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Thread: Body weight Programs

  1. #1

    Body weight Programs

    I'm not sure how much info you may need to answer this, but I'm looking for a program to follow that only uses body weight just to "tone up" a bit.

    Anyone have any good recommendations to use? It's kind of a precursor to incorporating weights. I just don't have access to a gym at the moment for the real thing.

    Thanks!!

  2. #2

    Re: Body weight Programs

    Look into "You Are Your Own Gym" by Mark Lauren. I used it for awhile and thought it was very good. Even now, when I'm traveling and don't have access to weights I still use many elements of the program to workout while traveling.

    mikhou

  3. #3

    Body weight Programs

    Here is a 7 minute workout that you can do with bodyweight only.

  4. #4

    Body weight Programs

    Really depends upon how much time you have to exercise. Quick tabata body weight circuits will probably give you a good intro into time-productive bodyweight exercises. You can mix these up as suits you best and you can expect some pretty good improvements in fitness and toning, depending upon precisely what you're looking for.

    Add the basic 'big' exercises to your circuits like squats, burpees, jumping jacks, mountain climbers.. rather than focusing on too many small 'isolated' exercises. This will give you a better return on your time. For complete beginners just play with the rest-to-workout times to find the intervals that work best for you.

  5. #5

    Re: Body weight Programs

    You Are Your Own Gym is good.

    Also don't forget to adjust your diet to help you reach your fitness toning goal. Working on diet and exercise at the same time increases the chance of success and speeds up results.

  6. #6

    Body weight Programs

    Quote Originally Posted by "KeriBerrie" post=1006947
    I'm not sure how much info you may need to answer this, but I'm looking for a program to follow that only uses body weight just to "tone up" a bit.

    Anyone have any good recommendations to use? It's kind of a precursor to incorporating weights. I just don't have access to a gym at the moment for the real thing.

    Thanks!!
    Yikes! Tone up. To look leaner you'll need to lose fat, which relies heavily on diet.

    As for the workout, if it's possible to grab an adjustable dumbbell or kettlebell, and a pullup bar to hang in a doorway, you can perform some pretty tough routines at home. When I'm rushed for time and can't make it to the gym I do the following:

    100 pushups
    50 pullups
    50 goblet squats
    100 swings

    Instead of increasing the volume or intensity, the goal is to increase the density of the workout. Essentially, you attempt to perform the routine in a shorter amount of time than the prior workout. It's fairly tough, and I'm usually more gassed after that workout than my regular strength training sessions.

  7. #7
    Senior Member davetropeano's Avatar
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    Body weight Programs

    Some options

    1. Walk... a few times a week do sprint intervals

    2. Matt Furey's old triple of hindu squats, hindu pushups, and bridges

    3. the dynamic warm up in NROLA/NROLFL/NROLS

    4. Convict Conditioning - advantage is that they have progressions for everything

    5. Naked Warrior - pistol and 1-arm push ups with progressions

  8. #8
    This is not so much a program but a good read on body weight exercises- http://www.beachbody.com/beachbodybl...s-build-muscle For a while now I have been rethinking how I exercise and this article has really helped.

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