Body weight workout

cnbbnc
cnbbnc Posts: 1,267 Member
in Fitness and Exercise
I'm doing ICF now and love it, but come summer I'm only going to be able to get to the gym every other week. I'll have to resort to at home body weight stuff and want to start making my plan of attack now.

If you had to choose about five body weight exercises that would hit everything, what would they be? Squats/lunges and push-ups are already a given.

Replies

  • Maggieba
    Maggieba Posts: 47 Member
    Have you looked at You Are Your Own Gym? All bodyweight exercises and routines. I recently started (after doing SL 5x5) and its definitely challenging with 10 week programs for 4 different levels. I bought the book but the app is great (only $2.99) and includes all the workouts plus an option to create your own workout based on your time available and muscle groups you want to focus on. The app is definitely worth the price.
  • lemmie177
    lemmie177 Posts: 479 Member
    edited January 2016
    I've read Convict Conditioning and You Are Your Own Gym (both great books), but prefer Convict Conditioning a bit more. The 6 big exercises in it are squats, pushups, pullups, leg raises, bridges, and handstand pushups, with variations for whatever your fitness level as you progress.
  • cnbbnc
    cnbbnc Posts: 1,267 Member
    edited January 2016
    lemmie177 wrote: »
    I've read Convict Conditioning and You Are Your Own Gym (both great books), but prefer Convict Conditioning a bit more. The 6 big exercises in it are squats, pushups, pullups, leg raises, bridges, and handstand pushups, with variations for whatever your fitness level as you progress.

    I looked at convict conditioning online, but jeez....I'll never do a handstand anything! LMAO! I have seen you are your own gym too. I guess I just wanted to narrow down a few good compound moves to focus on that would mimic what I'm doing now. Thanks!

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    cnbbnc wrote: »
    If you had to choose about five body weight exercises that would hit everything, what would they be?

    It depends on the specific goal. Why do you lift?

  • jeepinshawn
    jeepinshawn Posts: 642 Member
    I would recommend; quad presses, squats, sit throughs, and base changes
  • lemmie177
    lemmie177 Posts: 479 Member
    cnbbnc wrote: »
    lemmie177 wrote: »
    I've read Convict Conditioning and You Are Your Own Gym (both great books), but prefer Convict Conditioning a bit more. The 6 big exercises in it are squats, pushups, pullups, leg raises, bridges, and handstand pushups, with variations for whatever your fitness level as you progress.

    I looked at convict conditioning online, but jeez....I'll never do a handstand anything! LMAO! I have seen you are your own gym too. I guess I just wanted to narrow down a few good compound moves to focus on that would mimic what I'm doing now. Thanks!

    I'm with you on the handstand thing! It's prob my worst one. I'm still practicing crow stands to build my hand balancing skills. tbh, my overhead press is not even close to my bodyweight, so I don't have much hope for a handstand pushup. going to keep at it though, so maybe one day... (in the book, the final step is actually 1-armed :s )! I believe the basic idea is to incorporate a pressing movement for the shoulders (like OHP). You could always do inverted shoulder presses instead (legs on the ground or a bench).

    Is there anything you're doing now that wouldn't be covered by the 6 exercises?
  • kshama2001
    kshama2001 Posts: 28,052 Member
    cnbbnc wrote: »
    I'm doing ICF now and love it, but come summer I'm only going to be able to get to the gym every other week. I'll have to resort to at home body weight stuff and want to start making my plan of attack now.

    If you had to choose about five body weight exercises that would hit everything, what would they be? Squats/lunges and push-ups are already a given.

    Ashtanga / Power-type yoga styles hit everything. These are not for the yoga novice, however.

    When I was at my fittest I did headstands, but I have since read "The Science of Yoga" and don't intent to go back to them when I am back to that fitness level.
  • ForecasterJason
    ForecasterJason Posts: 2,577 Member
    I'd say pushups, pullups/chinups (though obviously this is assuming one can do them), squats, lunges, and hip bridges. If body weight squats are very easy, I tend to think sprinting could basically be substituted.
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    Here is my favourite, simple and effective and able to grow.

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

    Cheers, h.

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