Body weight exercises: where to start

stablesong

Hey guys! I'd like to do more strength training with my own body weight because the weight room at the gym is usually crowded, or the machines are too tall for me, as in I'm too short to really use them properly. Maybe I need a booster seat, haha.

Anyway, I was wondering where I should start, as far as reps go. I'm 4'9 and somewhere around 91 lbs right now, and I'm looking to build more muscle and tone up. I have a very small frame and little to no upper body strength. I have some muscle in my legs but that's about it. Which exercises should I do, and how many reps should I do? Any advice would be really appreciated.

lizard053

YOGA! Perfect for what you want to do! I particularly love Shiva Rea and Rodney Yee. I do the videos at home, all you need is enough room for you to move in. If you can do a "snow angel" in the space, it's plenty!

ncw89

Not sure if this is what you're looking for but I found an online program called hundredpushups.com

It's a 6 week program which in theory takes you from whatever you can manage at the start up to 100 (or more?!) push ups. I'm thinking of giving it a go soon Obviously press ups are a great way of using your own body weight to get stronger so it looks like a good way to go for me

LastSixtySix

Planks, push-ups, and crunches.

stablesong

Thanks everyone. I just found an old beginner's level pilates video so I might try that out. When I'm doing push ups, etc, should I just do as many as I can manage?

lizard053

Not sure if this is what you're looking for but I found an online program called hundredpushups.com

It's a 6 week program which in theory takes you from whatever you can manage at the start up to 100 (or more?!) push ups. I'm thinking of giving it a go soon Obviously press ups are a great way of using your own body weight to get stronger so it looks like a good way to go for me

This plan works! One of my boyfriend's coworkers is doing this. It really does work.

Crystal_Pistol

www.exrx.net is a site full of info but you'll have to dig a bit.

Squats, lunges, pushups, crunches, etc.

Reps, I don't know.

Good luck!

JNick77

Hey guys! I'd like to do more strength training with my own body weight because the weight room at the gym is usually crowded, or the machines are too tall for me, as in I'm too short to really use them properly. Maybe I need a booster seat, haha.

Anyway, I was wondering where I should start, as far as reps go. I'm 4'9 and somewhere around 91 lbs right now, and I'm looking to build more muscle and tone up. I have a very small frame and little to no upper body strength. I have some muscle in my legs but that's about it. Which exercises should I do, and how many reps should I do? Any advice would be really appreciated.

Upper Body: Dips (parallel bar) Chin-Ups (diferent variations). Push-ups are all good and fine but a real test of upper body strength as it pertains to bodyweight is Dips and Chin-up's. I can easily crank out 75 good consecutive push-ups (possibly more, don't test it anymore) but I can only nail 20 Dips, defnite strength difference.

Core: Hand walkouts, planks, hanging leg raises

Legs: Pistols, one legged romanian deadlifts, one can argue that running uphill or using a moutain climber is good for leg strength too.

For all of them, first findout how many you can do.

taxidermist15

http://www.bodybuilding.com/fun/top-5-home-workouts-from-forum.html

5 workouts, all reps, sets, and decriptions included

ncw89

Not sure if this is what you're looking for but I found an online program called hundredpushups.com

It's a 6 week program which in theory takes you from whatever you can manage at the start up to 100 (or more?!) push ups. I'm thinking of giving it a go soon Obviously press ups are a great way of using your own body weight to get stronger so it looks like a good way to go for me

This plan works! One of my boyfriend's coworkers is doing this. It really does work.

Awesome, that's good to hear!! I'm planning on starting the 30DS on Monday so I'll maybe plan to start the hundredpushups program once I've finished that

Jenlwb

try these:

http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

http://nerdfitness.com/blog/2009/12/17/advanced-body-weight-workout-warning-this-will-kick-your-*kitten*/

Enjoy!

bigalfantasy2004

bump