Learning much from worldfitness.com and other sources I made up an home workout for when I don't have access to a gym. Which i didn't all summer and this is the workout I used basically all summer. I was pretty impressed. It seems to work well. I was wondering how you all would rate it.
Upper Body:
Regular Pushups- keep torso straight. NO ARCHING!
YouTube - Calisthenics: Pushups
Handstand Pushups- You can use a wall for balance.(Note: To get more range of motion tip your head to one side. Its alot HARDER!)
YouTube - handstand pushups
One Arm Pushups- Like a regular stance pushup except put one hand over the lower back. Then the leg on the side of the arm on the ground keep straight back and the legg opposite of the pushing arm move outwards.( Ex. Left arm is arm pushing with so left leg straight back and right leg angled out.)
Pullups/Chinups- Off a sturdy bar or tree branch. Change widths of hands.
Sternum Pullups/Chinups- Ok. first off HARD stuff! You start off as a regular pullup/chinup and you keep moving your head back away from the bar and keep pulling until your lower chest hits the bar and your collar bone is above the bar and your head and most of your body is near parallel to the ground.
TESTOSTERONE NATION - The Top Seven Upper Back Exercises
Lower Body:
One Legged Squat aka Pistol- Use this webpage for description and progressions if you can't do it YET!
One Legged Squat
Ghetto Glute-Ham Raise: You can use a partner to hold your feet or put your feet underneath something like cabinets, dressers, etc.
With Push w/ Partner: YouTube - glute ham raise
Without Push w/ Partner: YouTube - Partner Glute/Ham Raise
With NO Partner: YouTube - Glute/Ham raises
Glute-Ham Bow: You can use a partner to hold your feet or put your feet underneath something like cabinets, dresser, etc. KEEP BACK STRAIGHT! NO ARCHING!
YouTube - Partner Glute/Ham Bow
Abs: You do get alot of torso( abs, obliques and lower and middle back) work. One exercise i would reccomend would be janda situps.
TESTOSTERONE NATION (Go down a litte on the page to the subtitle janda situps.)
Workout Plan : 2X or 3X a week
1 set of regular or one arm pushups
1 set of handstand pushups
1 set of pullups
or 2 sets of sternum chinups/pullups
1 set of chinups
2 sets of one legged squats (If your using progressions still 2 sets)
2 sets of glute-ham raise or 2 sets of glute-ham bow (Alternate each workout)
2 sets of janda situps
REMEMBER THAT A GOOD DIET IS NEEDED TO GET RESULTS. EAT PROTEINS FRUITS, VEGETABLES, GRAINS AND GET YOUR VITAMINS AND NUTRIENTS. STAY AWY FROM AS MUCH JUNK FOOD AS POSSIBLE! GET TO NONE PERIOD!
Upper Body:
Regular Pushups- keep torso straight. NO ARCHING!
YouTube - Calisthenics: Pushups
Handstand Pushups- You can use a wall for balance.(Note: To get more range of motion tip your head to one side. Its alot HARDER!)
YouTube - handstand pushups
One Arm Pushups- Like a regular stance pushup except put one hand over the lower back. Then the leg on the side of the arm on the ground keep straight back and the legg opposite of the pushing arm move outwards.( Ex. Left arm is arm pushing with so left leg straight back and right leg angled out.)
Pullups/Chinups- Off a sturdy bar or tree branch. Change widths of hands.
Sternum Pullups/Chinups- Ok. first off HARD stuff! You start off as a regular pullup/chinup and you keep moving your head back away from the bar and keep pulling until your lower chest hits the bar and your collar bone is above the bar and your head and most of your body is near parallel to the ground.
TESTOSTERONE NATION - The Top Seven Upper Back Exercises
Lower Body:
One Legged Squat aka Pistol- Use this webpage for description and progressions if you can't do it YET!
One Legged Squat
Ghetto Glute-Ham Raise: You can use a partner to hold your feet or put your feet underneath something like cabinets, dressers, etc.
With Push w/ Partner: YouTube - glute ham raise
Without Push w/ Partner: YouTube - Partner Glute/Ham Raise
With NO Partner: YouTube - Glute/Ham raises
Glute-Ham Bow: You can use a partner to hold your feet or put your feet underneath something like cabinets, dresser, etc. KEEP BACK STRAIGHT! NO ARCHING!
YouTube - Partner Glute/Ham Bow
Abs: You do get alot of torso( abs, obliques and lower and middle back) work. One exercise i would reccomend would be janda situps.
TESTOSTERONE NATION (Go down a litte on the page to the subtitle janda situps.)
Workout Plan : 2X or 3X a week
1 set of regular or one arm pushups
1 set of handstand pushups
1 set of pullups
or 2 sets of sternum chinups/pullups
1 set of chinups
2 sets of one legged squats (If your using progressions still 2 sets)
2 sets of glute-ham raise or 2 sets of glute-ham bow (Alternate each workout)
2 sets of janda situps
REMEMBER THAT A GOOD DIET IS NEEDED TO GET RESULTS. EAT PROTEINS FRUITS, VEGETABLES, GRAINS AND GET YOUR VITAMINS AND NUTRIENTS. STAY AWY FROM AS MUCH JUNK FOOD AS POSSIBLE! GET TO NONE PERIOD!