Bodyweight training
Discussion
Hi all, im after some advice from the fitness gurus of pistonheads. Basically what im after is a simple bodyweight routine that will help me get in shape. Im thinking push ups, squats, crunches ect ect. I would also like something that would be of benifit to my cardiovascular fitness. I havn't had any proper exercise for a while now so im strictly at begginer level although my job does involve a lot of hard manual labour. Im 23 and my diet is pretty good. I cant do any exercise that involves impact on my knees because my left knee is knackered although squats and similar exercises dont seem to affect it. So can anyone come up with a routine that will help me get in good shape? I would idealy like something that I could build upon over the coming months.I also have a set of 5kg dumbells at my disposal. Lucky me. Internet pint in advance for anyone who can help.
I have a home routine and a gym one depending on what I'm doing - home stuff is for maintenance and involves a lot of bodyweight stuff as well as some dumbbell exercises.
The trouble with a lot of bodyweight stuff is that it's not ideal for bulking if that's what you want? But if you just want tone and strength, it'll do you fine.
My routine at home is:
5 minutes on a heavy bag.
Lunges with 2x20kg held in hands. 10 each leg (I do a lot of other leg stuff so this is more for a warm up)
One legged squats with the same weights - 10 each leg
50 calf raises (off a step) with 2 x 20kg
10 normal press ups, 10 clapping press ups.
45 press ups with legs slightly raised and each had on a chair - go below "ground level" on each.
20 close arm press ups with each hand on a dumbbell -I put my arms beside my waist.
20 pull ups (I have a pull up bar)
20 bent over rows (I lean off a chair), 1 set for each arm. 20kg a go.
18-20 shoulder presses (standing) with 20kg in each arm
20ish lateral raises with 10kgs in each arm.
10 press ups that I have no name for - basically an inverted V with your butt in the air and head close to feet. Feet are against a wall.
15ish triceps presses with 20kgs each arm
20ish biceps curl, 20kgs in each arm
15-18 concentration curls, 20kgs then I switch to 10kgs once I fail - then do 10kgs to failure
80-100 crunches
50 twisting sit ups.
The trouble with a lot of bodyweight stuff is that it's not ideal for bulking if that's what you want? But if you just want tone and strength, it'll do you fine.
My routine at home is:
5 minutes on a heavy bag.
Lunges with 2x20kg held in hands. 10 each leg (I do a lot of other leg stuff so this is more for a warm up)
One legged squats with the same weights - 10 each leg
50 calf raises (off a step) with 2 x 20kg
10 normal press ups, 10 clapping press ups.
45 press ups with legs slightly raised and each had on a chair - go below "ground level" on each.
20 close arm press ups with each hand on a dumbbell -I put my arms beside my waist.
20 pull ups (I have a pull up bar)
20 bent over rows (I lean off a chair), 1 set for each arm. 20kg a go.
18-20 shoulder presses (standing) with 20kg in each arm
20ish lateral raises with 10kgs in each arm.
10 press ups that I have no name for - basically an inverted V with your butt in the air and head close to feet. Feet are against a wall.
15ish triceps presses with 20kgs each arm
20ish biceps curl, 20kgs in each arm
15-18 concentration curls, 20kgs then I switch to 10kgs once I fail - then do 10kgs to failure
80-100 crunches
50 twisting sit ups.
Hi mate, thanks for the reply. Your routine looks mightily impressive. Looking at it im guessing you are in pretty good shape and know what you are doing. No im not looking to bulk up. I know that bulking up requires a lot of dedication with training and diet. Im just looking to tone up a bit and gain a bit of fitness. I do have basic knowledge of training and diet but I struggle to come up with a routines of my own. Its good to look at your routine though as it gives me an idea of what other people are doing and gives me a rough idea of what to aim for.
mcelliott said:
That workout is very similar to what I do on a regular basis. If you don't mind me asking, what are your stats (weight, body fat etc)?
Me?5'8", just over 11stone, 28" waist, 40 chest, not tested bf for years but I tend to hover around 10%. I do a lot of cardio (race in running, triathlons, surf near obsessively, open water swim, etc) too which helps tone but I'm clearly not a big bloke! Just functional stuff.
Vladimir said:
mcelliott said:
That workout is very similar to what I do on a regular basis. If you don't mind me asking, what are your stats (weight, body fat etc)?
