Bodyweight Exercises.

[Dizaster]

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..

[Salty]

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.

[Sharla]

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

[nutrick]

.. 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 thanks to everyone who's contributing to this thread.

[Douglas]

-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)

[nutrick]

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

[Salty]

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.

[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

[Sharla]

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

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.

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

Thanks

[Salty]

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.

[Sharla]

All good thanks Salty

[killersheep]

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.

[Salty]

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.

[Youngblood]

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.

[donnydarkoIRL]

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