Body Weight Strength Training

BunkyBumBum

I need some ideas for body weight strength training. It seems somewhat silly, but I feel like whenever I try "freeforming it" I end up just making junk up. Sure, push ups and sit ups and squats and lunges are obvious but I need some more ideas.

In particular, I need to work my back and shoulder muscles. I have a really difficult time doing even modified push ups, I have pretty much zero upper body strength and I need to fix that.

I've been doing the weight machines at the gym, 3 sets of 15 reps on weights high enough that by the last rep I can barely finish, but I'm not seeing results so I need to switch it up.

I wish there was a web site where I could just click the area of my body that I need to strengthen and it would give me a list of exercises to accomplish that, but so far I haven't found anything. I have the Fitness Buddy App on my phone and that's okay, but not phenomenal.

Does anyone have a recommendation for a total body body weight strength routine? How about specific exercises for back/shoulder strength?

JenMc14

Check out nerdfitness.com. I've also read a lot of posts of people recommending a book called "You Are Your Own Gym", so you might see if your library has that. Bodybuilding.com has a feature where you can find exercises by muscle group. I know SparkPeople.com has a feature (or they used to) to give you a workout based on your equipment (or lack thereof) and fitness level.

As for push-ups, try starting with wall push-ups and progressing to full push-ups. Planks and variants are all really great for arms, shoulders and core, too. You can do dips on a chair or bench.

BigDaddyRonnie

Another term you can do research on is "manual resistance."

rybo

Another nerdfitness & you are your own gym suggestions