Leg and core exercises that can be done at home

As riding my bike is becoming rarer due to family and weather issues i thought i might put in some home exercises to help keep leg muscles healthy. The exercises have to be doable at home and without any weights (i dont have any). I know this is going to limit what i can achieve but i am not expecting miracles, more of a at least its better than nothing type attitude. Have googled a few but not really found much, doing some leg raises and plank positions for core work but need help with leg exercises. What can you advise and any links to sites with clear instructions or vids would help?

This is great for mum’s tums

http://steroid-anabolic.com/forum/women-bodybuilding/16-ways-to-turn-housework-into-a-workout/

Plank for core.
Squats for legs and core as well. If you find the squats getting too easy either do more of them or add some weight buy picking something up in the house.
Also, don’t underestimate the use of press-ups.

I used to use James Wilson Ultimate MTB workout, pays dividends.

There are a few pdf’s floating around on the web and he also has a few You Tube vid’s

The early Insanity workouts (Cardio Power+Resistance , Plyometric Cardio, Cardio Abs etc etc ) are very good I found personally for improving the strength and power of my legs and significantly improved my fitness on the bike. Basically involves a variety of squats, jumps, burpees, on the spot sprints. Made my legs stronger for the hills.

You should be able to find the insanity workouts easily enough by whatever means (new, 2nd hand, loan, torrents etc)

Bulgarian split squats, just stick your back foot on the sofa.

Compound exercises using body weight are great if you have no equipment.

Press-ups (arms, chest and core exercise)
One legged Squats (whole body but mostly legs!)
Pull ups (shoulders, arms and upper body – you can make a pull-up bar relatively easily)

I’m 83 kg and lifting that is more than enough exercise 🙂

https://www.britishcycling.org.uk/knowledge/training/off-the-bike

Loads of single leg stuff for the quads (skater squats, split squats) and do some planks and bridges. If you have a kettlebell it opens up the opportunities a bit (TGUs, ballustrades, windmills) which will help the posterior chain.
I think I have a copy of Never Gymless on the PC at home. Drop me a mail and I’ll forward it.

http://www.amazon.co.uk/Complete-Calisthenics-Ultimate-Bodyweight-Exercises/dp/1905367546/ref=sr_1_1?ie=UTF8&qid=1416149177&sr=8-1&keywords=complete+calisthenics

Tom Danielson’s Core Advantage has some cycling-specific core workouts. They’re decent.

Pull ups (shoulders, arms and upper body – you can make a pull-up bar relatively easily)

Do you have any examples of how to make a pull up bar? Sounds like it could be rather painful if you get it wrong 😀

Loads, that use no equipment, here[/url]

Scroll down a bit to get to the table of exercises, click the exercise for instruction video.

As above plus;
Yoga – Sun Salutations, all round flex, strength. If you do “The Warrior” properly its great for quads
Having injured my knee I’ve become a fan of “wobble board” and similar. One legged ‘mini squats’ on it are fabulous and tough

Few friends swear by an app called “You Are Your Own Gym”

Has programs with videos and all that using only your body (and chairs and the like)

Costs about two euro. It’s on my list of things I must get around to doing regularly.

Do you have any examples of how to make a pull up bar? Sounds like it could be rather painful if you get it wrong

Length of bar the same width as your door frame. Depending on the door frame and your weight this could be anything from an old broom handle to a bit of scaffold pipe.

Offcuts of sheet wood (ply, mdf, pine, whatever)

Hole saw the same size as the bar (or a coping saw, or a hacksaw at a pinch).

Cut bar to fit door, cut 2 rectangles of wood that fit neatly in the frame, about 10cm x 5cm. And make a hole in them that’ll take the pole (if tools are limited, cut a V notch into the top, and hang the bar from that, and put a screw into the doorframe above the bar to stop it jumping out.

Or for less faff, you can get them for £12 on ebay.

I have one of these: http://www.argos.co.uk/m/static/Product/partNumber/2301972/searchTerm/Men%27s+health.htm

Just hang it over the top of a door and close it. Easier to put up/take down/store than a pull-up bar, and you don’t walk into it all the time either. Obviously doesn’t help with pull-ups, but there are lots of push-ups, rows etc. that can be done. Also good for a bit of support for one leg squats, and various plank type core workouts. And it’s supposed to work a wider set of muscles for each exercise, as it’s not rigid so you have to stabilise yourself more. Google suspension trainer workouts and you’ll find some stuff.

Anyway, aside from all that I personally find it much more useful than a pull-up bar, and more enjoyable than just doing pure body weight stuff like crunches and push-ups.

Jambalaya what is the warrior stuff you mention. I had my knee reconstructed a few years ago so high impact stuff is not really on my menu, not even meant to do any form of prolonged jogging.

Thanks everyone for the links and tips, still going through some of the links but so far got a few exercises that i can put in a routine. I am trying Focus t25 for some cardio and other stuff as it has the soft option for when my knee starts complaining although i seem to be getting through it ok for now.

The Warrior referred to is the fourth posture on the third row…

I do the above moves twice a day, every day. I throw in a few extras like the psoas stretch just to get a few of my weaker points. It’s good, keeps you limber.

Edit : I know this isn’t what you asked for but it’s a good warm up or start to a day kind of thing. Something like the plank is going to be a good start for your core. You could throw that in with those yoga moves up there – after move two, row two.

Edit 2 : I haven’t followed any but love the way Macavity ‘talks’ in url. 🙂

I will give it a go teasel, i am at home all day so need something to stop me from vegetating on the sofa.

The tom danielson stuff mentioned above i looked at and see he has failed a drug test this year. Read a bit of it and it seems a little controversial. I didnt read all of it but seems interesting.

Do you know anyone who has served in the Marines? All the ones i’ve met are very well versed in body weight exercise punishment.