Bodyweight Exercises.

An undersetimated tset of tools in training as a boxer.
Bodyweight increase the body's overall strength as opposed to the isolated concentration that weigjht training offers.


Push Ups
Fior the shoulders, Chest, and the arms, these are a highly adaptable excercise which when performed can provide excellent results.

Pull Ups
Pull ups are a demanding excercise that I feel are excellent when developing the arams, back and oblique area muscles. The "drag" feeling creates a tough, but rewarding process.

Planks
These stationary bodyweight excercise are an excellent method of improiving core and abdominal strength. There is no manual required, for difficulty just add time!

Situps/Crunches
Essential in any boxers routine, these should be employed in my opinion not only to strengthen the abs in expectation of punishemnt, but also as to develop the core and condition essential pivoting muscles.



There's a start guys, what more do you guys like?

Chest Dips And Tricep Dips Broooooooooooooooootheeeeeeeeeeer

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Originally Posted by Outlaw Immortal

Chest Dips And Tricep Dips Broooooooooooooooootheeeeeeeeeeer

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I've never done Chest Dips.

you disgust me..i used to look up to you LOL, jks man,

bro chest dips will piss on push ups, honestly, try it, grab 2 chairs and make them come at a point, but weights on both chairs to hold them down, then place an arm on each chair and tilt your torso forward while your legs folded behind you raise up, trust me it will fuck up your chest

Quote:

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Originally Posted by Outlaw Immortal

you disgust me..i used to look up to you LOL, jks man,

bro chest dips will piss on push ups, honestly, try it, grab 2 chairs and make them come at a point, but weights on both chairs to hold them down, then place an arm on each chair and tilt your torso forward while your legs folded behind you raise up, trust me it will fuck up your chest

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Oh right! Yeah I've done those, but without a name.

Another excercise that can actually help is the reverse. One chair, put the heels on the floor andoutstretch the legs.

A hand on either side of the chair and hold yourself horizontal. Bend the arms at the elbows to traget the smaller muscles between bicep and tricep, very good when done in volume.

Variations for your pleasure (aka pain)

Suspension bridge- Like the plank, but instead of resting arms on elbows, extend the arms so that they are extended like in a rollout for an ab wheel. Works the shoulders and cains your core.

Divebomb pushups- start in an upside down "V" shape, go down into a pushup position and pushup with your head raised into so you body becomes a sort of "L" shape. (should be a smooth 3 step motion)

Diamond Pushups- Simply place your thumbs and index fingers to make a diamond shape, place this on the ground where your middle of your chest is and pushup... enjoy the pain.

Finger Pushups- Should be part of every boxers routine, strengthens hands. Simply get into pushup position except on fingertips and do as normal.

Clap Pushups- For building explosive power, not a pushup but explode-up... normal pushup but launch off the floor and do a clap before landing.

Handstand Pushups- Do these and see your power explode... Do a handstand against a wall, lower yourself till your head is about to touch the ground and then extend. Be careful though as this is difficult!

Leg Raisers- For working those pesky lower abs, lay on your back, feet straight in the air. Let your legs drop while still straight, stop them before they hit the floor and raise them to starting position.

Russian Twists- Great for obliques and torque power, (good for using a med ball or weights. Get in half crunch hands out and swing them from side to side, to increase difficulty just add weight.

V-Ups- Works upper and lower abs, lay straight out bring legs up (straight) and arms straight until you make a V shape and then touch your toes. Great exercise.

Squats- See how many you can do in a row (full ones) the kind of body wieght exercises!

More to come guys to spice up your workout routines!

Leg raises on the same stand thingy aren't bad either and can be done straight up or as obliques.

I like a lot of those already mentioned - I'll have to try a few you've listed here Salty - some are new to me and look sort of painfully fun :)

This is a good thread idea hitmandonny :)

I like it since these things are relatively safe to do and so versatile, many don't require a lot of equipment but still can be so beneficial!

So you have more of these Salty? By all means share - these are awesome :)

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Originally Posted by Sharla

Leg raises on the same stand thingy aren't bad either and can be done straight up or as obliques.

I like a lot of those already mentioned - I'll have to try a few you've listed here Salty - some are new to me and look sort of painfully fun :)

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I do leg raises a lot for my abs, i also do chins ups, pull ups, push ups, squats, diamond push ups, dips, etc.

