If you had...

[TheThing]

If you only had access to 2 x 20kg dumbells, a pull up bar, a pair of dip bars and a pair of running trainers, what would you do? How would you train? This is all I have access to and am looking for some inspiration to stop the boredom creeping in.

Goals are like most people really, burn a bit of fat and build a bit of muscle, keep myself fit and generaly keep the rust off. Any suggestions and help would be much appreciated. Thanks.

[Wobbegong]

TheThing said:

If you only had access to 2 x 20kg dumbells, a pull up bar, a pair of dip bars and a pair of running trainers, what would you do? How would you train? This is all I have access to and am looking for some inspiration to stop the boredom creeping in.

Goals are like most people really, burn a bit of fat and build a bit of muscle, keep myself fit and generaly keep the rust off. Any suggestions and help would be much appreciated. Thanks.

1. Check my diet
2. A Push, Pull, Legs routine Monday Wednesday Friday
3. Run on Tuesday, Thursday Friday
4. Rest on a Sunday

Push

DB chest press on the floor
Chest flys on the floor
DB shoulder press
Triceps dips

Pull
Pull ups
DB bent over row
Chin ups
DB curls

Legs
Goblet squat
DB straight leg deadlift
Lunges
Calf raises

Pretty much what I used to do with limited kit

[TheThing]

Thank you for the reply. I was thinking something like this myself. Push/pull/legs and abs monday/wednesday/friday. I haven't got the time to train 6 days a week though so would go for my run after doing the strength training. My diet is pretty good/clean, plenty of protein although i could probably do with cutting some carbs. My main weakness is a few beers on a Saturday night.

[oceanview]

If you're looking to build muscle and burn fat then any running you do, it would be MUCH better to do high intensity sprint training rather than endless jogging that's popular nowadays.
Steady state "jogging" is good for endurance but not the best for fat burning and it also reduces testosterone in men( sprint training increases it) which you don't want if you're looking to put some muscle on!

[TheThing]

oceanview said:

If you're looking to build muscle and burn fat then any running you do, it would be MUCH better to do high intensity sprint training rather than endless jogging that's popular nowadays.
Steady state "jogging" is good for endurance but not the best for fat burning and it also reduces testosterone in men( sprint training increases it) which you don't want if you're looking to put some muscle on!

Thanks for the reply. I know that sprints are better but i tend to suffer with shin splint so im trying to slowly build up my running again. Just doing a bit of light jogging at the moment but the aim is to build up to sprints. Didnt know about testosterone bit though! Thanks for the warning.