Thanks Frodo. I do realize that now. So far for exercises I've got the standard door pull up and table inverted row. Anyother exercise you could suggest?
Those 2 should do you nicely, but just try to do at least one set of pulling for each set of pushing. Do you have any equipment? You can make the rows and pullups harder by adding weight to them and for the rows raise your feet higher. For pulling work try to concentrate on maximising the use of your back rather that your arms, try to get a good squeeze with your lats and shoulder blades.
Mmmmm, Mcgyver! :love: To add weight you can use a backpack filled with books or water bottles filled with water or sand. A cheap way to make some weights is also to buy a cheap bag of sand from a DIY store and then fill up plastic ziplock food bags, using your kitchen scales to get a standard weight, and then tape the ends over to seal them.
http://thebodyweightfiles.blogspot.com/2009/08/super-easy-suspension-trainer.html Works like a charm. :love:
Resistance bands for.... :thinking:low rows, pull downs, and just about any cable machine type exercise (though I know some of those bands can be expensive)
Sept. 7th, 2011 Warm Up Shadow Boxing 2M x 4R Various Joint rotations Wide Grip Pull-Ups: 5 reps *Push Ups: 10 reps: 10 reps Lunges: 15 per leg Main Portion (Legs) Did Tabata Squats. 3 rounds 30 seconds long, with rest interval of 30 seconds (and grunting like a constipated cow the entire time) . Number of reps are as follows: 36 reps 34 reps 34 reps Cool Down: Leg swings (Back and forth/Side to side): 10 reps per leg Various stretches Look up masochistic and sadism in relation to martial arts and training in general *Was originally supposed to be 15, but cut back because of yesterdays workout.
Sept 8th, 2011 Rest Sept 9th, 2011 Active Rest Warm Up: Shadow Boxing: 2M x 4R PLP Push Ups: Regular (4), Wide (4), Hip (4), Diamond (4) all in done in 1 set, totaling 16 reps. Lunges per leg: 16 reps BW Inverted Rows: 12 reps (equals 6 regular pull ups) Hang with friends and discuss pointless immature teenage stuff
Sept 9th-11th, 2011 Light calisthenics and PLP Sept 10th 2km Run (wasn't up to do sprinting) Sept 13th, 2011 Warm Up Shadow Boxing 3M x 2R Squats: 20 reps (Exploding into the air on every other rep) Inverted Bodyweight Rows: 10 x 2 Main Portion (Upper Body) Magic 4 Push Up Circuit Shoulder Taps: 50 reps Cool-Down: Light Shadow Boxing Stretches Homework
Took a break for the past few days because I felt a cold coming on. I have successfully fended it off and took another day to get a lot of sleep and water and just basically relax. Today I started up again, with a new revised schedule that I made in the past few days to accommodate for school. Mon: Upper Body Tues: PLP Weds: Lower Body Thurs: PLP Fri: Rest Sat: Full Body or Core (will swap between the two) Sun:Rest Cardio will be basically walking the dog or sprinting to the bus stop. Today was "Full Body" Date is Sept 17th, 2011 Workout is as follows: Warm Up Shadow Boxing: 2M x 4R Bodyweight Inverted Rows: 10x3 Double Crunch: 10x2 Leg Swings (Forwards): 20 reps per legs Leg Swings (Side-To-Side): 20 reps per legs Joint Rotations (Hip, Arms, Legs, Knees, Neck, etc) Main: Tabata Push Ups: (3 Rounds) (Length of 20 secs) (Rest Interval Of 20 secs). Reps are as follows: R1: 21 reps R2: 18 reps R3: 16 reps Tabata Squats: (3 Rounds) (Length of 30 secs) (Rest Interval Of 30 secs). Reps are as follows: R1: 36 reps R2: 35 reps R3: 29 reps Cool Down: A lot of stretching Eating
Mon, Sept 19th, 2011 Warm-Up: 10 jabs 10 crosses 10 front snap kicks Inverted Bodyweight Rows: 7x4 Cross Legged Crunches: 12x2 Lunges: 12 reps (6 regular, 6 reverse) Various Joint Rotations *All exercises done on both sides (exception being rows) Main Portion (Upper Body): Quadruple Push Up Pyramid. Knuckle Push Ups (1), Wide Grip (1), Hip (1), Tricep (1) = 1 repetition. Pyramid goes up to 3 and back down again (my limit ). Pull Ups: 3x3 Shoulder Taps: 30 reps *20 sec interval on pyramid, 1 1/2 minute interval on exercises Cool Down: Stretching Eating a banana, cuz there cool.
Saturday, Sept 24th, 2011 Warm Up: Rollbacks into V-Sits: 10 reps Fire Hydrant Circles: 10 reps per leg Mountain Climbers (stretch): 10 reps per leg Groiners: 10 reps Inverted Bodyweight Rows: 5x5 Lunges (regular and reverse = 1 reps) 5 per leg Other various Joint Rotations Main Portion (Core): Crunches: 20x2 Russian Twists (While holing two textbooks)(Back and forth = 1 rep): 10x2 Plank (w/ 20 sec interval): 45 sec, 30 sec, 15 sec Cool Down: Shadow Boxing: 3R x 1M Stretching After a few weeks, I'm going to up the sets and reps, and switch out a few exercises here and there, to keep things progressing. I'll especially need to work on my core, as it is weak compared to the rest of my body.
I know how much you like bodyweight stuff, check these guys out [ame="http://www.youtube.com/watch?v=XHruDJsT3fs"]Stair Wars - The original Brutal Training Video - YouTube[/ame]
Awesome, thanks for the video. While it does look cool, I do have my doubts, mainly the fact that I'll probably end up breaking my wrist or smashing my face in when doing those.
Impressive in and of itself, but you have to wonder why you would want to knacker your knuckles up like that when you can get the same results with your palms