By the way regarding Chin Ups i noticed a lot of people don't do them with correct technique. Majority of the time i see guys not extending the arms completely there arms are always bent.

Quote:

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Originally Posted by Sharla

This is a good thread idea hitmandonny :)

I like it since these things are relatively safe to do and so versatile, many don't require a lot of equipment but still can be so beneficial!

So you have more of these Salty? By all means share - these are awesome :)

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They also are more practical for boxers who don't attend gyms with weight room regularly:)


Another Bodyweight Excercise I find great are "hyperextensions" of the back

Yeah I have practically unlimited amounts, but right now my brain is dead from doing this assignment so will post tomorrow, I have about 20 pushup variations, and just a crap load of other exercises to get you all ripped so check back tomorrow for more workout ideas.

Quote:

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Originally Posted by hitmandonny

An undersetimated tset of tools in training as a boxer.
Bodyweight increase the body's overall strength as opposed to the isolated concentration that weigjht training offers.


Push Ups
Fior the shoulders, Chest, and the arms, these are a highly adaptable excercise which when performed can provide excellent results.

Pull Ups
Pull ups are a demanding excercise that I feel are excellent when developing the arams, back and oblique area muscles. The "drag" feeling creates a tough, but rewarding process.

Planks
These stationary bodyweight excercise are an excellent method of improiving core and abdominal strength. There is no manual required, for difficulty just add time!

Situps/Crunches
Essential in any boxers routine, these should be employed in my opinion not only to strengthen the abs in expectation of punishemnt, but also as to develop the core and condition essential pivoting muscles.



There's a start guys, what more do you guys like?

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The plank is an excellent excercise for working abs, try lifting one leg off the ground for half the priod of time you are holding it for and then change to the other leg, make sure you keep the legs dead straight when raised. this takes the excercise to a whole new level.

Ok here's my list of good times, will break it into sections for you...

Whole body

Burpees- My favourite body weight exercise around, you should do these in 2 min intervals with the number of them being the number or rounds you fight + 1. Stand there arms by your side, crouch down like doing a bodyweight squat while putting your hands on the ground shoulder width apart and infront of your knees. Kick you legs out, while lowering yourself into the push up position (close to ground aka have to pushup). Do the pushup then return your legs to the crouch position and explode up doing a tuck jump. That my freinds is a burpee and the ulitmate in intesity workouts.

Chair lift- sit on a wide chair, place your hands on the edge of the chair next to your legs. Lift yourself off the chair and stretch your legs out straight and hold.

Superman- Like the one mentioned above, get in plank position, raise one leg off the floor and opposite arm and hold. Intensify this by a stupid level by doing the suspension bridge and doing this. But do not do that unless you have a great core strength already.

Have to go shopping now so next installment will be upper body madness

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Originally Posted by ICB

By the way regarding Chin Ups i noticed a lot of people don't do them with correct technique. Majority of the time i see guys not extending the arms completely there arms are always bent.

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I'm guilty of this one... Only due to my "arm power" to "weight" ratio...

If I straighten my arms out at the bottom, they just lock there and I can't get up for many more chin ups... So I get much more out of the exercise by keeping them bent and working until failure.... As I get more and more tired, i'll shorten the ups and downs just so I can get that bit more out.... But I prefer to do the largest range of motions possible, nice and slowly..

Once I lose some excess weight through, hopefully i'll be able to straighten my arm and get the most out of them..

When i'm waiting in line at grocery stores, or waiting for a script at the drug store, bus stop, wherever, I hook one leg behind the other, and just stand on one foot.. Other people barely notice if you hook the foot just round the back of the ankle of the supporting foot..

You can feel all your tiny intricate supporting muscles and tendons firing one by one to keep you balanced.. Eventually they strengthen up and you can stand pretty much perfectly still on one foot for as long as you like..

The next step is to go up onto the ball of your foot while staying balanced.. Slowly raise up, pause, and then slowly down... Again, when you first do it you'll feel all your supportending tendons pulling one way and then the other to balance you. But eventually they all work together and you can raise up and down, or stay on the ball of your foot for any amount of time you like, without anyone even noticing (i.e. your not wobbling around everywhere like a retard)..

