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Bodyweight Workout

post #1 of 12
Thread Starter 
I have is a pull up bar and some carpeted floor. It doesn't make sense to join a gym as I wont be in the country for long. My current routine:

5 pullups
12 pushups
30 second plank
1 min stretching

repeat 5 times in 20 mins.

Suggestions welcome on exercises to improve this
post #2 of 12
Get rid of the circuit aspect. If you can do more than 5 pullups then it's time to get a belt, some plates or at least some heavy stuff to stuff into a backpack.

Use said plates/heavy stuff to do your pullups for multiple sets of 5-10. Use plates/heavy stuff in backpack to do your pushups with strict form.

Work on being able to do pistol squats.
post #3 of 12
work on front, back levers for core and back strength

l-sits, dragon flags, or full body ab roll out for ab strength

planche presses for pecs

handstand push ups for shoulders
post #4 of 12
post #5 of 12
I wouldn't necessarily use weights after being able to do 5 pull-ups straight, why not later?

And yes, weight plates (or bottles with water at the beginning) in a backpack is good to make push-/pull-ups and dips and similar stuff harder.
You can alternate push ups (dive-bombers, (pseudo-)planche-push-ups, push-ups on fists (better for the wrists) and elevated feet, push-ups with clapping, handstand-push-ups) and pull-ups (wide or narrow hand position, chin-ups, pull-ups with raised feet, pull-ups on thicker bars or on towels or ropes, pull-ups towards the neck, commando-pull-ups).
You can also do roll-outs, if you have a dumbell. You said you have a carpet, so maybe you can do "roll"-outs, by using something with a smooth surface like a piece of hard paper instead of a dumbell.
You can also do plankes, planches, l-sits and dragon flags for your abdominal workout.
You can build yourself wristrollers, squeeze tennis balls or move you fingers in sand for your forearms.
You can do burpees and (weighted) pistols.
You can use a backpack with heavy things instead of a dunbell for some exercises, though I'm not sure if that's really that great. I do though when I meet my parents, because there are no dumbells.
...
There are so many possibilities I could write on the whole day. smile.gif

edit: And personally I would split between back- and biceps-focused days and chest- and triceps-focused days.
post #6 of 12
I like doing legs also when away from the gym. You might try adding a few lunges. What I do anymore is practice a slow movement when exercising away from the gym. It's called slow burn. I seem to get better results quicker this way. I learned about slow burn from this article ~

"Fred Hahn’s Slow Burn"

http://www.trackyourplaque.com/blog/2010/09/fred-hahns-slow-burn.html
post #7 of 12
Get some P90X videos and do the weight training days.
post #8 of 12
Quote:
Originally Posted by Sunnydale View Post

I like doing legs also when away from the gym. You might try adding a few lunges. What I do anymore is practice a slow movement when exercising away from the gym. It's called slow burn. I seem to get better results quicker this way. I learned about slow burn from this article ~
"Fred Hahn’s Slow Burn"
http://www.trackyourplaque.com/blog/2010/09/fred-hahns-slow-burn.html

" 5 seconds for a lat pulldown from top to bottom–repeated until exhaustion using a weight that allows, perhaps, 6 repetitions over a 60-second effort."

wtf is this shit
post #9 of 12

P90x is AWESOME for getting ripped!

post #10 of 12

Thanks dear for sharing wonderful information about body weight workout. I will try to follow your workout. No doubt that these workout are best for weight and body.

 

http://spokanefitnesssecrets.com


Edited by Richered - 2/3/12 at 9:51pm
post #11 of 12
http://www.wodshop.org/wods.html

Go to body weight section. Tons of workouts there.
post #12 of 12
pretty cool. although crossfit based, might do some for conditioning..
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