Body-weight exercises.

funky penguin

I'm just finishing up my college affairs till September, and moving back to my family home for a couple of months. This unfortunately means I won't have access to a gym or any kind of weights, the only equipment I have is a pull-up bar.

I'm just looking for advice on what the best body-weight exercises are, specifically compound ones, and what combinations I should try out, just to keep me ticking over until I have access to the gym again.

Thanks in advance.

d'Oracle

Squats, pistols (if you can do them), elevated Split squats.
The shrimp
http://www.youtube.com/watch?v=Dpgn6eRtsdw&feature=related

Press ups are compound exercises. You can elevate your feet or bring your hands lower to make them more difficult.

Pseudo Planche Pushups: http://www.youtube.com/watch?v=IJK_wU4UVw4

For Pulls your probably gonna have to get some sort of home pullup bar or something to to hang out of.

EileenG

Press-ups. You can do them at different angles, by putting your feet on different heights, or putting books etc under your hands.

Squats: try with hands behind your head or holding a light weight overhead. Progress to one legged squats.

Lunges, step-ups.

Dips, again vary by where you put your feet.

Pull-ups and chin-ups.

Good mornings (hold a weight to your chest, doesn't have to that heavy).

Deadlifts using bag full of books. Suitcase deadlift, one side at a time.

Woodchopper, using light weight.

the drifter

http://thetransformationcatalyst.wordpress.com/2010/05/01/7-fast-fat-loss-fixes/

Have a read through Transforms blog and there should be a link to his youtube page on it aswell. He has some very good vids on bodyweight exercises

funky penguin

Much appreciated guys, more than enough there to get me through the lond summer months!

rubadub

I would get some gymnastic rings for the pullup bar.
you could make some or they are cheap here
http://www.suntekstore.co.uk/Fitness-Gymnastic-Rings-Gym-Exercise-Crossfit.html

http://cgi.ebay.co.uk/Gymnastic-Ring-Muscle-Fitness-Workout-Gym-Exercise-Dip-/170464638122?cmd=ViewItem&pt=UK_Sporting_Goods_Exercise_Fitness_Fitness_Accessories_ET&hash=item27b07bf4aa

TheSegal

Hi,

Does anyone know of any body weight exercises that would be great for back and hamstrings? I regularly do pushups, squats and all the other basic bodyweight exercises on a night that I cant make it into the gym. Its just that with these summer months I try to get a lot of surfing and other stuff done that doesn't leave me with enough spare time to get into the gym everyday, usually only get 2 days done a week in the gym now so have to rely on doing bodyweight stuff at home to try and feel as though I did something!!

Thanks

Magic Eight Ball

+ 1 on the gymnastic rings.
You can make all the above exercises more challenging with rings.

kodute

rubadub wrote: »

I would get some gymnastic rings for the pullup bar.
you could make some or they are cheap here

Have you got any links showing how to make them?

rubadub

TheSegal wrote: »

Does anyone know of any body weight exercises that would be great for back and hamstrings?

Glute ham raise and front levers will work the back too, you can progress the levers by doing them tucked.
http://www.beastskills.com/tutorials.htm

kodute wrote: »

Have you got any links showing how to make them?

Have a read of my post here http://www.boards.ie/vbulletin/showpost.php?p=66472703&postcount=20

Mini Driver

Hey guys,

How many reps in each set of these types of exercises should you do?

EileenG

Start with three sets of eight reps at 80% of 1rm. Most people self-select a weight that's about 60% of 1rm, so when you think you have a weight that's right, put it down and go for the next one up.

d'Oracle

EileenG wrote: »

Start with three sets of eight reps at 80% of 1rm. Most people self-select a weight that's about 60% of 1rm, so when you think you have a weight that's right, put it down and go for the next one up.

Eh....for bodyweight exercises?

Hypertrophy

wow....I just started handstands today and the negatives along with a few reps gave me a pump that I've never really achieved by using weights. My delts, traps, lats and triceps got a really good workout from it.

I can squat my bodyweight and a half but yet I find it hard to do 1 pistol squat so it really got me thinking and motivated toward using alot of these bodyweight exercises.

EileenG

d'Oracle wrote: »

Eh....for bodyweight exercises?

Sorry, got confused with another thread. But that's the ideal. Otherwise, go to as close to failure as you can manage. You need to stress your muscles, and get outside your comfort zone. As soon as an exercise starts to feel easy, find a way to make it hard.

funky penguin

Did some today,

Held a bag of books over my head and did 3 sets of squats to failure, then 3 sets of chin ups to failure, then 3 sets of push ups to failure. With the push ups, I raised my arms a bit off the floor using books (i'm not used to them, wanted to ease in) and started the first set wider than shoulder width. 2nd was shoulder width, 3rd was close grip.

Finished with some lower back extensions and my usual ab exercises.


Going to make more specific days as the summer progresses, and look at walking lunges, squats, step ups for day after next.


Have to say, I loved the freedom of not using weights, and the improv of the books!

Transform

funky penguin wrote: »

Did some today,

Held a bag of books over my head and did 3 sets of squats to failure, then 3 sets of chin ups to failure, then 3 sets of push ups to failure. With the push ups, I raised my arms a bit off the floor using books (i'm not used to them, wanted to ease in) and started the first set wider than shoulder width. 2nd was shoulder width, 3rd was close grip.

Finished with some lower back extensions and my usual ab exercises.


Going to make more specific days as the summer progresses, and look at walking lunges, squats, step ups for day after next.


Have to say, I loved the freedom of not using weights, and the improv of the books!

super job man and that exactly how to make exercise more accessable to all and toss in a kettlebell swing or two and you are done.

rubadub

funky penguin wrote: »

I raised my arms a bit off the floor using books (i'm not used to them, wanted to ease in)

I use pushup stands, being raised up makes it a bit easier, but you can also make it harder if you want since you can lower yourself lower than usual and have your chest/head go down further than it could if you were on the floor.

heres pushups variations

https://www.youtube.com/watch?v=GsDpvsWmBDY

and more advanced some of these are very hard though!

https://www.youtube.com/watch?v=7N7nCLt3UJA

here are lots of beginner/intermediate ring exercises.

https://www.youtube.com/watch?v=YjyRdlhc2bo