Body weight exercises

tom1ie

Hi all,
Seen as we can’t get near gyms what sort of exercises are people doing?
I’m running 3k on a Monday and then 5k on a Wednesday for cardio, then on a Thursday and Saturday I do the following:

3x 20 push ups
3x 10 reps of Dumbell raises 15lb per dumbell.
3x 10 reps pull up/chin ups (alternate)
3x 10 reps goblet squats.
3x 10 reps dips.

Any comments on improving this or what other people do?

Cill94

You're doing pretty well there.

I'd recommend doing some kind of row, and something for your glutes, hamstring and lower back. Maybe try the following.

Row https://www.instagram.com/p/B94KhxwH4If/
Could do dumbbell rows here either

SL RDL https://www.instagram.com/p/B-c7empiayj/
(best to start with bodyweight for this)

Bridge https://www.youtube.com/watch?v=D7eECdmgWhE

Back Raise https://www.youtube.com/watch?v=7gevIDtyszQ

ciara17

This exercise routine is awesome. You can also add exercises with resistance bands.

tom1ie

Cill94 wrote: »

You're doing pretty well there.

I'd recommend doing some kind of row, and something for your glutes, hamstring and lower back. Maybe try the following.

Row https://www.instagram.com/p/B94KhxwH4If/
Could do dumbbell rows here either

SL RDL https://www.instagram.com/p/B-c7empiayj/
(best to start with bodyweight for this)

Bridge https://www.youtube.com/watch?v=D7eECdmgWhE

Back Raise https://www.youtube.com/watch?v=7gevIDtyszQ

Thanks for that info.
Would you have any recommendations on back routines?
For example today I done 20 regular push ups then 10 cheat raises with 2x 15IB dumbbells then 15 chair dips
I done 5 sets of these to work my chest.

For the back could I do:
pull ups
Dumbell pushup rows
Rowing with a band.
Anything else?

Cill94

tom1ie wrote: »

Thanks for that info.
Would you have any recommendations on back routines?
For example today I done 20 regular push ups then 10 cheat raises with 2x 15IB dumbbells then 15 chair dips
I done 5 sets of these to work my chest.

For the back could I do:
pull ups
Dumbell pushup rows
Rowing with a band.
Anything else?

No prob. They're all fine. There's also the rows off the table in the video I linked.

Also I don't know what you mean by cheat raises, but it sounds like the kind of thing could mess your shoulder up for very little reward. If you're doing delt raises, go light and controlled for high reps.

tom1ie

Cill94 wrote: »

No prob. They're all fine. There's also the rows off the table in the video I linked.

Also I don't know what you mean by cheat raises, but it sounds like the kind of thing could mess your shoulder up for very little reward. If you're doing delt raises, go light and controlled for high reps.

Sorry I meant chest press with dumbbells.

rubadub

[QUOTE=tom1ie;115086670
3x 10 reps pull up/chin ups (alternate)
3x 10 reps goblet squats.
3x 10 reps dips. [/QUOTE]
you have similar reps on exercises which most people would have varying ability on. e.g. I can do far more dips than pullups, and can do a few more chinups (palms facing me) than pullups (palms away).

If your dips go above the rep range you want you could add weight, which could be a backpack. I do them in a local park and have 4-5 places to do dips, so if I want a harder workout where I can only manage say 12 reps I go to wider dip bars and do them slower and/or deeper.

scilover

I think I should do all the exercises you suggested.