body weight exercises ( no weights ) work out plans?

S

Steel Toe

0
Hi all.

I have had some issues with my health and cannot afford a gym anyway. I have decided to just stick to my multi vitamin drink some whey and make the most of my at home body weight exercises. problem is I know next to nothing about how to make a routine.

I am thinking doing upper body Mon, Wed, Friday
doing running and legs Tues, Thurs, Sat.

for upper body all I know to do is the following:

Pushups
Dips (with my hands on a coffe table behind my back and legs out straight)
Pullups
Chin Ups (I just ordered a door frame bar rated high by everyone on amazon)

For lower body I was just thinking squats with no weights but high reps.
And tons of toe raises for calves.

I also have a st of body lastics if I need to do resistance training. My problem is I have no ida how many reps and sets of the above exercises to do. Should I do the schedule like I plan to rest just one day between each or what? I will post pictures of what itms I have below.

Thanks all for any and all input!

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B000A7NQW2.01-A2YU7D8L7OZX04._AA280_SCLZZZZZZZ_.jpg
 
Last edited:
i am a newbie but i did find this site that is very popular and you may already know about...

http://www.exrx.net/

they show a tons of different exercises to do without weights and give you some direction on how many sets to do, etc...based on what your goals are...

good luck.
 
Here are some thoughts...

If there are health issues, you are just getting started or coming back after a long layoff... go slow at first. Remember to warm up and cool down properly.

With bodyweight exercises, (and weights), I prefer full body workouts. Using bodyweight exercises really isn't like bodybuilding, where the split routine approach is effective. At least in the beginning, you should consider doing full body workouts followed by full rest or reduced workout the next day.

You mentioned doing high reps... remember high reps are indicative of endurance, not strength, and can lead to overuse injuries. I prefer to do less reps (10-25 depending on the exercise) and do more sets.

Don't get caught up in the single-minded, linear progression method of only increasing reps. You will soon get to the point where the repetitive nature of your workouts drives you insane... if you don't injure yourself first.

You can make excellent progress by increasing the difficulty of the exercises as well. Here is an example using push ups...



I believe you can develop strength and an impressive body with bodyweight exercises... but you must use your imagination and keep progressing in more ways than just reps.

It looks like the body lastics comes with instructions and video... I'm sure they outlined a way to use the product. Look at it and see how you can incorporate it into your bodyweight only program.

Eddie
 
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