Bodyweight Exercises.

[donnydarkoIRL]

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

[Salty]

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

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

[El Gamo]

Any good bodyweight exercises which stimulate bicep growth?

[ICB]

Any good bodyweight exercises which stimulate bicep growth?

Chin ups

[Ben2611]

This thread is great!

[Salty]

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

[Salty]

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

[death]

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.