Bodyweight Routine

R

Rimwalker

0
Hi,

This is my first post at these forums. I was wondering if any of you knew of a routine I can use for bodyweight only exercises. I do not want to buy a book because the whole point of this routine is for me to save money. I have recently canceled my gym membership to save up for other things (like a new electric guitar :) ) and I want to do this all at my house.

I've already gathered basic information like push-ups, hand stand push-ups, squats, wrestler's bridge etc. but I don't know what to do for my back and bicep muscles. Pull-ups are the obvious answer but I do not have access to a bar that I can use for support in my house.

Also, should I focus on one muscle group a day or should I do circuit training?

Thanks in advance.
 
You almost certainly need some kind of pullup bar if you are going to make reasonable gains on a bodyweight routine for any period of time. Be creative: a barbell or pipe hanging from hooks or chains or any kind of bar in any opening or an unused pipe or even the back of a door can be used in an emergency...
 
if you absolutely want to do a bw routine, you def. need a chinup bar or anything you can do pullups on.

you can do pushup variations for horizontal push. medicine ball pushups, olympic ring pushups. 1 hand pushups when you get advanced. explosive pushups...ect

inverted rows for a horizontal pull. you can elevate feet to change the movement. putting feet on a swiss ball can make it harder.

chinups/pullups for a verticle pull

handstand pushups for verticle push. you can elevate yourself once you get good at them.

im not sure what you can do for squats replacement. stepups can be pretty challenging if you do them perfectly. you can do some speed squats. lunging with twists can be good. of course there is no replacement for weighted squats

i have no idea what to do instead of deadlifts. they are unrivalled with body weight exercises

you can make some good progress with a solid routine from those exercises with a great diet. but weight training is the next step. you will be missing out on a lot if you dont squat and do deadlifts
 
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