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FOOTTREKKER's Photo FOOTTREKKER SparkPoints: (2,229)
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6/22/18 4:47 P

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Wow! I wish I had all the equipment! I live in a very small apartment and have very little room. But I make room to do free weights. I am too shy to go to a gym. I too messed up my meniscus and tore a tendon in my other leg years ago so I know where your coming from. I also try to do workouts that require me to lift my own body weight, squats, pull ups, push ups etc.

 current weight: 144.4 
JOYTENNIS SparkPoints: (36,686)
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6/15/18 4:22 P

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I don't know how your injury might limit you, but I've had great results at home with the Recommended Routine from reddit's bodyweightfitness:

It requires very little equipment - some place to do pullups or rows is the hardest thing to find.

Central time zone

Start weight 189 (in 11/15) / First goal 170 (reached 11/16) / Second goal 156 (reached 10/17) / Next goal 156 again

 current weight: 158.8 
6/14/18 2:01 P

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I am not convinced one needs a lot of equipment to get a good strength workout. I use resistance bands, Indian clubs and a cheap suspension (TRX) type) apparatus which I got at Aldi for $15 USD. None of these require a large space to use or store and they are portable for when you are away from home.

It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs

Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

ERICEAF SparkPoints: (24)
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5/31/18 11:38 P

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Man you are lucky I wish I had a roman chair.

With the equipment you have, you are good to go.

The only thing that would be an add on would be a chin-up bar.

But, even still you can build muscle with what you have, and get lean.

Focus, on doing more work in less time.

The 8x8 system is good--you do eight sets of eight reps per set--try and work-down to using only 20-30 seconds of rest between the sets.

The muscle pump you will get in your body-parts will be fantastic--you will build muscle--without needing to lift crazy heavy weights--and you will be getting some cardio as well, which will help get you lean.

You did not mention recovery--but, if you can-try and take in a scoop of a high quality whey protein--post workout--I prefer Optimum Nutrition's 100% whey gold standard--but this is just me.

Hope this Helps.

5/27/18 5:47 P

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I get a crazy good strength workout at home. When I was younger (20 years ago) I'd use machines at the gym. In the 2 ish months I've been consistently working out at home, I can already tell that free weights are far more superior in terms of results than machines... I have 5 pairs of dumbbells, a stool, and a stability ball. That is all I need. I have a routine of 20 lifts (10 different major muscle groups worked x2). I get a full body workout in 30-40 minutes. You don't need fancy equipment at all, so it sounds like you are good to go. Find a dumbbell book that teaches different lists. I also use this really solid website:

NITEMAN3D's Photo NITEMAN3D Posts: 15,222
5/23/18 4:00 A

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Find out what to avoid and then make a list of what you *can* do. There is plenty of limited equipment and body weight only programming out there available for just the effort of a web search. Take one to your doc and ask if there's a problem with any of the things on your list and once you have clearance, go to work. Burpees and squats are probably out, but they're not going to contribute much to upper body fitness anyway. If you can walk safely for a couple miles daily you should be good for lower body for a while and then concentrate on upper body for resistance training. Here's one example I found:

Good luck and welcome aboard!


Dave A.- South Central PA, USA

"Never argue with stupid people, they will drag you down to their level and then beat you with experience." - Mark Twain

 Pounds lost: 84.0 
5/22/18 11:04 P

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You can do plenty with those items. You definitely will want to make sure you are cleared for exercising by your doctor and/or physical therapist and maybe get more clarification on what you can do so you don't injure yourself further or again.

It is recommended to change up your strength training routine every 6-8 weeks because yes, your muscles can get used to doing the same thing each time and that can cause less calories burned as your body become used to it/efficient at doing those exercises.

Coach Denise

"Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it." - Michael Jordan

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RUNANDRUN SparkPoints: (52,848)
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5/22/18 8:35 P

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i would be able to do a lot with your equipment, but I don’t have your type injury. With your limitations, you might want to check with your doctor or physical therapist to make sure you don’t injure yourself further. Good luck!

MFENICCHI SparkPoints: (37)
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5/22/18 5:36 P

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In the past I had a meniscus tear and had part of it removed and was told I couldn't do anything extreme like mountain climbers, jumping jacks, foward lunges, etc. I also never really used my gym membership and recently cancelled it. I have created a home gym with a roman chair, treadmill, flat bench, kettle bell, stability ball, dumbells and air bike. I am worried that limits me to building strength and muscle and am wanting to get a decent six pack and maybe close to a lean muscular body. Is it possible to do with just a home gym and the equipment I listed above? I guess I need advice and encouragement. I feel I am limited with the exercises and have heard that doing the same exercises after a while eventually prevents muscles from building

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