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Bodyweight exercises needed

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  • 18-10-2012 10:43am
    #1
    Showman619
    Registered Users Posts: 24 ✭


    Hey guys,

    I am looking for the following body weight only exercises for an exercise plan. Im really looking to increase the amount of different exercises I can use so any help would be great.

    Legs - Body Squats or Lunges
    Chest - Press Up (increase difficulty by raising legs above shoulders)
    Arms or shoulders - Bench Dips
    Back - plank/chin up? i really more here

    Cheers!


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    #2
    rubadub
    Registered Users Posts: 32,382 ✭✭✭✭rubadub


    I would highly recommend getting some gymnastic rings. Lots of threads about them in the fitness forum.

    https://www.youtube.com/watch?v=YjyRdlhc2bo


    Handstand work too, loads of variations of pushups, pull/chipups & dips.

    You can keep progressing with harder variations. Or you can add weights in the form of a vest, backpack or dip belt.

    But you can have incredibly hard exercises people don't even think of, like this!
    https://www.youtube.com/watch?v=tPHy732TwEY


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    #3
    brownej
    Registered Users Posts: 886 ✭✭✭brownej


    There's loads you can do for bodyweight training.

    Pull-ups, chinups
    Bodyweight squats, pistol squats,
    Forward lunges, reverse lunges
    Dips, using a bench or two parallel bars (arms of a chair)

    All of the above can be done holding on to a dumbell or something heavy.

    Pushups-
    there are a million different varieties.
    Change hand position to target different muscles.
    Try plyo pushups (where you clap, or touch your chest or your hips etc)
    Planche push-ups (these are really really really difficult)

    For pushups don't limit yourself to keeping your hands shoulder width apart and raising your legs. Experiment with different positions and have a bit of fun with it.

    Don't forget stuff like
    Burpees - Loads of variations
    Box jumps
    squat jumps
    split jumps

    Combine all of the above into a routine maybe with some running/sprinting and you have a great workout.


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    #4
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod


    Also.....Supine rows. Split squats.


    TRX stuff?

    https://www.youtube.com/watch?v=LtKSYFlpoTM



    Picked up a bag of sand and a back pack last month for less than €8. Might do some hill sprints later with them.


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    #5
    gordonfolka
    Banned (with Prison Access) Posts: 3 ✭gordonfolka


    Everybody is so different it is difficult to say what would work best for you. I like what rubadub has to offer. Look at several videos to get an idea what others do, then go to the gym and try them. You might find different machines that suit you better. Also, there are others at the gym who would be willing to show you different exercises. Try! Find what you like and what works for you.


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