Post some good bodyweight exercises

[BuddyChacon]

I have been injured lifting weights lately and am looking for some good bodyweight exercises. Do you guys know any that are good for a whole body routine?

[Exige Jr]

Plenty my friend, plenty.

If you want something just temporary and simple.

- 10 press ups.
- 10 sit ups.
- 10 squats.

You cant get any more easy than that. And that will work the whole body out. Obviously you can make some variations on each of these 3 main exercises. So for instance:

- 10 press ups, hands together, hands far apart, 1 leg, claps.
- 10 sit ups, twisting either side, pike sit ups, crunches.
- 10 squats, star jump squats, half way down.

etc etc.

Problem solved. 3 exercises. Simple to do. Simple variations. Whole body workout.

[BuddyChacon]

Plenty my friend, plenty.

If you want something just temporary and simple.

- 10 press ups.
- 10 sit ups.
- 10 squats.

You cant get any more easy than that. And that will work the whole body out. Obviously you can make some variations on each of these 3 main exercises. So for instance:

- 10 press ups, hands together, hands far apart, 1 leg, claps.
- 10 sit ups, twisting either side, pike sit ups, crunches.
- 10 squats, star jump squats, half way down.

etc etc.

Problem solved. 3 exercises. Simple to do. Simple variations. Whole body workout.

Thanks it wll help.

[PunchDrunk]

You need to add several exercises to Exige's example if you want a "whole body workout." Those three exercises do not add up to a balanced workout, seeing as you're only getting the chest, not the back, the abs not the lower back, the quads not the hams.

Throw in pullups/chinups for back, backextensions and glute-ham raises for lower back/hams, and you're getting there.

How did you get injured, and where? If you can't do certain weight exercises, the BW exercises to take their place will be a problem too.

[Exige Jr]

You need to add several exercises to Exige's example if you want a "whole body workout." Those three exercises do not add up to a balanced workout, seeing as you're only getting the chest, not the back, the abs not the lower back, the quads not the hams.

Throw in pullups/chinups for back, backextensions and glute-ham raises for lower back/hams, and you're getting there.

How did you get injured, and where? If you can't do certain weight exercises, the BW exercises to take their place will be a problem too.

Squats do hamstrings...
Push ups do the back...

[PunchDrunk]

Squats do hamstrings...
Push ups do the back...

VERY little ie. not enough for it to be a good balance.

Pushups involve the lats a little, depending on technique, but not the rest of the back. Pushups are for chest and triceps, to get a balance with back and biceps, you need to do a back oriented exercise like pullups or inverted rows.

Squats involve hamstrings a little, but not nearly enough for it to be balanced out with the quads.
Edit: You can also do standing lunges for hams.

[Exige Jr]

VERY little ie. not enough for it to be a good balance.

Pushups involve the lats a little, depending on technique, but not the rest of the back. Pushups are for chest and triceps, to get a balance with back and biceps, you need to do a back oriented exercise like pullups or inverted rows.

Squats involve hamstrings a little, but not nearly enough for it to be balanced out with the quads.

Surely if you did the variations I mentioned then it would be fine. I didnt mention it but another variation for squats is lunges, surely that does the hamstrings. That's why I suggested those alternative exercises that are all based around the same simple exericise.

I found when I was doing push ups regularly that my back developed really well. I did the variations as mentioned before. Hands together, hands apart, claps etc... my back was growing quickly from that...

[Exige Jr]

Edit: You can also do standing lunges for hams.

We're on the same page. Read my last post. ^

[BuddyChacon]

I pulled something in my arm doing curls and besides I am just bored with the same old exercises. Thanks for the replies.

[PunchDrunk]

I pulled something in my arm doing curls and besides I am just bored with the same old exercises. Thanks for the replies.

Man, don't ever do curls if you box...