body weight exercises

[Obsessed]

What are some good ons you guys like outside of the regulars (pushups, etc.)? Is there a good online compendium/workout somewhere? I'm going to be away for a few days and probably won't have access to a gym. (No chin-up bar, either.)

Thanks.

 

[TimmyBoston]

One legged squats.

 

[RaisingTheBar]

Complex's are neto - http://www.wannabebig.com/training/complexes-for-fat-loss/ scroll down to #3 the anywhere complex.

 

[rahimlee54]

Complexes look awesome I am about to bulk for a few months I am going to throw them in and up the calories . Thanks for that.

 

[the mood]

It won't help you right now but the insanity workout by the same company that put out the p90x DVDs are incredible. All bodyweight/plyometric exercises. I'm a fireman in pretty good shape-triathlete,marathoner etc., and this has been kicking my butt! I haven't been this sore in years.

 

[Pebcak]

One big list of nothing but bodyweight exercises. http://www.board.crossfit.com/showthread.php?t=50739

 

[kwk285]

put your hands in different positions when doing push ups.

 

[The Nid Hog]

One big list of nothing but bodyweight exercises. http://www.board.crossfit.com/showthread.php?t=50739

That's a nice resource--lots of fun stuff!

 

[Jethro1984]

Try some dips. By varying leg height, you change the emphasis on the triceps.

Plate push-ups (from P90X). Take a plastic plate, if you have one (I didn't so I used a paper plate), and place one hand on it. Assume normal push-up position. As you lower yourself, slide the plate hand directly outward. At full extension you should be in the down position. Slide plate back in using chest power to both push up and retract the arm. Switch hands. Continue back and forth until failure. This is great as a wide chest exercise.

Broomstick pull ups with chairs. Take 2 chairs and a study wooden pole. Seperate chairs and place pole across them. Lay between chairs and underneath pole. Vary hand positions and do pull-ups. This allows you to fine tune muscle strength without putting full body weight on joints.

 

[TimmyBoston]

That's a nice resource--lots of fun stuff!

Certainly doesn't look like fun!

But it does look like a great resource to have on days when I can't get to the gym. I printed off the PDF.

 

[Patrik]

For burning calories, Tabatas are awesome. I was doing these while I was off the smokes (work and some personal issues got me using the damn things as a crutch... sigh...):

Do this routine twice, or three times if you can handle it:

20 seconds: body-weight squats
10 seconds rest
20 seconds: burpees
10 seconds rest
20 seconds: mountain climbers (if you don't know what these are, just google "mountain climbers exercise")
10 seconds rest
20 seconds: burpees
10 seconds rest

It doesn't seem like much, but Tabatas will kick your ***.

 

[Wendy]

One legged squats.

Are you trying to kill yourself? One kegged? I have never tried that. I love squats, well I should say squats love me.

 

[TimmyBoston]

Are you trying to kill yourself? One kegged? I have never tried that. I love squats, well I should say squats love me.

Can't really do them now, but when I was still playing football I could crank those babies out.

 

[Wendy]

Can't really do them now, but when I was still playing football I could crank those babies out.

They were my favorite. I had a man who used to compete, get me started on them, eventually my thighs did not fit in jeans . About a year later I destroyed my shoulders. No more heavy weights for me but using body weight sounds better. (Well after I lose the holiday bulge).

 

[scoopster]

Can't really do them now, but when I was still playing football I could crank those babies out.

We mix up all kinds of squats in the "total body conditioning" class I take.

The one legged ones are really good for your balance, even if you can go all the way down.

 

[scoopster]

* Runners lunges. Forward lunges, backward lunges.

* Planks - regular plank, side plank

* Then the dynamic planks (there are infinite variations):
** Regular plank - Lift one leg up/down, lift the other leg up/down. Lift up one arm, you get the picture.
** Go from plank to pushup position and back
** Hold pushup plank position and alternate tapping your shoulder with each arm.

* Burpees - someone mentioned burpees. Those things kill me!
** Try burpeess but take turns swinging your legs to one side of your body, then the other instead of just straight back.

* Pike shoulder press.
**Get your legs and arms on the ground with your butt way high in the air so that your body is making an upside down "V" (keep legs straight).
** Proceed to lower you head to the ground and push back up. It's more of a shoulder exercise than triceps or chest if you are doing it correctly.

 

[Slowhand]

yoga on the P90X plan is pretty awesome. Never thought I'd like it, but I feel as good after finishing that workout as I do doing anything else. It's really helped my flexibility and core strength.

 

[bradyarz]

Are you trying to kill yourself? One kegged? I have never tried that. I love squats, well I should say squats love me.

hmm, now there's an exercise i can get excited about!

 

[Leonard1]

Consider a set of Blast Straps from www.elitefts.com - all you need is a point for attaching them.

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=916

Push ups, Ab fallouts, rows, face pulls, rear delt flys and many more. These things can be an absolutely devestating substitute for traditional weight exercises, since you can have an almost infinite number of resistance levels by changing the length of the straps. Can make you very sore.

 

[Muttonchop]

Find a loooooong set of stairs, but preferably a good hill, and haul your body weight to the top. A treadmill on full incline doesn't let you appreciate that you conquered gravity and hauled your carcass up a good grade. My rule of thumb is 1000ft per mile! But I live in the Cascade foothills of WA state.