I just mentioned this one as I find myself waiting around, A LOT, and it's boring.. This distracts you a little, and strengthens many of your supporting muscles that contribute to your balance..

Upper Body Exercises (pushup variations and more)

Divebomb pushups- start in an upside down "V" shape, go down into a pushup position and pushup with your head raised into so you body becomes a sort of "L" shape. (should be a smooth 3 step motion)

Diamond Pushups- Simply place your thumbs and index fingers to make a diamond shape, place this on the ground where your middle of your chest is and pushup... enjoy the pain.

Finger Pushups- Should be part of every boxers routine, strengthens hands. Simply get into pushup position except on fingertips and do as normal.

Clap Pushups- For building explosive power, not a pushup but explode-up... normal pushup but launch off the floor and do a clap before landing.

Handstand Pushups- Do these and see your power explode... Do a handstand against a wall, lower yourself till your head is about to touch the ground and then extend. Be careful though as this is difficult! (when you get good start doing it on bricks/books for great range of motion)

Legs raised Pushups- This increases the difficulty of the pushups, so you feet are off the ground on say a chair. Building you up for handstand pushups.

Wide Grip Pushup- Place your hands out wide, thus focussing the exercise on the chest muscles.

Hands Inwards- Standard pushup but your hands face inwards and your elbows pointing outwards, thus making your triceps work for it.

Hand outwards- Like above except fingers point away from your body and elbows are tucked in making your shoulders burn/

T-Pushup- Do a standard pushup but as you come up twist your body, raise one arm and keep the other arm in contact with the ground straight as well thus forming a "T". Switch each arm after each rep, helps develope core as well here.

Ball Pushup- Do pushups on a ball makes you balance as well as work so is pretty good.

One handed ball pushups- These are explosive, like when you jump over the ball, but instead you have one hand on the ball and one hand on the ground. Do a clap pushup (minus the clap) but leap over the ball so the other hand is now on the ball. Switch hand on the ball each time.

One Armed Pushups- Good to increase overall strength, legs wide apart other hand holds the thigh of same side leg and enjoy.

Commando Pullups- Grab chinup bar from side on, left hand in chin up position (fingers facing you) and right hand in pull up position (finger away). Pull yourself up so that bar touches your left shoulder, drop, then pullup to touch your right shoulder and repeat. Switch hand position after each set.

Hanging Towel Pullups- get a towel, place it over the bar (not your mum's/GF's/ wife's best towel mind you or they will kill you) grab hold and pullup. Work's your forearms/hands with the same benefits of a pullup.

Alright my mates have arrived and wondering why I am still on the comp so more to come tommorow guys.

Great - looking forward to it! I have a feeling this thread is going to make the important/useful posts board. :)

.. i've been looking for a thread like this for like the past 2-3 months, although i've been incognito from this forum, but seeing this coming back, it's a sign to stay ;D thanks to everyone who's contributing to this thread.

-Jumping jacks can be a pretty good substitute for running.

-Don't for get burpees

-Also lunges (might be best to have some dumbells in each arm if possible)

what do you think the recommended reps to build fast twitch muscle fibers?

Sorry this has taken so long guys i have been swamped with uni and moving out, etc so will do core and legs when I get some time, but right now back to writing my speech.

squat thrusts, get in a press up postion and like jump your legs forwad so your kness are level with your arms then jump back keep your body straight

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Originally Posted by leggy

squat thrusts, get in a press up postion and like jump your legs forwad so your kness are level with your arms then jump back keep your body straight

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I'm having trouble picturing this - I'm sure you explained it well but for some reason I struggle to visualize these things properly sometimes -

So just to clarify do you take your hands off their starting spot to allow your leg to come up without bending your back. I'm sort of imagining you end up curled up if you don't move your hands making it hard to keep your body straight.

:confused: Would be great of you to clarify this for my muddled little brain!

Thanks :)

Get in the straight armed pushup position with feet together, then "jump" forward with your feet so that your almost in a squatting position (but have legs further back so your not actually squatting with your hands still on the ground. Then extend your legs back out to the pushup position. Sort of like a burpee without the pushup or the jump at the end, just the thrust.

All good thanks Salty :)

Burpees rock they really kick my ass.

I'm surprised noone mentioned calf raises, they are essential.

