workouts witout equipment

[mak1up4me]

hey umm do u ppl no any crazy workouts that just use ur own body wieghtl lik handstand push ups
and witch pushups get ur chest mor 1's wit close grip ur farther??
and i need som beter ab exercises 2!!!!!!!!

[The_Don]

Wide grip press ups will work the chest muscles more. Close grip will concentrate the triceps more.
Go to http://www.bodybuilding.com/fun/exercises.htm and search by muscle, and then filter 'bodyweight only'.
Lastly, what ab exercises do you perform at the moment? Are you hitting all the ab muscles including obliques?

If you are interested in bodyweight exercises because you can't make it to a gym, i'd recommend buying a barbell which you can use at home, it can have certain advantages such as being able to adjust weight (less if you're not strong enough; more when you become stronger), which can't be done as easily when only using your bodyweight.

If money is an issue, you can simply use the likes of bags of sugar, or other household items.

[Goose102]

You could start doing Circuit workouts.

Here's a link to a thread about them: http://www.extremefitness.com/forum/t46440.html

You could also make up your own to fit your personal needs.

[OBE]

The only equipment I use, are; a pull-up bar (make sure the bar is wide enough for a well outside the shoulder grips), inversion boots, a weighted pack (either on the back-for pull-ups OR against the chest for inverted ab crunches), and the big rubber ball. The ball is great for balance and using all the little muscles the machines miss, while doing crunches on your back, stomach OR sides.
Also the ball is great for using lighter weights (15-25lbs.)and doing FULL range of motion excerises, which will develope longer more defined muscles when working with heavier weights, WHICH BELIEVE ME IS WHAT YOU WILL WANT later in life.
15 = don't work to hard, play hard have fun. Do lots of cardio and stretching
49 = work smart, have fun playing. Do lots of cardio and stretching.

[Vid]

If you advance through the normal press up mode, levitate your feet up onto a chair, if you advance through that level levitate your feet and place hands on dumbbells so you have a larger movment from floor to being fully extended.

[mak1up4me]

k yea i do them on chairs but ill hav 2 do them wit the weights

[PowerHouse]

Do some tabata. What you do is work for 20 seconds, hard, doing whatever exercise you're doing as fast as you can for as many reps as possible. You then take 10 seconds of rest and repeat another 20 second cycle. You work for a total of 8 20-second intervals with 10 seconds in between each cycle. If your thinking this sounds easy, 20 seconds of work no problem, I would like you to try using these exercises.

The exercises i have seen most used with the tabata method are - pullups,pushups,situps,and squats.

A sample workout that I use regularly is:

8 intervals of pullups
8 intervals of pushups
8 intervals of situps
8 intervals of bodyweight squats

[JoeBAR]

Originally Posted by PowerHouse

8 intervals of pullups

I wish!

I can probably manage the rest, but no way I can do 8 times 20 sec fast pull-ups, unless I do 2 pullups each period

[PowerHouse]

Originally Posted by JoeBAR

I wish!

I can probably manage the rest, but no way I can do 8 times 20 sec fast pull-ups, unless I do 2 pullups each period

On the 5th interval I am only doing 1 or 2 reps, im such a pansy when it comes to pullups though. I wouldn't have thought doing BW squats would have been any trouble, I soon realized it was a little harder then I thought. I challenge everyone to do just do the BW squats, as many as you can in 20 secs for 8 intervals with 10 secs rest inbetween intervals and tell me how it was. So take 4 mins and tell me how it was.

[JoeBAR]

4 min later ...

Now, to be fair, it was quads day today. I've done my heaviest ever squat... Maybe it wasn't the lowest, perfectly paralell, competition recognised squat, but fuck, it was 350 lbs (20lbs more than in the max lift thread). Then I did a few 45 deg leg press at 771lbs and then a few leg extension coz I wasn't quite legless, at ... stack + 15kg (~295lbs... but it's cable, not a pin with weight in front of the feet, dunno if it makes a difference). Anyway, all that not to brag (me to Powerhouse, bragging, LOL, THAT would be funny), just to explain the state of the legs.

I've done 8 x 20s w/ 10s rest at BW. 13 reps each time, save the last 3 which were 12. I feel pumped though, but I'm pretty confident I could do another 4 sets, or maybe 8. There ARE advantages of being a bit (90lbs or so I believe) lighter

So, now that I passed, can I have a pat on the back

PS: Ham day on Friday, will report on a possible try at 405 lbs...

[PowerHouse]

Originally Posted by JoeBAR

4 min later ...

Now, to be fair, it was quads day today. I've done my heaviest ever squat... Maybe it wasn't the lowest, perfectly paralell, competition recognised squat, but fuck, it was 350 lbs (20lbs more than in the max lift thread). Then I did a few 45 deg leg press at 771lbs and then a few leg extension coz I wasn't quite legless, at ... stack + 15kg (~295lbs... but it's cable, not a pin with weight in front of the feet, dunno if it makes a difference). Anyway, all that not to brag (me to Powerhouse, bragging, LOL, THAT would be funny), just to explain the state of the legs.

I've done 8 x 20s w/ 10s rest at BW. 13 reps each time, save the last 3 which were 12. I feel pumped though, but I'm pretty confident I could do another 4 sets, or maybe 8. There ARE advantages of being a bit (90lbs or so I believe) lighter

So, now that I passed, can I have a pat on the back

PS: Ham day on Friday, will report on a possible try at 405 lbs...

Congrats on the new PR, and thank you for taking me up on the challenge. Its hard as hell for me, and I cant use my weight as an excuse because its just BW squats, its my crappy cardio. Im sure as hell not known around these parts for my amazing cardio, thats for sure.

Good luck with 405!!