutes and cooldown for 5 minutes.Your entire workout is done in 14 minutes.And there are people out there complaining that they don't have time to train

I had a hell of a time getting my wife to workout, but after she started seeing results, she became much more motivated.Now she gets up every morning and works out for 20-30 minutes without me hassling her or trying to coerce her into getting it done.

Maybe she needs a more eclectic program.IE-Lots of variety.This type of approach keeps things interesting.Based upon what you have said so far, I doubt this would appeal to her, but you may find it interesting:
They go on a 3 on-1 off rotation and each day they post a different workout to do.There are calisthenics, freeweights, intervals, cardio, medicine ball work, gymnastics, etc.It is more of a general physical preparedness program but it works and its fun.

 

[sirhoff]

Crossfit sounds really cool. I wish I was going to be using a gym for it but I'm not. What exercises would you recommend for those with nothing but themselves and simple props (and that sounds as fun as possible ). And that focus on abs and glutes? Tabata squats, Burpees . . .

 

[Shinra]

psssssst....self resistance.....

read up young sensai

 

[ballast]

Crossfit sounds really cool. I wish I was going to be using a gym for it but I'm not. What exercises would you recommend for those with nothing but themselves and simple props (and that sounds as fun as possible ). And that focus on abs and glutes? Tabata squats, Burpees . . .

burpees
squats
lunges
step-ups
mountain climbers
lateral hops over obstacle (you can use anything for the obstacle, just make sure it is between 6-12 inches in height.A length of rope works well also)
forward/backward hops over obstacle (same as above)
box jumps (these are performed standing in front of a 12-24" box and you jump up onto the box then step down and repeat.You can stand at the foot of a stairwell or stairs and jump to the 2nd or 3rd stair if you don't have a plyometric box)
supermans (lie facedown on the floor and simultaneously raise the arms and legs and hold this position for 5 seconds, squeezing the glutes and low back)
superdogs (kneel on all fours and extend right arm and left leg.Hold this position for 30 seconds while squeezing the glutes and low back.Return to all fours then extend left arm and right leg.Hold and squeeze.Alternate back and forth for the desired reps)
planks (support your bodyweight with your elbos and toes, contract your abs and hold for 60-120 seconds)
reverse hypers (lie face down on a high bench, table or platform with your hips at the end of the apparatus.Raise your legs up so your body forms a straight line and contract your glutes and low back, lower your legs and repeat)
short sprints or shuttle runs
stair sprints

Switch your sets and reps scheme up a bit.You already know about Tabatas (20 seconds on/10 seconds off for a minimum of 8 intervals each)

Look at ladders.With this technique (introduced recently by Pavel Tsatsouline), you use an ascending rep scheme with either fixed or increasing rest intervals.Taking squats as an example:

Ladders with fixed rest intervals-
10 squats, rest 30 seconds
20 squats, rest 30 seconds
30 squats, rest 30 seconds
etc, etc, etc.
Work up until you don't think you can complete the next rung on the ladder.Then rest a minute or two and start back at the beginning.Do as many ladders as you feel necessary.

Ladders with increasing rest intervals-
10 squats, rest 10 seconds
20 squats, rest 20 seconds
30 squats, rest 30 seconds
etc,etc,etc.

You can also implement circuits and super sets into your routine as well as a form of variety.

Hopefully I have given you a few more ideas you can use.Anyway, I have to get back to the books.Good luck.

 

[pumpster]

Also get some Tae Bo and the Firm tapes. Sometimes this type of training is more involving because it doesn't seem as much like work, depending on your personality. IMO these are the two best video workout tapes out there. For the Firm you'll need some inexpensive step up blocks and light barbells that are sold as part of their package or can be bought separately.