Bodyweight routine!
Discussion
I'm a small lad, 5ft 7 and 55kg! And wanting to do some bodyweight excersizes! I need to sort a routine out so I can get motivated but I have no Idea where to start!
The only equipment I have Is a Pullup Bar and I'd like to work all the upperbody.. Arms, Trunk etc
Could somebody be kind enough to post a list of excersizes or maybe even a routine?
The bit I find really hard Is working out how many reps to do of each excersize.
Butch
The only equipment I have Is a Pullup Bar and I'd like to work all the upperbody.. Arms, Trunk etc
Could somebody be kind enough to post a list of excersizes or maybe even a routine?
The bit I find really hard Is working out how many reps to do of each excersize.
Butch
I was fed up with being fairly skinny so one day i bought a set of weights & just started doing my own routine, didn't stick to any routine at all, just my own thing. I went from 62kg to 74kg within approx 9 months of just random lifting etc & also started to eat alot more which also helps.
5'7 and 55kg?? You must be really skinny. I'm the same height and 70kg but not fat.
Start with 1 x 10 reps or seconds of each. Easy? Rest 1 minute then try another. Add 10 reps/seconds every week. That last bit was a joke. You'll probably get to the third week and find most of that a struggle to be adding another 10 reps/seconds in the fourth week. However... if you can do 10 x 10 pull ups... you'll be pretty impressive.
You could try combining pull ups with leg raises: Pull up, while raising legs to horizontal, lower. Repeat. And lock off hang with arms at 90 degrees and do 10 leg raises.
Also, try indoor climbing. Two 3 hour sessions a week should sort you out. Being scared of heights is no excuse. I hate heights.
Little Butch said:
The only equipment I have Is a Pullup Bar and I'd like to work all the upperbody.. Arms, Trunk etc
Well, press ups, plank, side plank, pull ups, chin ups, leg raises, locked off hangs (arms 90 degrees). Every other day.Start with 1 x 10 reps or seconds of each. Easy? Rest 1 minute then try another. Add 10 reps/seconds every week. That last bit was a joke. You'll probably get to the third week and find most of that a struggle to be adding another 10 reps/seconds in the fourth week. However... if you can do 10 x 10 pull ups... you'll be pretty impressive.
You could try combining pull ups with leg raises: Pull up, while raising legs to horizontal, lower. Repeat. And lock off hang with arms at 90 degrees and do 10 leg raises.
Also, try indoor climbing. Two 3 hour sessions a week should sort you out. Being scared of heights is no excuse. I hate heights.
Edited by ShadownINja on Monday 9th August 10:27
Oh dear,you've got me started now.
...if you train hard at these you'll be more ripped and stronger than any weightlifter 7 stone
heavier than yourself.
Some basic exercises combined with gymnastics and made to look easy.
Levers,muscle ups,L sits,planches,typewriters,99's all put together.
Check the internet and there are loads of progression exercises.
Just to show you what can be done with a bar and some improvisation...
http://www.youtube.com/watch?v=wbxEdnDrIk0
...if you train hard at these you'll be more ripped and stronger than any weightlifter 7 stone
heavier than yourself.
Some basic exercises combined with gymnastics and made to look easy.
Levers,muscle ups,L sits,planches,typewriters,99's all put together.
Check the internet and there are loads of progression exercises.
Just to show you what can be done with a bar and some improvisation...
http://www.youtube.com/watch?v=wbxEdnDrIk0
[quote=goldblum]Oh dear,you've got me started now.
...if you train hard at these you'll be more ripped and stronger than any weightlifter 7 stone
heavier than yourself.
Some basic exercises combined with gymnastics and made to look easy.
Levers,muscle ups,L sits,planches,typewriters,99's all put together.
Check the internet and there are loads of progression exercises.
Just to show you what can be done with a bar and some improvisation...
http://www.youtube.com/watch?v=wbxEdnDrIk0[/quote
Holy s
t that's impressive, particularly at 1min 30secs.
...if you train hard at these you'll be more ripped and stronger than any weightlifter 7 stone
heavier than yourself.
Some basic exercises combined with gymnastics and made to look easy.
Levers,muscle ups,L sits,planches,typewriters,99's all put together.
Check the internet and there are loads of progression exercises.
Just to show you what can be done with a bar and some improvisation...
http://www.youtube.com/watch?v=wbxEdnDrIk0[/quote
Holy s
t that's impressive, particularly at 1min 30secs.ShadownINja said:
Well, press ups, plank, side plank, pull ups, chin ups, leg raises, locked off hangs (arms 90 degrees). Every other day.
