Bodyweight Exercises.

[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

[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??

[Salty]

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??

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.

[walkersmith]

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?

[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.

[Trainer Monkey]

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!

Quick point,the leg raises sound like an old football exercise called 6 inches,its mainly banned now, because it does holy havoc to your back,I could be wrong,but thats just how it read to me.
A safer couple of variations is tuck crunches or butt lift crunches

[Salty]

I've never encountered any back problems at all from it, although I do a lot of compound movements which involve strengthening the back, so if people do start feeling pain there its advisable not to do them.

[Trainer Monkey]

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

Somebody has obviously been taking classes
I was kind of suprised to see how many of those were in our routine regiment as well.

But since we're concentraiting on legs now some to add
Drum Majors-A basic sprint,but get those knees up as high as you can(like a drum major)
Grapevines,or Crossovers(different name same thing)A side ways sprint where you shift one foot over the other the entire time,teaches balance and abilitly to change direction on a dime
The Ball-Crunches done over the excersize ball hurt like hell but get results

[Trainer Monkey]

I've never encountered any back problems at all from it, although I do a lot of compound movements which involve strengthening the back, so if people do start feeling pain there its advisable not to do them.

It used to be a really common routine,but the NSCA and other fitness organizations have been banning them.
Hell I had to do the damned things for Football many a moon ago,but theyve fallen out of favour with most major fitness orgs.
Again I also could have just read it wrong,but if its the routine Im thinking of,its mainly on the banned list now

[Ben2611]

Bench dips

Main Muscle Worked: Triceps
Other Muscles Worked: Chest
Equipment: BodyOnly
Mechanics Type: Compound

Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weight, lift your feet to the top of the other bench so that the rest of your body is suspended between the two benches. Cross one foot over the other. Slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle. Do not go below a 90-degree angle, as this can stress your shoulders. Slowly raise back up to the start position by straightening your arms. You can also place a weight plate on your upper legs for added resistance!


(Bodybuilding.com - Triceps: Exercises, Anatomy And Tips!)