Bodyweight exercises

[Rahowa]

Due to a lower back injury i can't train with weights at the moment but i can just about do bodyweight exercises like: Press up's/handstand press ups,pull up's, burpees, clap press ups, jump squats.

Just wondering if anyone could recommend any good bodyweight exercise or a website with info, thanks all.

[Sean Martin]

Due to a lower back injury i can't train with weights at the moment but i can just about do bodyweight exercises like: Press up's/handstand press ups,pull up's, burpees, clap press ups, jump squats.

Just wondering if anyone could recommend any good bodyweight exercise or a website with info, thanks all.
Get the Tony Little Target training tapes. I bought them used for a dollar a tape and I will say they worked great for me.

I lost 70 pounds in 6 months and my energy went through the roof.

Tony Little had a car wreck and he has severe back and neck injuries so his exercises work around those.

[Sumadinac]

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heres a good routine using bodyweight moves:

Dive Bomber pushups and Burpees.
It looks simple, but it is absolutely brutal...

-20 Burpees
-1 Dive Bombers
-19 Burpees
-2 Dive Bombers
-18 Burpees
-3 Dive Bombers

continue like this until you get to:
-1 Burpee
-20 Dive Bombers

The great thing about this workout is that you can so easily modify it- instead of rest for 30 seconds, sprint 20 yards. Or you could add 5 Chins or Pullups after the Dive Bombers. Or add a Jump Squat to the end of the Burpee.

[Sumadinac]

The following workout is a good introduction to training with bodyweight exercises. It is a complete body workout and if you can´t complete the repetitions do as much as you can. It is important that you don not just stop after you feel the power of these exercises. In the beginning it seems sometimes hard but it will be fun when you get used to it.

Warm Up:
50 Jumping Jacks
10 Burpees
50 Jumping Jacks
10 Burpees
15 squats

Upper body training:
10 Basic Push Ups
10 Close Push Ups
15 Basic Push Ups
10 Wide Push Ups
10 basic pushups
“Pull Up ladder� from 1-5 (1 rep, then 2 reps, etc until 5 reps--if possible, work back down to 1 rep)

Leg training:
25 BW squats
25 Lunges forward
25 Lunges backward
25 Bw squats


Complete body conditioning and cardio training:

If you have finished the workout just relax and breath deeply for a few minutes. When you feel relaxed but before you completly cool down start to strech yourself for 5-10 minutes.