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?
Express it.
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.
We can let the circumstances of our lives harden us so that we become increasingly resentful and afraid, or we can let them soften us, and make us kinder.We always have the choice.
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
BAMF
Pushups and pullups, varying hand placement/grip for both. Works pretty much your whole upper body. Keep your core tight during both.
-Dave
5k 19:26 4/27/13 - 10k 41:35 1/15/13 - 20k 1:24:55 2/23/13 - HM 1:28:10 3/17/13
Upcoming - ERR 10K 5/25 - OK5K 6/8 - MS 5K 7/30 - Strider Mile 8/17 - RnR HM 9/1
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
One leg squat and lunges by far!!!
Those who try, fail! Those who do what it takes to succeed, succeed!!
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.
Semi-retired.
One leg squat by far!!!
+1
Your toughness is made up of equal parts persistence and experience. You don't so much outrun your opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head." - Joe Henderson
elle aime courir
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??
'No matter how slow you go, you're still lapping everyone on the couch'
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Maggie
she is amazing, isn't she!!
Cherrie " I May not be able to change every Thing that I face, But I cannot Change ANYTHING until I face it...." author unknown "All that I am or hope to be I owe to my mother"....Abe Lincoln
"It does not matter how slow you go so long as you do not stop."Wisdom of Confucius
Yes those are mine. Abs are made in the kitchen so I TRY to eat "clean" and I work my ass off
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