Body Weight Exercises

vkdarling
vkdarling Posts: 161 Member
in Fitness and Exercise
I want to find a body weight exericse routine that I can do at home to start to build muscle. Going to the gym isn't an option at this time and I don't have fancy equitment.

I'm finding hundreds of body weight exercises, but I don't know which ones to put together I guess? Anyone know where I could get help with this - an app or website or something?
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Replies

  • pinkaeryse
    pinkaeryse Posts: 25 Member
    http://www.niashanks.com/minimum-training-maximum-results-sample-workout/

    just something ive been fooling around with. :)
  • steveyinasia
    steveyinasia Posts: 121 Member
    I want to find a body weight exericse routine that I can do at home to start to build muscle. Going to the gym isn't an option at this time and I don't have fancy equitment.

    I'm finding hundreds of body weight exercises, but I don't know which ones to put together I guess? Anyone know where I could get help with this - an app or website or something?

    Nothing wrong with:
    Push ups, wide grip and close grip will target different muscles
    Coffe table dips(look for bench dips) to hit the Triceps, again change the width of the grip
    Get some resistance bands and they can be your home gym. I travel a lot and started taking them with me
  • vkdarling
    vkdarling Posts: 161 Member
    http://www.niashanks.com/minimum-training-maximum-results-sample-workout/

    just something ive been fooling around with. :)

    It looks like this requires weights / bar bells / a gym... Not all the exercises but I dont want to skip the ones I can't do, do I?
  • kittenful
    kittenful Posts: 318 Member
    www.neilarey.com

    My absolute favorite free site with plenty of different body weight routines.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    google convict conditioning or you are your own gym.

    Look on fitnessblender.com and search for workouts without equipment
  • vkdarling
    vkdarling Posts: 161 Member
    www.neilarey.com

    My absolute favorite free site with plenty of different body weight routines.

    okay this site I love! Thank you! I printed one of the workouts to do in my office on break haha..
  • jessilee119
    jessilee119 Posts: 444 Member
    bump
  • icrushit
    icrushit Posts: 773 Member
    There's some good threads, as well as some good groups here on just this, have a look and read, and you should find some great stuff :)
  • vkdarling
    vkdarling Posts: 161 Member
    ohhh i didn't think about looking for groups about this :) haha... I'll check that out.
  • AimeeStokes1
    AimeeStokes1 Posts: 5
    Bump
  • jimmmer
    jimmmer Posts: 3,515 Member
    google convict conditioning or you are your own gym.

    Look on fitnessblender.com and search for workouts without equipment

    This^

    Also rosstraining is a resource. I think his book is called Never Gymless?

    You should check out Waldo's site too. This article is a good place to start:

    http://strengthunbound.com/bodyweight-strength-training-beginners-guide/
  • jesiann2014
    jesiann2014 Posts: 521 Member
    You Are Your Own Gym by Mark Lauren. Amazon has the book and there's an ios app that I use regularly.
  • DenDweller
    DenDweller Posts: 1,438 Member
    You can and, as a beginner, probably should follow specific routine designed by a third-party, but you might want educate yourself on the basic muscle groups and what types of exercises activate them. You can then understand: what you're working, what is working for you and why and eventually begin to craft your own routines.

    There are many theories and practices as to when and how often you should do the exercise depending on your goals. (e.g. muscle group concentrations vs. all-body workout, compound exercises vs. isolation, etc.)

    Here's a table of major muscle groups to start you on your road:
    http://wserver.flc.losrios.edu/~willson/fitnessHandouts/muscleGroups.html

    Good luck :)
  • itsjustmish
    itsjustmish Posts: 107 Member
    I can second the recommendation for You Are Your Own Gym. I have the book but mostly use the app, and have had excellent results with it! :)
  • jemhh
    jemhh Posts: 14,261 Member
    I started out with the Nerd Fitness beginner bodyweight routine: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    Then switched to Start Bodyweight's basic routine after a couple of months: http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html
  • sistrsprkl
    sistrsprkl Posts: 1,010 Member
    If you have an Xbox One, there are some great resistance workouts on there. The Mossa ones require little to no equipment.
  • ValGogo
    ValGogo Posts: 2,168 Member
    fitnessblender. they have lots of bodyweight stuff. there is also a free book you can get on your smartphone kindle and it's a bodyweight exercise book.
  • sticky130
    sticky130 Posts: 101 Member
    You Are Your Own Gym by Mark Lauren. Amazon has the book and there's an ios app that I use regularly.

    yep recommend the app.

    I use this when I travel as I don't want to cart weights with me :wink:
  • ascrit
    ascrit Posts: 770 Member
    Here is a routine that I do at home from time to time:

    10 push-ups
    10 sit-ups
    10 air squats (sometimes I do dips off the coffee table instead of dips)
    That constitutes one round. Do that for 10 rounds and time yourself.

