Forums >Cross Training>Strength training/body weight w/o
Hey everybody!
What are your favorite body weight exercises? Do you have a favorite strenght training book that uses a relatively low amount of equipment?
Hey everybody! What are your favorite body weight exercises? Do you have a favorite strenght training book that uses a relatively low amount of equipment?
Well, I generally use free weights, but for a "no equipment needed" training session I think burpees are a very good workout.
A simple set of weights is dead cheap and allows for a lot of different kinds of strength training - including the important strength building things like squats, deadlifts and overhead presses.
As far as body weight stuff goes press-ups, chin-ups, dips, crunches and planks cover quite a bit.
I like single-legged drills - like single-legged balance squat with reach (needed for PT to strengthen ankles, feet = emphasis on multi-directional movement rather than depth of squat). We've done hopping and dot pattern drills also.
Core - planks
Upper body - I cheat and use light hand weights or sandbags or whatever is convenient.
Four exercises to work the core from all sides: Front plank, side plank, bridge, push-up.
If limited to only one exercise, then I'd choose the Turkish get-up
levitation specialist
Wide leg sit ups, leg extensions, Russian twist with medicine ball for core.
Push ups & dips for arms, chest and back.
Pull ups(vary hand positions) for upper body.
Basic cardio/plyo: jump rope
A good book is You Are Your Own Gym by Mark Lauren.
another one, although it does use some free weights is The New Rules Of Lifting by Lou Schuler
Mmmmm...beer
Pushups and pullups, varying hand placement/grip for both. Works pretty much your whole upper body. Keep your core tight during both.
-Dave
My running blog
Goals | sub-18 5k | sub-3 marathon 2:56:46!!
Using only your own body (and the floor): pushups, bridges, side leg lifts, single-leg squats, bicycle kicks. I can't do sit ups or crunches because of neck issues and I believe side leg lifts are very under-rated when it comes to core strengthening. Toe raises, duck walks, plyometric jumps--all require no equipment.
body weight strength training and conditioning for parkour
http://www.youtube.com/watch?v=MGzepBg216M
SMART Approach
One leg squat and lunges by far!!!
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Prince of Fatness
+1 on the lunges. I do them with a 5 lb exercise ball held over my head. Very effective.
Also lots of good stuff that you can do with a stability ball. Bridges, hamstring curls, tucks, etc.
Not at it at all.
One leg squat by far!!!
+1
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I'm assuming that the profile pic is your tummy. I mean this with great respect...how the freak do you manage that with having had 5 kids??
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Yes those are mine. Abs are made in the kitchen so I TRY to eat "clean" and I work my ass off