When he was walking around the pool in his Speedo logo trunks … and everyone was staring at him … he hadn’t noticed the S had fallen off the logo !!
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One for @Wendy_Shepherd 
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@hunzas you said you only sent me that video?
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Thank you! Finally a serious answer hahah
Oh, sorry. Were you being serious with that post?
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What shape did you want to be ?
Round is a shape !
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How did you get away with a 4-emoji post when it won’t even let me do 
?
Hahaa seems to be ok if you put a different emoji in the mix 
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I just want to assure that I am fit.
My measures are 1,81 and 75kilos, but I dont workout regularly so the only thing I do is go to work by bike, and 15 pushups before.
Do you know any pretty basic and “complete” exercise table?
Why don’t you workout regularly if you want to look and feel great?
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I dont like gyms. It is so because I feel that is a pain in the ass going there with all the clothes and then leave. In winter is a real pain.
Also I dont like machines, because is pretty easy to injure yourself if you are not perfectly aligned. So I would like to find exercises with my own weigh.
To be honest, your attitude towards training is a bit ridiculous. Unless you are doing something stupid you are not going to injure yourself doing machine weights. Book a proper induction at your local gym and they will teach you how to use the machines properly. But you will have to wash your clothes and towels after…
The best all round single exercise you can do is rowing. Buy yourself a rowing machine and train at home with that. I have a rowing machine at home.
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@hunzas will be your personal trainer in his Speedos
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[quote=“Coup, post:33, topic:11192”]
The best all round single exercise you can do is rowing.
[/quote] I agree. I spend all day and most of the evening rowing with my wife. It keeps us very fit. Especially exercises her jaw muscles.
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I don’t think it is me that wears the Speedos it is @coup.
Agree with this.
Seems like you want the look, feeling and health benefits of having a healthy, well trained body without any of the hard work. Pain in the ass to chuck some sweats on and hit the gym? Come on man, that’s just lazy. What clothes are you taking?! I get in from work, throw some shorts, Chucks and a tee on and hit it. Barely ten minutes a day.
Machines are as dangerous as you make them, same for dumbells and barbells.
It’s not a lot of effort for huge rewards. Make the jump, you don’t regret it.
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The advantage of a gym, is you can get some guidance from a personal trainer. And it really sounds like you need that. But, realistically you’re gonna have to do at least half hour (ideally a bit more) 3-4 times a week, long-term, to see any real changes to your body shape.
Saying that, I had a really good home practice for ten years prior to joining the gym and actually I had a good body shape then, and faster results because I was doing it EVERY day without fail.
Get a yoga mat and a teacher to give you a personal Yoga practice (focusing on strength and mobility, not just flexibility), and if you do 45minutes every morning before work, you will see changes in as little as 3 months.
Or get a barbell and look on YouTube for a full body workout.
If doing weights rather than Yoga, you’d need to make sure you give your muscles 24-48hrs recovery after each work out.
I’d really recommend getting some personal tuition though. If you have experience of body work / exercise you could create your own routine or follow videos safely. But if you’ve never exercised in this way before it’s easy to get your alignment wrong and get injured, or simply not get anywhere at all despite lots of hard work.
Going to the gym isn’t essential. And a home routine can work really well. But you have to be willing to put in the time. 15 push ups isn’t going to get you anywhere really. It sounds like you stay pretty fit however, with your cycling. So it’s just a matter of toning up - squats are great for legs and glutes. Pull-up bar for upper body (might need an resistance strap to help initially). Ankle weights for leg raises are great for the core, as are planks.
You wanna do 12-15 reps, rest, and repeat 3-4 times.
There’s some ideas. But seriously, get a trainer to put you a personal routine together - it’ll be worth every penny and get you where you wanna be faster and without injury.
Good Luck
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The benefit of a gym is that you’re going to be able to constantly progress by overloading your body. Gyms will have a huge range of weights so you can keep going up every week or two and get stronger as you go. But you obviously have the downsides of the cost (some can be pretty high depending on your location) as well as guys wearing stringer vests which no one enjoys.
A home workout is great but you will be limited on building strength without weights, you’ll build a lot of muscular endurance doing body weight exercises. I think we could definitely build on your 15 press ups.
For a full body workout I would say pull-ups, shoulder press, a row and press up would be a better upper body work out, then getting in some squats and lunges would be good too. You could do each exercise to failure, take a minute or so off and go again for a total of 3 sets. Try and do more each week and log what you do so you know!
For core try doing some sort of circuit: plank, dynamic plank, sit ups, side planks or side crunches, reverse crunches, russian twists. Each exercise for 30-60 seconds, no rest between should sort you out.
Work hard and you’ll get the results you want.
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I used to go running every other day - ended up losing 30 kg in 6 months and became fit af. I got married later in the year and put on ALL the weight (and more), although mostly due to a shoulder injury I can’t run as much. I’m back to now losing that excess weight and getting back in shape.
I recently invested in a treadmill - I can run as much as I can handle and do little and often, without worrying about having to stop halfway along an outdoor route due to shoulder pains and getting frozen to death.
If you’re looking for cheap equipment, look on gumtree or recycle or something and get second hand - much better than brand new.
I did the gym for a bit, but honestly I still got intimidated after several months, it’s good for some and not for others - best thing to do is try it and see how you get on.