Looking for some equipment free and excuse free workouts? You've come to the right place. While not all of the workouts are equipment free, the ones that do require equipment only need household items like buckets, water, chairs, and a towel. If you want to go further, there are also some nutrition articles.

Warning: Before you proceed, get a physical examination from your doctor. I have no fitness certifications or qualifications. I'm a Junior CS-IT who's a weightlifter. By trying these workouts you completely absolve me from any responsibility. You can die, get very badly injured, or have a permanent disability. If you do survive, you'll almost definitely be stronger.

Safety First! - Always remember to WTF to minimize risk of injury. WTF is discussed in this article.

Workouts:

Bodyweight Blitz - This is a full body workout. Arms, Back, Chest, Abs, and Legs. All exercises don't require any equipment. The only thing remotely close that you'll need is a flat surface (i.e. wall and floor).

Combat Conditioning - Another total body workout. Still no equipment necessary. However, this one is NOT for wimps (meaning you need to be able to do Bodyweight Blitz with ease before you attempt this). I personally found this very tough.

Working Out Without Weights - This will teach you to make use of everyday equipment to get a workout e.g. flights of stairs for push-ups and step-ups and guard ramps for dips, etc. Very creative.

Building Muscle Without Weights - Aside from requiring little to no equipment, it talks about how you can build muscle and not just muscular endurance using dynamic tension techniques.

Lama's Bucket Workout (LBW) - LBW is short for Lean Body Weight. If you wish to increase yours but don't want to buy metal weights, you can try this workout. Just add water.

Last, keep a log of your training. Nothing fancy. Just paper and ink (or lead if you use a pencil). If you do not know how many repetitions you do or how much weight you lift, YOU WON'T BE ABLE TO TRACK YOUR PROGRESS and may lose motivation.

Weight:

Assuming you continue to eat the same stuff while you workout, you may lose or gain a few pounds. If you had a high body fat percentage, it can drop a little. If you were already lean, you may see some muscle definition. If you want to go further, optimize your diet. These may be able to help you:

How to gain weight - If you are an ectomorph (low body fat with small muscles), this can help you gain some size. Ignore the name of the article because weight doesn't necessarily mean muscle. You can gain weight by getting fat but that isn't healthy.

Your Metabolic Rate - This gives you a rough idea of how many calories you burn in a day.

Calorie counters - I don't recommend that you be a calorie counting freak that won't eat anything over 500 calories. This is to help give you an idea of how many calories you consume in a day. Keeping a food diary will show you your eating habits.

As you might have noticed, there is no "weight loss" article. I didn't make one because the tape measure and mirror are better devices for assessing yourself. You can be overweight or even obese and yet be very fit and strong.

Motivation:

IYou know you need to workout to get strong. Nobody gets strong doing nothing (aka being a couch potato). If you don't want to be a pussy that can just get pushed around, do strength training. In case that reason isn't enough, read on:

SJ's 0wn Athletes - Well, maybe only a few of 'em are SJ posters but who gives a fuck? Most of them hang out at the JCF and #jj2 anyway. Click the link if you want to know who they are.

Functional Strength - Also known as "What the hell will this do for me in real life?" I wrote here my personal reasons for working out.

Everyone can look and feel better - This talks about how exercise can help people of every body type.