I did some routines recently, and I must say it kicks my ass more than weight training, no question.
I recently read Convict Conditioning. The book definitely has its flaws, and I don't really agree with the routines it lays out, but despite its faults, the book is really an excellent primer on bodyweight exercises.
Just to summarize it, the book lays out 6 categories of bodyweight exercises: pushups, pullups, handstand pushups, squats, bridges, and leg raises.
Each category has 10 progressively more difficult variations. The "master step" of each one is one-hand pushups, one-hand pullups, one-hand handstand pushups, one-leg squats, stand-to-bridge-to-stand, and hanging leg raises.
I did a workout yesterday using pushup variations (just regular pushups, combined with a couple sets of uneven pushups--where you place one hand on a medicine ball (or basket ball)), leg raises and situps on a declined situp bench, jackknife pullups (can't quite do the regular ones yet--I didn't work out for a long time until relatively recently), bridge exercises including bridge pushups (bridges are very familiar, as I use to wrestle), and I did some shoulder presses as well, in lieu of handstand pushups (I always include shoulder presses in my regular weight training workouts).
Today, my body is seriously aching. Considerably more so than after just weight training.
I like weights too. But, I'm going to continue to work in more body weight training, as well.
In fact, I may be moving soon, and I may have to switch gyms. There's a nearby gym which is much cheaper than the one I go to now, but also much less equipped. I'm considering joining there (if I do move), and substituting in a lot more body weight training.
I recently read Convict Conditioning. The book definitely has its flaws, and I don't really agree with the routines it lays out, but despite its faults, the book is really an excellent primer on bodyweight exercises.
Just to summarize it, the book lays out 6 categories of bodyweight exercises: pushups, pullups, handstand pushups, squats, bridges, and leg raises.
Each category has 10 progressively more difficult variations. The "master step" of each one is one-hand pushups, one-hand pullups, one-hand handstand pushups, one-leg squats, stand-to-bridge-to-stand, and hanging leg raises.
I did a workout yesterday using pushup variations (just regular pushups, combined with a couple sets of uneven pushups--where you place one hand on a medicine ball (or basket ball)), leg raises and situps on a declined situp bench, jackknife pullups (can't quite do the regular ones yet--I didn't work out for a long time until relatively recently), bridge exercises including bridge pushups (bridges are very familiar, as I use to wrestle), and I did some shoulder presses as well, in lieu of handstand pushups (I always include shoulder presses in my regular weight training workouts).
Today, my body is seriously aching. Considerably more so than after just weight training.
I like weights too. But, I'm going to continue to work in more body weight training, as well.
In fact, I may be moving soon, and I may have to switch gyms. There's a nearby gym which is much cheaper than the one I go to now, but also much less equipped. I'm considering joining there (if I do move), and substituting in a lot more body weight training.
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