The routines are below are great for trainees away from home at a job site/hotel, don't have access to the gym, want to workout at the office, or simply hate paying a monthly membership and rather invest some money (less than $80) to put a personalized gym together.
If you don't have any of the equipments above, you can fill up 1gl milk jugs with water or sand and use it as dumbbell.
go buy a pull up bar at walmart, they are usually less than $20.
http://www.walmart.com/ip/17217215?wmlspartner=wlpa&adid=22222222227000000000&wl0=&wl1=g&wl2=&wl3=21486607510&wl4=&wl5=pla&veh=sem
you can do dip on a folding walker for $5 at goodwill or against the back of a desk or bed.
For beginners who cannot perform a regular bodyweight chin up, push up, or dip. Follow this program instead.
http://jyfitness.blogspot.com/2011/11/bodyweight-exercises-for-beginners.html
This particular client of mine also had lower back injury in the past and needs simple (less risky) movements to strengthen the core.
It's a 3x/week routine using mostly compound movements to work the whole body.
Each routine has at least 1 upper body pull, 1 upper body push, 1 lower body pull, 1 lower body push, 1 explosive movement, 1 unilateral movement, and a core exercise towards the end.
You should be able to finish each of these workout within 30mins - great for when you're taking your lunch break at the office!
keep it simple, 3 sets of 8 reps for all movements. Once you get more advanced or have more weights to play with, try 4x6.
At any point a load gets too easy for 8reps for all three sets straight, increase the weight if you have it and expect your repetition lowered. Invest on getting more dumbbells. Ppl are always giving them away on craiglist.
Continue to train at that new workload and work your rep up to 3 sets of 8reps again in the next few workout sessions.
When you can perform 3x8 at the movement again, add more loads to it. Repeat this until you're ripped.
Get a training log and track everything if you're serious about strength/muscle development.
keep the load progressively higher than before to make consistent gains. You should not plateau the first 6 month so don't try to jump from program to program for fun. Stick with the routine until you exhaust it.
have at least a good 1min rest between sets, more if you need it.
WORKOUT A
DB hang clean - Skip this if you use the milk jugs.
http://www.youtube.com/watch?feature=player_embedded&v=2YedyLmkDRE
Lunge (can be done overhead or load on chest) - try back lunges too
http://www.youtube.com/watch?v=IdVUMQHfnRs
OverHead Press
http://stronglifts.com/how-to-overhead-press-with-correct-technique/
lateral/front raise - give me 4 to the front and 4 to the side
http://www.youtube.com/watch?v=DOkR3ce3t40
Sprints 6x40yd, 4x60yd, 2x100yd - rest at least 1 min between all of these sprints.
if you don't have space to run, do tuck jumps instead for 3x8.
http://fitnessgurutraining.files.wordpress.com/2012/03/tuck11.jpg
Curls- this is optional if you have time.
http://nicktumminello.com/2012/08/better-biceps-curls-grab-the-handle-this-way-for-bigger-biceps/
WORKOUT B
Swings - can be done with single arm and/or with dumbells
http://www.myomytv.com/perfecting-the-kettlebell-swing-correcting-3-common-errors/
http://www.t-nation.com/free_online_article/most_recent/the_metabolic_swing
http://search.yahoo.com/search?p=dan+john+hip+hinge&b=&fr=ie8
Goblet squat (find a heavy log or backpack fill with books/rocks to add resistance)
http://www.youtube.com/watch?v=PKmrXTx6jZs
push up - elevate the feet to make it harder or drop your knee down to make it easier.
do plyo push up if elevated push up is too easy.
http://vimeo.com/20906956
or more variations here. pick one you have a hard time doing it for 8 reps and work it up to 3 sets straight. https://www.youtube.com/watch?feature=player_embedded&v=3E3wf7wqB2k
Pull up - palm facing away from you (if you can do more than 8, start adding resistance by wearing the backpack fill with weights)
http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/
Ab wheel - get one at Academy, it's cheap like 6bucks - start from the knee
http://www.beastskills.com/ab-wheel-rollout/
Reverse Fly - this is optional if you have time - you don't need the bench support
http://www.bodybuilding.com/exercises/detail/view/name/reverse-flyes
WORKOUT C
Plate Squat - but with dumbell or grab the backpack by hand
http://www.youtube.com/watch?v=PKIiYknNvhw
DB Push Press
http://www.youtube.com/watch?v=yRSAj1uu1gY&feature=player_embedded#!
Weighted Chin (use the backpack to add resistance) palm facing you.
http://www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_back_and_biceps_exercises
Dip - if you can do 3x8, wear the backpack
http://www.youtube.com/watch?v=PaKetEQx6Ks&feature=player_embedded
SL Bridge/curl - or just with 2 feet on the ground if you can feel it in your hamstring already. If too easy, put your hands in the air. http://www.youtube.com/watch?v=Y-6Gonx2Wpo
if stil too easy, buy a physio ball at academy (also very cheap) and curl your legs at the knee on top of the movement.
http://www.youtube.com/watch?v=g9f4GCUXvEo
once that's too easy for 10rep, do single leg
http://www.t-nation.com/free_online_article/most_recent/leg_curls_20
Dumbbell Flys - this is optional if you have time.
if no bench, rest your upper back on an elevated flat surface (short desk or foldable chair)
http://www.youtube.com/watch?v=eozdVDA78K0
If and when you ever get a chance to visit a gym, you should play the movements described below to add more lifts to your tool box. This also works if you decide to invest in getting a squat rack, bench, and some bars and plates for your garage.
WORKOUT D AT THE GYM - master 2 new movements each week
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Front Squat
http://stronglifts.com/how-to-front-squat-with-proper-technique/
http://www.ericcressey.com/how-to-front-squat-technique
http://www.t-nation.com/free_online_article/most_recent/fix_your_front_squat
Bench press
http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/
http://stronglifts.com/how-to-bench-press-safely-when-youre-alone/
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Hip Thrust
http://bretcontreras.com/2010/03/hipthrust/
Bent over rows
http://www.youtube.com/watch?v=boxbOSGwD4U
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Sumo, it's ok, this is back friendly, it mostly works your leg.
https://www.youtube.com/watch?v=XynUSDVyd6Q&feature=player_embedded#!
DB Lats PUllover
http://www.youtube.com/watch?v=6_3TJ_x-kzg
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Suitcase deadlift - put your feet together, chest up, back back, arm straight.
http://www.youtube.com/watch?v=lI3bHzvCHRs
Facepull - just don't rock your body like this guy, focus on getting your shoulder blades to touch
http://www.youtube.com/watch?v=2d32eT8Lipc
if you only have bars or dumbbells, do it bent-over like in the bent-over rows.
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