Newbie needs some simple exercises!

Grayfox

New member
Hi, I don't know if this is the right forum to ask, but I was wondering if you guys knew some good exercises I could do at home.
I don't have time and money to go to the gym but I need the training for the sport I'm doing.
I'm not planning to become a bodybuilder or anything.

At the moment I'm only doing setups and pushups. Could you guys tell me how much I should train per day? How many setups or pushups I should do in a set? And how many sets?
And which exercises I could do for my legs and other parts of my body (like my back and the shoulders for example)
I can do 50 pushups maximum, if I try really hard.
I weigh only 65 Kilos (130 pound) and I'm 1.85m tall I think.
And I also was wondering how to gain more weight, or is that a question I should ask on the Diet forum?

Greets, and thanks in advance!
 
You didn't say what your sport is or how much money you have to spend on weights. For total body athletic strength and explosiveness, you can't go wrong with Platform/Box/Step-up Deadlifts, Power Cleans, Power Snatches, Push Presses, and Bent-over Underhand-Grip Barbell Rows. You can do all of these at home with a bumper plated barbell set, some rubber floor padding, and a short, sturdy box or step-up.
 
When you do pushups have someone sit on your back and work yourself up. Eventually you will have to find a big fat bitch.
 
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