Bodyweight exercises/calesthenics

Cale

Hi all,

Need a bit of help as I've never embarked on a total bodyweight program before.

Long story short - Cale out of work, can't afford gym, leaves gym, does a bit of bodyweight exercise here and there and is now working again but likes the idea of using bodyweight for exercising.

So, I've had a look around at the likes of Hannibal for King, Czech workout, Convict Conditioning etc and I'm wondering what the best way to go is.

I've a pull up bar. That's it. I can use my imagination for doing dips.

The CC program looks good, but he starts you off on two days a week and well, I don't know, I'm just not convinced - I've no rational reason for this, but you know the way some things just don't speak to you....

Ideally, I'm looking for a good bodyweight routine to kick my ass first thing in the morning (NOTE -- I've still a good bit of fat to lose) that will take me 20-35mins approx.

So, any advice?

Thanks.

Discostuy

Howdy,

This is one I do at home. It's fairly basic, but you could mix it up a bit to make it tougher. A gym trainer mate of mine put it together for me (taking into account my iffy back)
Depending on time, I do each set either 2 or 4 times, then move onto the next set.
I try do it at a good pace, but at the same time making sure the technique is correct. Some of the more experienced heads on here might be able to add to it (hopefully the exercise names make sense).


Exercise : Reps:

V-Situps : 10
Single Leg Pelvic Thrust : 10
T-Press Up : 5 each side

Single Leg Lunge : 10 e.s
Russian Twist : 10 e.s
Plyo Press Up On Knees : 10

Spiderman Press Up : 5 e.s
Toe Touch : 10
Frog Squat : 10

Double Mountain Climb : 5 e.s
Plank Press Up : 5 e.s
Side Plank With Leg Lift : 5 e.s

Pistol Squat : 10 e.s
Elbow to Knee Sit Up : 10 e.s
Alternate Toe Touch : 10 e.s

Cale

Yeah that's a great base, cheers. I'll add in some dips and pull ups.

amazingemmet

Discostuy wrote: »

A gym trainer mate of mine put it together for me (taking into account my iffy back)

Exercise : Reps:

V-Situps : 10
Single Leg Pelvic Thrust : 10
T-Press Up : 5 each side

Single Leg Lunge : 10 e.s
Russian Twist : 10 e.s
Plyo Press Up On Knees : 10

Spiderman Press Up : 5 e.s
Toe Touch : 10
Frog Squat : 10

Double Mountain Climb : 5 e.s
Plank Press Up : 5 e.s
Side Plank With Leg Lift : 5 e.s

Pistol Squat : 10 e.s
Elbow to Knee Sit Up : 10 e.s
Alternate Toe Touch : 10 e.s

Iffy back you say?

Loads of spinal flexion you say?

No hip extension exercises you say?

No scapular protraction/retraction exercises you say?

Your gym trainer mate needs to go back to school I say:pac:

Discostuy

amazingemmet wrote: »

Iffy back you say?

Loads of spinal flexion you say?

No hip extension exercises you say?

No scapular protraction/retraction exercises you say?

Your gym trainer mate needs to go back to school I say:pac:

I should explain! (and probably shouldn't have mentioned my back).
The iffy back wasn't an actual spinal injury. I used to get muscle spasms from having a weak core and tight hip flexors.
I attended a physio who explained the issue, so from there doing home workouts (like above) and Pilates classes and gym I'm fine now...the backs never been in better condition

meijin

Cale wrote: »

So, I've had a look around at the likes of Hannibal for King, Czech workout, Convict Conditioning etc and I'm wondering what the best way to go is.

I've a pull up bar. That's it. I can use my imagination for doing dips.

The CC program looks good, but he starts you off on two days a week and well, I don't know, I'm just not convinced - I've no rational reason for this, but you know the way some things just don't speak to you....

CC is good program, which I can highly recommend. See more about CC and few other in http://www.boards.ie/vbulletin/showthread.php?t=2056185716

CC gives you clear structure and progression steps to more difficult exercises, rather than the program mentioned here, which is just same every time... and starts with pistol squats:rolleyes: (not many people can do it correctly, if at all)

Cale

Thanks Meijin, I'll have a read of that tomorrow.

Mellor

Discostuy wrote: »

I should explain! (and probably shouldn't have mentioned my back).
The iffy back wasn't an actual spinal injury. I used to get muscle spasms from having a weak core and tight hip flexors.
I attended a physio who explained the issue, so from there doing home workouts (like above) and Pilates classes and gym I'm fine now...the backs never been in better condition

I think you are missing his point.

Every day is made up of;
Press up variation
Abs or obliques
Moves the legs a bit


It's incredibly imbalanced. The legs stuff is all over the place, most of the time its not doing much, just moving them without loading them. Chest everyday, but no back. No vertical plane. No pulling at all.

Discostuy

Mellor wrote: »

I think you are missing his point.

Every day is made up of;
Press up variation
Abs or obliques
Moves the legs a bit


It's incredibly imbalanced. The legs stuff is all over the place, most of the time its not doing much, just moving them without loading them. Chest everyday, but no back. No vertical plane. No pulling at all.

With respect to yourself Mellor and amazingemmet, I'm not at all.

I did say
"This is one I do at home. It's fairly basic, but you could mix it up a bit to make it tougher...Some of the more experienced heads on here might be able to add to it".

The OP said he has a pull up bar at home, which I don't, so he could add that into the mix.

Most of the bobyweight threads that pop up in H&F usually refer to the guides like CC or similar. I was just throwing out some ideas for exercises he could do at home as not everyone wants to dive into a 100+ page manual when starting out.

I didn't state it was a definitive workout, far from it. I do it myself at home in conjunction with other forms of workout (gym etc), so it works for me.

By all means, rip it apart, but maybe add a few suggestions that the OP and myself could try out.