Split Jumps.

Standing long jumps.

Orbits.

Tuck Jumps.

Hand stands.

Russian Twists.

For those who want unbelievable Abs and Core strength

Abs

V-Ups- Works upper and lower abs, lay straight out bring legs up (straight) and arms straight until you make a V shape and then touch your toes. Great exercise.

Knee Hugs- Start from lying down, arms and legs stretched out; do a situp but bring knees up as well so you end up hugging them

Toe Touch Crunch- Keep legs straight in the air, then with one hand reach and touch the toe of the opposite foot, repeat.

Wheel- Buy an ab wheel for around $10 it will be worth every penny, theres no shame in starting from your knees as this one will give you a killer core

Lower Abs

Leg Raisers- For working those pesky lower abs, lay on your back, feet straight in the air. Let your legs drop while still straight, stop them before they hit the floor and raise them to starting position.

Leg lift- Keep legs straight in the air, and lift your ass off the ground. (can be combined with Leg raisers)

Obliques/Rotational Power

Russian Twists- Great for obliques and torque power, (good for using a med ball or weights. Get in half crunch hands out and swing them from side to side, to increase difficulty just add weight.

Bicycle- start with your hands behind your head, your abs in a half crunch with your legs stretch out but off the ground. Bring one knee up while at the same time bringing the opposite elbow to touch the knee, alternate the legs and elbows. SHould look like your legs are peddling.

Twisters- Get in a half crunch position, hands together in between the nipples and elbows out. Twist until your elbow hits the floor and then do to the otherside. DO this as quick as possible.

Ancle Wiggles- Get into a half crunch, arms by your side. Wiggle your upper body around so you attempt to touch your ancle while keeping your ass in the same position, do for the other side and repeat.

Side Crunch- I'm sure you all know this... Lie on your side and do a crunch instead of on your back.

Lying Hip Swings- (this one is a beauty), lie on your back, legs straight in the air and arms extended outwards in order to keep balance. Keeping the legs straight swing your legs from left to right while keeping your back on the ground.

Standing Russian- Get a dumbell (not too heavy so you don't injure knees), hold it extended from your body at shoulder level, feet shoulder width apart. Keeping hips in the same position twist your upper body from side to side, keep in mind to turn your shoulders and not your hips. This one will develop sweet obliques and power in your rotation.

I think thats enough to keep you all entertained for a while, enjoy.. next installment legs.

Thanks Salty, rep to you once I get some free'd up. Will likely use some of this in next workout plan. Want to work on core. :)

Experimented with some of the pressups, love them!!!!

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Originally Posted by hitmandonny

Experimented with some of the pressups, love them!!!!

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Same here give a great change, this is my current set for tabata's I try do this 3 times a workout...

Knuckles, hands In, Hands Out, wide then repeat in the tabata format, can get at least 20 each in the first set, but 2nd and 3rd sets are a mighty struggle. But will be worth it :)

Any good bodyweight exercises which stimulate bicep growth?

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Originally Posted by El Gamo

Any good bodyweight exercises which stimulate bicep growth?

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Chin ups ;)

This thread is great! ;D

I just realised haven't done the legs post yet, i'll get onto that now

Legs

Squats
Start off with the king of leg exercises, the squat. Everybody should be doing these on a regular basis, as they provide the majority of the power for your legs, without good leg strength you have no power. So basically do your squats.

Firstly start with your legs approx shoulder width apart, lower your ass to the floor while maintaining your posture. As you get closer to the floor I suggest raising onto your toes while keeping your back straight, then use your toes to push your body back up. The lower you go the greater the benefit of the exercise, your only cheating yourself if you do them half assed.

One-Legged Squats
A variation of the squats used to build power and strength. When you first try these you will probably find them quite difficult and probably fall on your ass. So it's probably handy to do them next to something where you use it to balance or assist you, such as a chair.

You start with one leg on the ground, hands and other foot slightly in front of your body. As you start to lower yourself to the floor bring your arms out in front of yourself along with the leg not doing the squat, this is in order for your body to balance. By the time you reach the floor; your squating foot should be up on your toes and your arms/other leg fully outstretched in front. Use the power of your leg to return to starting position and you have done it.

