Strength exercises using bodyweight.

Inglebert

What do I need to do? I'm not doing any at the moment, and I'm about 30kg overweight. (I am giving 30 day shred a go so some of these are covered in that). Sorry, am sure this is asked all the time, but feeling grimly determined to make this happen this time and want to work out how to do it.

Which exercises (to cover main muscle groups)? This is my big question. See below.
How often? 3 times a week? Is there benefit in doing more?
How many reps? 10 - 12 I'm thinking.
How many sets? 3 I'm thinking.

I have a physio ball. Can remember some exercises from a PT I used a couple of years ago, but just need to figure out a "routine" to do.



Include:
PT had me doing "dips" don't know proper name, with shoulders on physio ball, making a bridge shape, knees at 90degs. Then lowering stomach and raising back up (with a weight on my stomach).

Side raises, with feet against wall and leaning over physio ball, adding in a twist at top as I got better at them.

Lunges, forward, with hand weights.

Squats.

Plank.

Pressups - can I do these for triceps if I keep elbows in?


Can't do triceps dips as history of dislocating shoulder, had surgery, but dips can still sublux it.

Grandysl

2 Great bodyweight exercises:

1. Eight count Body builder. (starting position is standing up)
Count 1 Squat
Count 2 Thrust feet out to a push up position
Count 3 lower body
Count 4 Push back up
Count 5 Lower Body
Count 6 Push back up
Count 7 Pull feet forward to Squat position again
Count 8 Stand up
This is oftern done as a group in unison, so the moves are rythmic. Think of count each step number a loud as you do it.

2, Burpee (starting position standing)
Almost same moves as above except there is only 1 push up in the middle and then when coming back to starting position, instead of just standing up it is a jump up.


Hope this helps.

Ripken818836701

Weighted exercises will get you better results than just using your body weight etc.( not saying you cant include things like pushups and dips etc. aswell) Go to walmart or log on to craigslist and get some sets of dumbells ( 5lb, 10,,15, 20 lbs to start) an exercise ball and if possible an exercise bench that you can use as a flat or an incline bench. ( not the type of bench that you use the bar with) WIth this inexpensive equipment you can do everything you need to get a great work out. Start out doing 9 sets for back, shoulders, chest, legs, and 6 sets for bi's and tri's. Work each body part once per week in a 4 day split and try to do 8 reps per set, if you can do 10 reps increase the weight for the next set, if you do 7 reps or less decrease the weight for the next set. If this sounds like something that interest's you and need help choosing exercises for each group just let me know. Good Luck.
Here is a good split to start. Mix cardio and ab's in when you like.
Mon: Legs
Tues: Back & Bi's
Thur: Chest & Tri's
Sat: Shoulders

engineman312

beginner body weight routine

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

Peta22

... I'm interested in the replies to this thread

jj3120

Bump for ideas

Inglebert

Thanks folks, great ideas there.

Pike717 - definitely interested in your suggestions - I'm a swimmer and rower at heart so I like to be told what to do and then I do it.... Already have free weights and bars, 2kg hand dumbells, and physio ball. No bench but will see if I can come up with one, or equivalent. Have to be wary of pec-dec type movements with weights because of my shoulder history - both are quite loose/hypermobile, even the one that's been tightened - but have done flies (is that what they're called?) ok before. The things on the ball I did before, are they all for abs? The bridge thing and side raises? Are they sufficient to do for abs or do I need to do crunches too (I'd do those the way my pilates teacher did them).

engineman - will have a look at that site shortly thanks.

Ripken818836701

Thanks folks, great ideas there.

Pike717 - definitely interested in your suggestions - I'm a swimmer and rower at heart so I like to be told what to do and then I do it.... Already have free weights and bars, 2kg hand dumbells, and physio ball. No bench but will see if I can come up with one, or equivalent. Have to be wary of pec-dec type movements with weights because of my shoulder history - both are quite loose/hypermobile, even the one that's been tightened - but have done flies (is that what they're called?) ok before. The things on the ball I did before, are they all for abs? The bridge thing and side raises? Are they sufficient to do for abs or do I need to do crunches too (I'd do those the way my pilates teacher did them).

engineman - will have a look at that site shortly thanks.

Swimming and rowing are great exercises to mix in with a weight training program. You dont need a bench but it would increase the amount of exercises you can do and we might have to play around with a few to find which exercises are best for you since you have some shoulder issues. Yes they are called fly's and the exercise ball is used for ab's as well as other exercises. The best way to work your abs is to do weighted crunches while using the ball, take a 10-20-25lb, plate and hold it behind your head, at the top of your rep hold for 3-5 seconds and then finish the rep. But you will also be strenghting your core by doing other exercises. I'm 42 just you and to me weight training is like finding the fountain of youth.