0

votes

Body weight Fitness Routine

Answered on August 19, 2014
Created February 16, 2013 at 3:15 PM

I have been working out with my body weight for a while now, but have not had any organized structure. I have concluded that I need to cut back on my training , and get a little structure to allow for better recovery and better gains. How does this look for a weekly body weight training program? I do a lot of walking with my dog every day too. Anything I should include on off days? Any advice and suggestions are more than welcome thanks!

Monday- Pullups, BW Squats (progressing to 1 leg squats)

Tuesday- Handstand Pushups, Burpees (10-20 minutes)

Wednesday- Off

Thursday- Off

Friday- Pullups, BW Squats (progressing to 1 leg squats)

Saturday-Handstand pushups, Burpees (10-20 minutes)

Sunday- Off

9a86fa04b1a69b788e379093c7b83ef5

(402)

on February 17, 2013
at 04:24 PM

great advice, thanks!

9a86fa04b1a69b788e379093c7b83ef5

(402)

on February 16, 2013
at 11:02 PM

thanks man I like that idea. nothing like rock solid core strength!

  • 9a86fa04b1a69b788e379093c7b83ef5

    asked by

    (402)
  • Views
    1.6K
  • Last Activity
    1278D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

6 Answers

1
9a5e2da94ad63ea3186dfa494e16a8d1

on February 17, 2013
at 04:10 PM

I don't see any reason not to mix in a wide variety of exercises. I would go for high intensity for 20-30 minutes, 3-5 times per week. In my opinion you don't necessarily need to cut back from what you're doing which sounds like 4x per week.

Depending on your level of fitness, it is hard to do a lot of some exercises like pull-ups or hand-stand push-ups, but you can do a lot of others like body weight squats. Working up to the point where you can do 10 pull-ups or 50 hand-stand push-ups can take a while and is a great goal.

There are a lot of options besides what you mentioned, many of which you don't need any equipment for.

You said body weight, but there are a lot, lot more options if you have just one kettlebell. Besides the various kinds of swings you can incorporate a kettlebell into things like squats, push-ups, get-ups, etc.

pull-ups
chin-ups
toes to bar
knees to elbows
hanging L-seat (start with 15 seconds, try to get up to a minute)
squats
one-legged squats
deck squats
push-ups
diamond push-ups (put hands in the shape of a diamond and legs wide)
push-ups with your hands on a ball
burpees
hand stand push-ups
plank (regular, on the side, raise opposing arm and leg)
rope or cargo net climb

9a86fa04b1a69b788e379093c7b83ef5

(402)

on February 17, 2013
at 04:24 PM

great advice, thanks!

1
96d492bc621cf194ec53acd8084dadb0

on February 16, 2013
at 03:41 PM

Planks! On your off days take 5-10 minutes to do a series of planks: front, each side, and reverse. Just to remind your core that you're still thinking about it.

9a86fa04b1a69b788e379093c7b83ef5

(402)

on February 16, 2013
at 11:02 PM

thanks man I like that idea. nothing like rock solid core strength!

0
7eecdd43c11e2af1a9e4ca0f63d44749

on February 17, 2013
at 09:10 AM

I've been using the book of this: http://www.marklauren.com/ Its based on scientific research gained from years as a fitness instructor for US special forces so the guy seems to really know his stuff.

So far I think its great. He gives you a programme from beginner to advance with a huge list of exercises for you to create your own routines with tips to vary the exercises to suit your level.

Generally you're doing 4 or 5 workouts a week for around 20-30 minutes. Each workout for the week involves a different action: push, pull, legs, core. there seem to be 4 exercises for each workout.

Because he has structured it this way you can allow certain areas to rest while working others.

I think its great.

0
C4ed6ba382aed2eefc18e7877999a5de

(1579)

on February 17, 2013
at 04:06 AM

Another great resource is bodeefit.com. You can get daily emails sent to you with bodyweight workouts, for free! I find these a great supplement to an active lifestyle involving a lot of walking and moving around in general (I'm a student so I tend to walk around with a backpack on all day).

0
A3a4696c919e916ec971691559e9c942

(2043)

on February 16, 2013
at 05:53 PM

Great body weight workout site

ashotofadrenaline.net

0
Eed7dabde3d61910685845e04605267f

on February 16, 2013
at 03:31 PM

There are others here who know more than me but the occasional hiit session wouldn't go astray in the routine, if you're able... Depends on your goals though, but if they involve getting stronger and more powerful, that would help. Plyometrics occasionally would as well (think squat, lunge jumps, bounding etc.

Anyway, check out this site http://www.beastskills.com/tutorials/ It has some good stuff, I used to do a lot of things on there. Planche progressions and HSPUs are ripper exercises and can be done anywhere - I used to have some fun with these...

As a disclosure, I don't really do all that much of these sort of exercises now. I am tall and thin and this can correlate with having a narrow thoracic outlet (between collarbone and first rib in shoulder/neck area, where subclavian and other veins go through ). If you're of a similar build then repeated hspus could contribute to vascular injury being incurred (eg a DVT). Probably won't happen to you, but it is a possibility (it happened to me). I advise you you to be very careful with form too, especially when it comes to HSPUs- without paying attention it can be easy to screw the shoulders...

Great exercises though and most people could really get strong and powerful with them...

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!