One-Legged Deadlift
This one you start in a similar position to the one legged squat, except with the opposite foot elevated and the foot slightly behind your leg. As you lower your body to the floor, do not maintain the same posture as the squat, but instead lean forward with your arms extending. At the point as which you finish is where the knee of the opposite leg is just off the floor and the calf is parallel to the floor. Return yourself to the starting position and repeat.

Ass Raisers
Lie on your back, one foot flat on the ground, with the other fully extended off the ground. Using your planted foot, push your ass into the air so that your extended leg and body become aligned. Lower yourself to the ground and repeat.

Lunges
I's sure everyone knows what to do here, Stand with your feet shoulder width apart with hands by your sides, keeping your body upright with good posture, Step forward with your right foot. Plant your right foot firmly as you lunge forward. Your right thigh will become parallel with the ground. Do not allow your right knee to extend over your right foot. Your left leg will be extended with the knee slightly bent and your heel raised. Step back with your right foot, pressing your left heel back to the ground. Repeat this movement with your left foot and continue to alternate.

Variations of this include, walking with lunges instead of returning to the start position. Going into a lunge then alternating by jumping instead of returning to the start position (get rather difficult) or lunging out at an angle.

Calf Raisers
Everyone should be doing these as well, as they simply are a great exercise, especially if you want explosive power out of your legs. Simply stand with your legs straight and using your toes lift yourself off the ground. To make this more difficult do it off a ledge so you increase the range of motion. Also try doing it one footed calf raisers and you will see great benefits.

Wall Sits
Great isometric exercise during a leg workout, especially just before Plyo work. Simply sit against a wall with your thigh perpendicular to the wall and your calves parallel. Hold for a time, usually a minute is sufficient.

Burpees
I've written about them before, but should not be forgotten so do them!

Hamstring Curls
Don't really know what to call these, but they are from infinite intensity and as the name describes they are basically for the hamstrings. Lie on your stomach with your feet/calves well secured to something. Using your hamstrings pull your body up so that your body from the knees up are almost perpendicular to the floor. Lower yourself to the ground (bracing with your hands) and repeat.

The difficulty of this is quite large and usually you will have to start off the movement by pushing off the ground with your hands.

Plyometrics

Squat jumps
Basically you do a squat as described above, but as you reach the floor explode up and jump as high as possible.

Straight ups
Keeping your legs straight jump as high as possible, repeat.

Frog Jumps
Similar to the squat jump but instead of jumping into the air leap forwards and repeat.

I know this is not all the body weight leg exercises in the world, but they are more than satisfactory in covering your needs, so enjoy ;D

great thread guys, bodyweight exercises can be very effective. at the moment we are mixing burpees, push ups and squat jumps into a six min tabata interval twice a week at end of training after core work, very effective. anyone have any ideas on cycling bodyweight exercises with weight training??

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Originally Posted by walkersmith

great thread guys, bodyweight exercises can be very effective. at the moment we are mixing burpees, push ups and squat jumps into a six min tabata interval twice a week at end of training after core work, very effective. anyone have any ideas on cycling bodyweight exercises with weight training??

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I tend to do one or two days a week weight training, with mainly compound lifts. The rest of my workouts are pretty much bodyweight and conditioning exercises. I try and keep the weights with equal length of time between them, but if I have to miss one, I miss tuesdays as sometimes I get sore on the wednesday which I don't like as it's a sparring night at the gym. Depends on your schedule and your goals mate. 2 sessions a week is more than adequate for a boxer.

yeah agree on that one ,two weight sessions a week definitely plenty for a fighter, what do you think about weight training off season, then switching to body weight only during competition season, my thinking being that for amateur fighters there is never enough time to fit everything in but bodyweight exercise is a convenient form of strength and power training, build up strength and power on the weights off season, then maintain with bodyweight exrcises when there is a more condensed training schedule sept to may?? any thoughts?

Bear Crawls and Crab walks are ok.

A few exercises I like to use for Tabata exercises, or any time, are burpees, box jumps, jump rope, resistance bands for my shoulders.

A varitation for crunches on the ab ball is position your self on the ab ball almost directly under a heavy bag. (has to be a shorter heavy bag so you can fit under it) and when you do your crunches, every time you come up you have to push the heavy bag with either arm or however you like. Once you get it going you can stop it or push it, just make it up as you go along ya know.