Random observation -

With the job situation in limbo, I put the gym membership on hold and am doing body weight excercises instead.

5x10 pull ups
5x15 dips
5x10 chin ups
5x20 push-ups

Just been a few weeks but REALLY impressed with the results so far.

Any other recommendations for "body weight only" excercises?

Why am I paying that much for a gym membership again? LOL

I primarily do body weight exercises. My knees, shoulders, and back are too banged up to do heavy weightlifting any more.

In addition to the ones you've mentioned, I often do:

Planks
Flutter kicks
Crunches
Tricep dips
Squats
Lunges
Wall sits
Step-ups
Burpees

The great part is that you don't need equipment or a gym membership. You just need yourself and some room to move (and sometimes a wall, chair, or stool). So you can do these at home, whenever you have 20-30 minutes to spare.

Plus, if you do them at a fast enough pace with minimal rests, you're getting cardio exercise at the same time.

I used to follow this fellow's exercise regimen.
http://site.stewsmithptclub.com/45dayplan.pdf

You might find something useful here.

5x10 pull ups means 50 pull ups?

In addition to the ones you listed, I also like:

Squats
4-count flutter kicks
Sit-ups
8-count bodybuilders

Also, there are a wide variety of push-ups you can do...Hindu, dive-bomber, decline, wide, diamonds, handstand (if you're really good...never could do them), etc.

Some good sit-up variations include V-ups (or jacknife sit-ups), decline sit-ups, coffin sit-ups, etc.

Pistol squats are a good squat variation (squat with one leg while the other is stuck out in front of you)...also good for balance.

My favorite way to do bodyweight exercises is as a circuit. Example: 1 set each of pull-ups, sit-ups, push-ups, squats, dips with minimal rest in between; take a minute; then repeat as many times as you can handle. Good mix of strength, endurance, and cardio. I would do this 3x/week, alternating with running 3x/week (FYI, hill repeats are another good workout option).

If you go on YouTube and search for "bodyweight calisthenics" you'll see some videos on everything from basics to extreme competitive bodyweight calisthenics athletes.

quote:

Originally posted by Pipe Smoker:
5x10 pull ups means 50 pull ups?

Yes.

5 sets of 10.

Anyone who thinks you can not get in great shape by doing BW exercises is mentally impaired.

You probably won't win any strong-man type competitions which require the ability to go high weight on a 1RM max basis, but the total body fitness component can be achieved very impressively.

If I had to pick one exercise that would be the only exercise I could ever do again to stay in shape - it would be the Burpee.

The primary downside is - eventually - you will to the point that to get any good results you find yourself having to do 75 pushups or 75 bodyweight squats, 100 sit-up or whatever. Which can be boring.

So then you have to get creative with one-legged squats, one-arm or clap push-ups etc.

And there is some damage of wear and tear due to performing so many repetitions... and the tendency to be more 'explosive' with BW exercises.

At my age (50-ish) I am finding moderate weight resistance training with reps in the 8-12 range to be a happy medium. I do go heavier at 5-6 reps on some things (squats) if I am feeling good.


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quote:

Originally posted by Ronin1069:

quote:

Originally posted by Pipe Smoker:
5x10 pull ups means 50 pull ups?

Yes.

5 sets of 10.

are you sure you need the exercise? I couldn't do 5

Burpees + something

Example 1: 5 rnds: 15 burpees, then run 400 m;
Example 2: 100 burpee pull-ups ( do a burpee, do a pull-up)

There are countless ways to incorporate them and the all suck, but a great conditioning tool.


Walk walks and handstand push-ups are also great body weight movements

For wall walks, lay facedown with your feet against the wall then start walking up the wall until you are in a hand then walk back down. One or two aren't bad, but they start to get difficult pretty quick


If you get a hold of some dumbells, like 20 or 30 lbs, you can also do man-makers. Start in a plank position gripping the dumbells, perform a push-up then a right arm row while in a plank, then a push-up then a left arm row, jump you feet to your hands and do a squat clean, then finish with a shoulder press

A jump rope is also a great cheap piece of conditioning equipment. For core strength you can't beat the plank and variations on it.

Check out the TRX suspension training system. I use one on the ship. It is based solely on body weight and suspension training. You can do dozens, even hundreds of different exercises with it.

If I had the time. I would watch every video Zuzana has ever made!!!

https://www.bing.com/videos/se...E890F160&FORM=VRDGAR

FWIW water aerobics is quite a workout and easy on the bones, joints and ligaments etc due to the body being buoyant in the water. Our local YMCA's offer this. You should try it if available in your area.

Good luck to you.

BTW the Y offers free services if money is an issue, just ask.

quote:

Originally posted by Ronin101:
If I had the time. I would watch every video Zuzana has ever made!!!

I keep trying, but never seem to get past 45 seconds or so

quote:

Originally posted by Sig209:

The primary downside is - eventually - you will to the point that to get any good results you find yourself having to do 75 pushups or 75 bodyweight squats, 100 sit-up or whatever. Which can be boring.

+1
Bodyweight exercises are definitely great.
But remember that dumbbells, etc, are also pretty cheap.
I was really surprised at how much more difficult the "Perfect pushup" handles are than just a palms-on-the-floor pushup. I don't know why, but I can only do about 15% of the reps.

Squats while hold a dumbell, or a gallon of milk...or anything, also work great.

quote:

Originally posted by Crom:
I was really surprised at how much more difficult the "Perfect pushup" handles are than just a palms-on-the-floor pushup. I don't know why, but I can only do about 15% of the reps.

Interesting. I find them to be slightly easier. But I think that has more to do with wrist position due to the handles. With traditional pushups, my wrists start to ache partway through my reps. Gripping the Perfect Pushup handles (or even a set of dumbells) with my wrist straight alleviates that.

I would add some leg work.

Squats
Lunges
Step-ups

Throw in some Kettlebell exercises (just a two hand swing with a heavy bell).

Canadian Air Force 5BX is another good quick body weight workout.

quote:

Originally posted by comet24:
I would add some leg work.

Squats
Lunges
Step-ups

I (like a lot of people) always forget about legs. Because I ride my bike quite a bit, I tend to neglect actually doing leg exercises...which is stupid, because it would only make my rides easier. Thanks for the reminder.

quote:

Originally posted by jsbcody:
Canadian Air Force 5BX is another good quick body weight workout.

That looks nifty. Sort of a 1950s version of the modern HIIT 7 minute workouts.

You can cherry pick parts of P90X, they have a couple different versions of lunge.

Wide arm, "military"(arms form right angle at sides), normal and close hand or diamond push ups can build arm strength.

Elevated push ups and sit-ups can also work.

toe ups, standing on your tip toes, done enough times can be work out.

Yoga, Plyometrics and even kempo might spice it up.