Author Topic: Advice re: body weight work outs  (Read 3787 times)

Offline mjcw2011

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Advice re: body weight work outs
« on: June 19, 2011, 04:05:53 PM »
So the situation is this: I recently was involved in a car crash. I now have no car. This is an issue because my gym is about an hours walk from me, and is not serviced by any form of convenient public transport. I don't have a bike (yet) so in the mean time, when I can't be bothered running/walking for an hour, working out for an hour, and then running/walking for another hour home (like today, when it is pouring with rain) I need to know the most effective body weight work outs I can do. My current body weight work out looks like this:

Indoor bodyweight workout warm up:
Quick 3-minute jog Arm circles 30 seconds each way (forward and back) while hopping back and forth on toes. 20 Bodyweight squats 20 toe raises 20 jumping jacks 20 pushups

Stretches:
Chest- arm against wall Lunge side Lunge front Low squat
Forward calf and hip flexor Bent over lower back and hamstring Cross body back and shoulder

Workout exercises and sequence:
Push ups continuous for one minute, hold the top position if you cannot continue.
Sit-ups continuous for one minute, hold the top position if you cannot continue.
Pushups 20 repetitions (reps) Sit-ups 20 reps Pushups 15 reps Sit-ups 15 reps
Pushups 12 reps Sit-ups 12 reps
Body weight squats 1 min
Bodyweight V-ups 30 seconds (sec) This is a sit up where both the lower and upper body come off the ground to meet at a point above your stomach.
Alternate forward lunges 1 minute (min)
Bodyweight V-ups 30 sec Burpee's 30 seconds
From the standing position, squat down and shoot your legs back so that you are now in the push up position. From there pull your legs back in stand up and jump with your arms overhead. Side to side lunge
-Break for one minute-
Skip rope for one minute Bodyweight squats 1 minute Bodyweight V-ups 30 sec Low position squat holds (5 second bottom holds) 1 minute
Mountain climbers 30 sec While in the push up position pull your legs in one at a time so that you are essentially running in the horizontal position if you go fast enough.
Bodyweight V-ups 30 sec
Side to side lunge 30 sec
-Break for one minute-
Skip for one minute
Pushups 25
Arm circles 30 sec forward than back Keep thumbs pointing down.
Pushups 15 Arm circles 30 sec forward than back Pushups 10
Arm circles 30 seconds forward and back Skip one minute
Bodyweight V-ups 30 sec
Squat thrusts 30 seconds Almost like the mountain climber but while in the push up position both legs are pulled in and shot back at the same time.
Jumping jacks 1 min
Bodyweight V-ups 30 sec
Knees high jog 30 seconds Butt kicks jog 30 seconds Running on the spot while kicking your own butt!
Side crunches 30 per side
-Rest 30 seconds-

-Finishing ab routine- Hip rolls x20 Raising the hips and tailbone off the ground, a reverse crunch. Crunches x20 Static hold bridges for 1 minute. Basically a pushup position but your bodyweight will be resting on your forearms instead of your hands, just hold it!


I feel like this just fatigues me more than anything. Any advice or links would be appreciated.

Offline arthurb999

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Re: Advice re: body weight work outs
« Reply #1 on: June 21, 2011, 06:41:40 AM »
simplefit.org + hill sprints

For home equipment... in order of importance...

pullup bar
sandbag
gymnastics rings (can make your own)