Is there a simple program that I don't have to look up at all? [duplicate]

Question

This question already has an answer here:

• How can I get more “toned”? 4 answers

In an effort to make a regular basis for working out, and as an extension of my previous question*, I am looking for a simple plan that satisfies these requirements:

1. No equipment require, or simple equipment that I can find in my house.

2. Uncomplicated formula to work it harder everyday. For example, tomorrow I will do more than one rep for every exercises than what I do today. Having no set is my preference. I just want to focus on one exercise, then take a break, then move on to the next one.

3. Have the minimal number of exercises to save my time, but having enough to avoid muscular imbalance.

Most program like this one is very good to follow, but it doesn't satisfy 2, since I have to look it up. If I have to look it up everyday, then I don't have to ask this question. I also understand that this plan will be so simple that it will takes year(s) to see any visual improvement, so I have made up my mind about that. I'm not sure if changing my diet is required, because usually I don't eat much fat or fired food. I don't think that gender is ever needed, but if it's ever needed, I'm male.

_{*Would only doing exercises on a regular basis, without worry about anything else, help grow muscle?}

Answer 1

I believe that the below exercises are the minimum to train the most amount of muscles that also requires minimal equipment:

• Pull ups (only requires a sturdy tree branch or similar)
• Squats
• Dips (can be done between high chairs, or on the corner of a bench)

As your goal is to get toned I would suggest doing one exercise until failure and then move onto the next one (a short break or even none is best), until you've done all of them. Repeat this every 2nd day, if you're body is still sore you should consider resting a bit more.

Since you seem to want to save as much time as possible it may be worthwhile making the exercises more difficult if you deem they are taking too long, or if they seem too easy. You can easily make any of these exercises more difficult by wearing a backpack with filled water bottles.

Also as a side note, if you are looking to get toned you will also need to lose fat if you are overweight. The best way to do this is by eating less calories.

Just my two cents based on my knowledge, hopefully it's somewhat useful.

Answer 2

The program for You Are Your Own Gym is pretty close to that. It's all bodyweight exercises with "equipment" involving tables, sills, boxes, and broomsticks. There's a suggested series of exercises which consist of a particular way to follow the routine and then four exercises for the session, which vary across the week. For example, for the beginning program, for your first day, you do a "ladder" (do one rep, rest as long as it took you to do the rep, do two reps, rest as long as it took to do two reps, etc until you decide to go back down the ladder in decreasing order) for 7.5 minutes of Push-ups, then "Let me Ups" (Inclined pull-ups with your feet on the floor), then Tricep dips, then "Let me Ins" (pulling yourself into an open door). That's 30 minutes of arm exercises. The next day a ladder of Backwards Lunges, Romanian Single-leg Deadlifts, Squats, and Swimmers. And so forth. You basically check what four exercises you're doing, then go at it.

The first two weeks are ladders. I don't have my book with me to check the later days or weeks, but it's always four exercises in a particular area and a simple way of doing a set number or a set time of them.

I will give you warning that the simplicity of it does not make it easy. You probably will wake up sore the first few times.