My body weight work out
Discussion
I've not been getting to the gym as often as I'd like (two/three times a month), so have cancelled membership, but have been doing some circuit training (and some rowing / running for aerobics), decided to put myself together a body weight circuit at the workshop.
Got one of the guys to weld me up a chin/dip bar, so the routine works out like this:
Press ups (feet raised), pull ups, chin ups, dips, pistol squats, side plank, plank.
3 sets all done to exhaustion (really struggling with the squats but I guess I just have to persevere.
Try to do it 2-3 times a week and really enjoying it.
Any suggestions on areas I'm missing / exercises I should / could add?
Got one of the guys to weld me up a chin/dip bar, so the routine works out like this:
Press ups (feet raised), pull ups, chin ups, dips, pistol squats, side plank, plank.
3 sets all done to exhaustion (really struggling with the squats but I guess I just have to persevere.
Try to do it 2-3 times a week and really enjoying it.
Any suggestions on areas I'm missing / exercises I should / could add?
Nice one. When things get easy, stick a tonne of books in a bag and hang the bag over your shoulders. You could buy some cheap dumbbells, too.
As for squats, try Bulgarian squats (with or without weights). They are like lunges but you put the rear foot up on a chair so all the weight goes through one leg but you're more balanced than pistols.
Re planks, I struggle to see any benefit in doing them. It's akin to just holding a light dumbbell in each hand with your elbows at 90 degrees, surely? To work the abs, have a look here:
http://darrensurrey.hubpages.com/hub/My-favourite-...
Put it this way, if planks were worthwhile, then people would do reverse planks to work their back rather than deadlifts.
As for squats, try Bulgarian squats (with or without weights). They are like lunges but you put the rear foot up on a chair so all the weight goes through one leg but you're more balanced than pistols.
Re planks, I struggle to see any benefit in doing them. It's akin to just holding a light dumbbell in each hand with your elbows at 90 degrees, surely? To work the abs, have a look here:
http://darrensurrey.hubpages.com/hub/My-favourite-...
Put it this way, if planks were worthwhile, then people would do reverse planks to work their back rather than deadlifts.
Edited by Hoofy on Tuesday 20th March 11:19
Oh, re pull ups, do wide and narrow grip, also do chin ups.
You can also do horizontal rows underneath a workbench. http://youtu.be/9E_1onVeY7k
And work the shoulder by getting your body inverted and doing push ups (either against a wall if you're strong or just make an inverted V with your body so your hips are above your head but feet on the ground).
You can also do horizontal rows underneath a workbench. http://youtu.be/9E_1onVeY7k
And work the shoulder by getting your body inverted and doing push ups (either against a wall if you're strong or just make an inverted V with your body so your hips are above your head but feet on the ground).
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