hey, im new to the site and ive been working out for some time now. im 5'11", 205 and 17. no its not all muscle, ive got some fat here and there. but anyway due to christmas break im unable to get to a weightroom/gym (where i live there are no gyms and the school is closed) so im wondering if calisthenics/cardio and healthy eating will help me improve over the next two weeks. please give any advice. i want to do bodyweight excersises successfully and to see results. thx.
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BodyWeight Calisthenics
- Thread starter liecheatsteal
- Start date
Lots of good exercises already mentioned-squats, push ups and pull ups are all good staples.For general conditioning and fat loss though, I would make burpees the focus of most workouts.Burpees hit almost all of the body's muscle groups and when done in an explosive manner with short rest intervals, you will get some great cardiovascular benefits.
Burpees:
If you have issues with weight, weak joints or lack of conditioning, you can omit the jump phase at the end, which turns the movement into a squat-thrust.Adding the jump will focus on anaerobic power and conditioning.
I would limit reps to no more than 10 per set with a 30-60 second rest interval between each set and gradually work up to 10 sets of 10 reps with 30 second rest intervals.
Burpees:
If you have issues with weight, weak joints or lack of conditioning, you can omit the jump phase at the end, which turns the movement into a squat-thrust.Adding the jump will focus on anaerobic power and conditioning.
I would limit reps to no more than 10 per set with a 30-60 second rest interval between each set and gradually work up to 10 sets of 10 reps with 30 second rest intervals.
thx guys. im hoping that it will work. but will i gain any muscle by doing these. like that ill notice after the two weeks?
liecheatsteal said:but will i gain any muscle by doing these. like that ill notice after the two weeks?
Depends on lots of factors.Two weeks is a short period of time and I wouldn't count on building much mass if any.
For better results, I would focus on the tough bodyweight exercises like pistol squats, pull-ups, handstand push-ups, glute/ham raises, etc.
But two weeks is still a pretty short amount of time.
thanks ballast but hey what are pistol squats and glute/ham raises?
liecheatsteal said:thanks ballast but hey what are pistol squats and glute/ham raises?
Pistols:
Glute/Ham Raises (from T-Mag):
Glute-Ham Raises
The glute-ham raise is an excellent exercise for the lower back, glutes, and hamstrings. Also, if the bench you perform it on has a footplate, the exercise will also work the calves (and thus be called a glute-ham-gastroc raise).
Starting Position: Lie facedown on a back extension bench and place your ankles under the ankle pads. Adjust your hips on the hip pad so that when you bend forward your back is perpendicular to the floor but not rounded.
Action: Keeping your head in alignment with your spine and retracting your chin, lift your torso until your back is parallel to the floor. Continue the movement at this point by bending the knees (and pushing the balls of your feet against the footplate, if available) until your torso is almost perpendicular to the floor. Reverse the technique to return to the start.
Breathing: Hold your breath, raise your torso, then exhale halfway down or at the finish.
Tips: When the exercise becomes easier, hold a weight plate across your chest to increase the resistance. When this becomes easy, place a barbell across your upper back, holding it as you would when performing a squat. Do not, however, place weight plates on your head as this could result in injury. You'll also look goofy.
*You don't need a special bench to do these.You can anchor your ankles under a barbell, couch or have a partner hold them*