    No equipment necessary and very low impact.
  • Sugarbeat
    Sugarbeat Posts: 824 Member
    I started out with the Nerd Fitness beginner bodyweight routine: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    Then switched to Start Bodyweight's basic routine after a couple of months: http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html

    I second the nerd fitness one. Except the lunges, I have trouble with those. You might do well with them, though.
  • jemhh
    jemhh Posts: 14,261 Member
    Lunges were the devil to me when I first started. Every time I started them I would think about how much I hated them and I ended up channeling that in order to make it through them. Then one day I realized that they had gotten so much easier and I actually enjoyed them.
  • likitisplit
    likitisplit Posts: 9,420 Member
    I been doing the Convict Conditioning program for the last 5 months. It's $8 for a kindle version of the book. I've been having good results.

    However, I just started the startbodyweight.com shoulder progression because the Convict Conditioning program holds off on this area for awhile and I still need to develop it. So, take that's for what it's worth.

    Also, I had to do 100 lunges in a week for a fitness competition and I ended up liking them at the end of the week. They feel more martial art/dance-like now that a suckity suck exercise.
  • vkdarling
    vkdarling Posts: 161 Member
    Here is a routine that I do at home from time to time:

    10 push-ups
    10 sit-ups
    10 air squats (sometimes I do dips off the coffee table instead of dips)
    That constitutes one round. Do that for 10 rounds and time yourself.

    No equipment necessary and very low impact.

    yeah i couldn't do 10 rounds of this... maybe 3 ... but I could work on that :)
  • vkdarling
    vkdarling Posts: 161 Member
    Graet advise thank you guys so much!
  • likitisplit
    likitisplit Posts: 9,420 Member
    google convict conditioning or you are your own gym.

    Look on fitnessblender.com and search for workouts without equipment

    This^

    Also rosstraining is a resource. I think his book is called Never Gymless?

    You should check out Waldo's site too. This article is a good place to start:

    http://strengthunbound.com/bodyweight-strength-training-beginners-guide/

    I have Never Gymless. It's an excellent resource but as a newbie, I needed a more targeted routine. The six exercises of CC really help me stay on track in terms of know what I'm doing and why.
  • Sugarbeat
    Sugarbeat Posts: 824 Member
    Lunges were the devil to me when I first started. Every time I started them I would think about how much I hated them and I ended up channeling that in order to make it through them. Then one day I realized that they had gotten so much easier and I actually enjoyed them.

    The problem I have with lunges is that they pull the muscles in my feet which aggravates my heel spurs. Not fun. I've modified them a bit with a step stool. It doesn't have quite the same effect but I figure its better than nothing.
  • jimmmer
    jimmmer Posts: 3,515 Member
    google convict conditioning or you are your own gym.

    Look on fitnessblender.com and search for workouts without equipment

    This^

    Also rosstraining is a resource. I think his book is called Never Gymless?

    You should check out Waldo's site too. This article is a good place to start:

    http://strengthunbound.com/bodyweight-strength-training-beginners-guide/

    I have Never Gymless. It's an excellent resource but as a newbie, I needed a more targeted routine. The six exercises of CC really help me stay on track in terms of know what I'm doing and why.

    I agree that it's not great for a beginner to pick up and start doing a programme.

    It is however full of great info and is something I've been meaning to re-read for a while!
  • likitisplit
    likitisplit Posts: 9,420 Member
    Lunges were the devil to me when I first started. Every time I started them I would think about how much I hated them and I ended up channeling that in order to make it through them. Then one day I realized that they had gotten so much easier and I actually enjoyed them.

    The problem I have with lunges is that they pull the muscles in my feet which aggravates my heel spurs. Not fun. I've modified them a bit with a step stool. It doesn't have quite the same effect but I figure its better than nothing.

    You need to stretch your hamstrings.
  • likitisplit
    likitisplit Posts: 9,420 Member
    google convict conditioning or you are your own gym.

    Look on fitnessblender.com and search for workouts without equipment

    This^

    Also rosstraining is a resource. I think his book is called Never Gymless?

    You should check out Waldo's site too. This article is a good place to start:

    http://strengthunbound.com/bodyweight-strength-training-beginners-guide/

    I have Never Gymless. It's an excellent resource but as a newbie, I needed a more targeted routine. The six exercises of CC really help me stay on track in terms of know what I'm doing and why.

    I agree that it's not great for a beginner to pick up and start doing a programme.

    It is however full of great info and is something I've been meaning to re-read for a while!

    Totally agree with that! Once I master the basics, it'll be priceless.
  • yenifont
    yenifont Posts: 3 Member
    Im copying you.. Im gonna start doing that !!

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