Me?5'8", just over 11stone, 28" waist, 40 chest, not tested bf for years but I tend to hover around 10%. I do a lot of cardio (race in running, triathlons, surf near obsessively, open water swim, etc) too which helps tone but I'm clearly not a big bloke! Just functional stuff.
I fretted about that for years too but got too heavy and some stuff (surfing, martial arts, running,etc) suddenly got harder. Had a good think, decided not to follow size at all costs and trimmed just over a stone. Ended up more toned and looked better in a suit!
The strength comes in so handy for so many things as I'm sure you know. Still like to blow a few blood vessels in the gym once in a while though!
Just eat lots of decent food!
That's quite a coincidence you're a similar size with a similar routine!
Another here who has done a lot of bodyweight stuff instead of or cycled with weights. Of you don't want to buy more equipment then the 5kg weights should be fine.
For fitness, cardio, fat burning and strength-endurance there is plenty you can do esp. as you get up to high reps and/or do supersets, trisets and circuits with little or no rest between each exercise. Or by doing some things plyometric style.
I'll offer the following to add to the others' recommendations.
situps
crunches
leg raises
side bends
Russian twists
Turkish get ups
bear crawls
lunges
squats - inc. single legged
push ups with various hand positions/widths, and maybe Hindu pushups etc. when you are ready
side raises
front raises
OH press (with the weighs)
dips
pullups - try rope pulls or a string towel wrapped over a beam or tree branch and do pulls etc. with it - hard enough at bodyweight for most people
'punchouts' with or without the handweights
shadow boxing/ footwork drills
skipping
and so, so much more
Could keep you varied and occupied for ages!
For fitness, cardio, fat burning and strength-endurance there is plenty you can do esp. as you get up to high reps and/or do supersets, trisets and circuits with little or no rest between each exercise. Or by doing some things plyometric style.
I'll offer the following to add to the others' recommendations.
situps
crunches
leg raises
side bends
Russian twists
Turkish get ups
bear crawls
lunges
squats - inc. single legged
push ups with various hand positions/widths, and maybe Hindu pushups etc. when you are ready
side raises
front raises
OH press (with the weighs)
dips
pullups - try rope pulls or a string towel wrapped over a beam or tree branch and do pulls etc. with it - hard enough at bodyweight for most people
'punchouts' with or without the handweights
shadow boxing/ footwork drills
skipping
and so, so much more
Could keep you varied and occupied for ages!
Only got light DBs? http://www.youtube.com/watch?v=L9CLvbh8sus (read the description)
Vladimir said:
Anon - there's some good stuff in there; and a few things I need to google!
Have a look at the way Olympic wrestlers train, minus their weight lifting of course. Have a reputation as the hardest trainers/fittest athletes in combat sports - though obviously it's a wide generalisation.AnonSpoilSport said:
Have a look at the way Olympic wrestlers train, minus their weight lifting of course. Have a reputation as the hardest trainers/fittest athletes in combat sports - though obviously it's a wide generalisation.
Will do. I've generally used approximate boxing training (I used to instruct kickboxing) but always looking for new ideas. Cheers!Vladimir said:
pilchardthecat said:
Get some of these, and never look back 
]How/where did you mount them? I managed to hang my heavy bag off a steel girder but there's not much room for rings!
Ive come up with a small workout routine to get me started. Its as follows;
10 press ups
10 calf raises
10 bicep curls
15 sit ups
10 shoulder press
10 squats
10 bent over rows
Planning on doing this as a circuit so a minutes rest between circuits. Also alternating the types of press ups (normal, narrow and wide) on every circuit. I will up the weights and reps as i get fitter. Need to purchase som heavier dumbells me thinks! Will also get hold of a heavy bag and chin bar when the funds allow. Any thoughts on this?
10 press ups
10 calf raises
10 bicep curls
15 sit ups
10 shoulder press
10 squats
10 bent over rows
Planning on doing this as a circuit so a minutes rest between circuits. Also alternating the types of press ups (normal, narrow and wide) on every circuit. I will up the weights and reps as i get fitter. Need to purchase som heavier dumbells me thinks! Will also get hold of a heavy bag and chin bar when the funds allow. Any thoughts on this?
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