12

Strength training/body weight w/o (Read 371 times)

BloodSweatnPain


    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?

    Better I Leave


      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.

          "So many people get stuck in the routine of life that their dreams waste away. This is about living the dream." - Cave Dog

            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

            Nakedbabytoes


            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

                 

                2014 Goals | sub-19 5k | sub-1:26 HM | BQ done!

                dotatl


                  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.

                  MrNamtor


                  DON'T TREAD ON ME

                    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

                             

                            +1

                             

                            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??  Shocked

                            'No matter how slow you go, you're still lapping everyone on the couch'

                             

                            "Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'"  - Peter Maher

                             

                            "Running long and hard is an ideal antidepressant, since it's hard to run and feel sorry for yourself at the same time. Also, there are those hours of clearheadedness that follow a long run."  -Monte Davis


                            Maggie & Molly

                               

                              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??  Shocked

                              she is amazing, isn't she!!

                               "It does not matter how slow you go so long as you do not stop."
                              Wisdom of Confucius

                              HF 4363

                                 

                                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??  Shocked

                                 

                                Yes those are mine. Abs are made in the kitchen so I TRY to eat "clean" and I work my ass off

                                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

                                12