Working out without weights

[Brian20o2]

Ok. I wanna start off this thread now so I have some time to know some things.

Basically, this summer Im not gonna have acess to a gym for about a month or so. So I was wondering what kind of workouts you can do to build strength using bodyweight.

Im guessing that I can probably do variations of some excercises (Like pushups) to work muscles harder: Like having my feet higher so that more weight is put on the upper body.

But what else? I might be able to use some books for weight (Big dictionary) or something, but what kind of body weight workouts are there that build strength and muscle?

I am asking this because most body weigth excercises build up endurance and are more like cardio, not like building strenght and muscle like pumping iron.

Thanks in advance.

 

[don juan jr]

when your doing pushups... do different kinds to work different parts. wide grip for inner chest i think. triangle and close grip for tri. also, if you want to rest your legs on an elevated object like a chair, desk, etc. or you could have a friend put a little bit of pressure because a book will fall right off.

 

[MrS]

pushups
dips
Situps
chinups
pullups
body squats

 

[mrRuckus]

Fill a backpack full of rocks. Then you can do pushups and squats and stuff with some weight. Then go hiking with this backpack and get a rock hard ass.

Get on your hands and walk up a wall with your feet. And do pushups but for your shoulders... it's pretty hard. Your body should pretty much be straight up and down.

 

[flippinfreak]

If it's only for the summer work on toning your body. Save up a hundred dollars and buy a bench second hand.

 

[EFFORT]

If its only for a month, then why not go on a mini cut. Send me a pm and i'll help you set something up.

 

[WesCottII]

Could always try some pylometrics.

 

[manbearpig]

Use Isometric exercises.

 

[flippinfreak]

Use Isometric exercises.

Do that and destroy your body's anearobic abilities... smarrrrt

 

[Brian20o2]

Could always try some pylometrics.

What are pylometrics?
Also would rowing a boat be a good one for back? I have a dingy and will be living on a beach.

 

[dirtysanchez]

You can do bodyweight exercise circuits (run a search for some) - good for building GPP (general conditioning).

You can also try to perfect unilateral movements (i.e. one handed push ups, one legged pistol squats, one handed chins etc.)

 

[MrS]

Rowing is possibly the most perfect exercise there is.
Boxers are second fittest only to rowers.

 

[Egoist]

run, swim, row, box, jump, play basketball, eat right, etc..

and yeah, pushups and pullups and squats are the most important ones.

 

[MrS]

Abdominals: http://www.bestabs.com/Resources/Exercises/Default.aspx
Bodyweight: http://www.frixo.com/sites/fitness/exercises.html
Plyometrics: http://www.netfit.co.uk/plyometrics-web.htm

 

[Brian20o2]

Ok. Thanks for all the info. I think what Ima do is go 5 days of excercises followed by 2 rest.

I will make a 5 day split including:
Pushups (And Variations)
Pullups
Sittups (And Variations)
Dips
Body squats
Rowing
Sprinting
Biking (Road and Trail)
Also I am gonna try and get a heavy bag to hit :box:

All that and Ima go on a mini cut for about 3-6 weeks. Any Sugestions?

 

[manbearpig]

Do that and destroy your body's anearobic abilities... smarrrrt

What the hell are you talking about?

I guess the Army doesn't know what they're doing then. I learned Isometrics from my uncle who learned it in the Army.

 

[Brian20o2]

5 Day Split Draft

Here is an idea of my 5 day split. I will go into more detail (Reps, sets, variations) later. Tell me what you think.

Routine 1:
Rowing
Dips
Sittups

Routine 2:
Pushups
Pullups
Body Squats
Power (Spring) Jumps
EDIT: Adding Lunges
Sprints

Routine 1 on Monday, Wednesday and Friday
Routine 2 on Tuesday and Thursday

Saturday and Sunday:
Rest and Recovery

I will do Variations of Dips, Pushups, Pullups, Sittups, and Body Squats