Start with 1 x 10 reps or seconds of each. Easy? Rest 1 minute then try another. Add 10 reps/seconds every week. That last bit was a joke. You'll probably get to the third week and find most of that a struggle to be adding another 10 reps/seconds in the fourth week. However... if you can do 10 x 10 pull ups... you'll be pretty impressive.
You could try combining pull ups with leg raises: Pull up, while raising legs to horizontal, lower. Repeat. And lock off hang with arms at 90 degrees and do 10 leg raises.
Also, try indoor climbing. Two 3 hour sessions a week should sort you out. Being scared of heights is no excuse. I hate heights.
I'm pretty sure I can manage 10 reps/seconds of each exersize lol! But how much to Increase It each week?Start with 1 x 10 reps or seconds of each. Easy? Rest 1 minute then try another. Add 10 reps/seconds every week. That last bit was a joke. You'll probably get to the third week and find most of that a struggle to be adding another 10 reps/seconds in the fourth week. However... if you can do 10 x 10 pull ups... you'll be pretty impressive.
You could try combining pull ups with leg raises: Pull up, while raising legs to horizontal, lower. Repeat. And lock off hang with arms at 90 degrees and do 10 leg raises.
Also, try indoor climbing. Two 3 hour sessions a week should sort you out. Being scared of heights is no excuse. I hate heights.
Edited by ShadownINja on Monday 9th August 10:27
Thanks, Butch.
You could try the army style routine, which involves circuit training (perform on exercise and then the next straight after).... this will help build strength and fitness.
Something like... (as copied from armyfit.mod.uk)
12 press ups
12 dips
12 pull ups
12 sit ups
12 dorsal raises
12 squats
12 calf raises
12 lunges (each leg)
Repeat until you're knackered!
Something like... (as copied from armyfit.mod.uk)
12 press ups
12 dips
12 pull ups
12 sit ups
12 dorsal raises
12 squats
12 calf raises
12 lunges (each leg)
Repeat until you're knackered!
Edited by pbirkett on Monday 9th August 17:13
With bodyweight exercises I'd not worry about how many reps - once you've warmed up with some jogging, shoulder swings, neck and wrist rolls and stretches etc. do as many/as long (for those you hold) as you can of the important ones
Chins/pull ups
press ups - include decline and/or incline ones when you can handle them
dips (from between 2 chairs or reverse dips = with feet on the floor and hands behind on the edge of a chair/bench, feet up on a second chair when you are stronger)
squats
interval/hill sprints for legs and overall development
crunches
side planks
etc
for two or three sets, at least until you are into it and conditioned. Just try to work hard and beat your number each week or so (trying this for every new workout can be an off putter as you may well fail to if tired etc.)
Later for variety you could aim for a set number of reps like 100 and get there in as few sets/little time as possible.
If you are, or get, strong enough and don't want to use weights you could try hand stand presses - like a reverse of a shoulder press with your feet up on a wall.
If weights are out due to space/money the cable trainers are good - I use a Lifeline Trainer I've posted about before. My brother has gained more than half a stone whilst getting more or less ripped using this and added 1 1/2" to his arms and massively improved his shoulders and lats. That's after 25 years of training too!
Chins/pull ups
press ups - include decline and/or incline ones when you can handle them
dips (from between 2 chairs or reverse dips = with feet on the floor and hands behind on the edge of a chair/bench, feet up on a second chair when you are stronger)
squats
interval/hill sprints for legs and overall development
crunches
side planks
etc
for two or three sets, at least until you are into it and conditioned. Just try to work hard and beat your number each week or so (trying this for every new workout can be an off putter as you may well fail to if tired etc.)
Later for variety you could aim for a set number of reps like 100 and get there in as few sets/little time as possible.
If you are, or get, strong enough and don't want to use weights you could try hand stand presses - like a reverse of a shoulder press with your feet up on a wall.
If weights are out due to space/money the cable trainers are good - I use a Lifeline Trainer I've posted about before. My brother has gained more than half a stone whilst getting more or less ripped using this and added 1 1/2" to his arms and massively improved his shoulders and lats. That's after 25 years of training too!
Edited by Lost_BMW on Monday 9th August 22:53
Just thought of one of the most gruelling ones I do
"Burpees. 5 sets of 10 burpees with 30sec rest in between. Always try to beat your previous time. Build up to 10 sets of 10 burpees, then to 100 burpees in a row. Make sure you do a Push-up from the floor."
http://www.rosstraining.com/articles/burpeeclip.ht...
That childs playarea workout is insane
"Burpees. 5 sets of 10 burpees with 30sec rest in between. Always try to beat your previous time. Build up to 10 sets of 10 burpees, then to 100 burpees in a row. Make sure you do a Push-up from the floor."
http://www.rosstraining.com/articles/burpeeclip.ht...
That childs playarea workout is insane
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