The Money Mustache Community
General Discussion => Throw Down the Gauntlet => Topic started by: StartingEarly on July 31, 2016, 07:31:59 PM
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I recently started and am really liking body weight training. So far I am mainly doing push ups. It's a great exercise that you can do for free and do throughout the day ever time you have two minutes or so free. Challenge yourself and start out small and keep adding more each day. I started with 20 a little over a week ago and am doing over 100 a day from multiple sets. Take a day off every once and a while, but don't let yourself stop too long. Maybe post here to get nudge reminders every so often before it kicks in as habit.
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I'm totally with you on this. I have been thinking about starting the beginner body weight workout from NerdFitness and I'm going to add russian kettle bell swings because I already have the kettle bell and my husband said just the other day "I love how you have a kettle bell in the trunk of your car so your car gets a workout while you're driving!" So, the kettle bell needs to be used.
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I did this... about a year ago... and for whatever reason that remains unclear I stopped... :(
Just did 20... and will do another 20 when I hit Post on this post.
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I do a full body routine when I get up the gumption. Push ups, pull ups, squats (currently working on pistol squats), and various planks, etc. Definitely a longer work out, but also very through.
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I am in :)
I have small gym included in my complex but I only use it once per week and all other workouts are at home. I have been doing a mix of BW stuff, kettle bells.
fyi - I scored a full set of KBs on craigslist last year for cheap so I have a gym for the rest of my life :)
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I pay for a gym membership (that I use religiously) since I enjoy powerlifting as a sport, but I do find calisthenics to be pretty interesting. I've heard good things about a book called Convict Conditioning, which offers a complete program. Might try it out sometime if I get bored with and/or too beat up to continue powerlifting.
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I haven't been doing it as often lately, I am starting to have some wrist issues, not sure how to go about it.
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Just found a body weight training reddit, which looks pretty well run. Below is their "start here" post, which also includes links to a variety of bw programs. Looks like my earlier recommendation of Convict Conditioning is viewed as an OK, but not amazing program, that needs some modifications to be truly effective. They don't like NerdFitness, it seems.
https://www.reddit.com/r/bodyweightfitness/wiki/training_guide#wiki_bodyweight_fitness_training_guide
This sort of training looks pretty fun, but it would conflict with my current fitness goals, alas. They even have an official recommended routine:
https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine
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I've been using gymjones - the gym started by Mark Twight, the climber. Yea, I paid a subscription to get access to their website - $500 per year. But the programs are geared towards climbing, ski mountaineering, biking, etc. so are specific to an outdoor skill set and training needs.
I keep a log of the exercises so a one year subscription will do me to collect the needed data. It is much better than crossfit which, while free for the workout of the day, seems a random collection of exercises not meant to do much other than build your ability to do crossfit exercises. This spring my strength and stamina in the mountains - including a backcountry trip to Iceland, was improved on the long days.
If interested I'd recommend the month-long basic program to get used to the intensity of the workouts. And if you have no experience with Olympic-style lifting I'd get some coaching from a trainer first. Cheers.
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I'm an avid skier. In trying to get in shape for the ski season, I came across the hardest leg workout I've ever done. It also happens to be completely body weight based. As someone used to training competitive Olympic Weightlifting, which mostly involves loading up the barbell for a never ending amount of HEAVY front squats and back squats, I was amazed.
http://www.backcountry.com/explore/train-eccentric-leg-strength-for-alpine-skiing
For those who hate links:
20x Air Squats
10x In-Place Lunges (10x each leg, 20x total)
10x Jumping Lunges (10x each leg, 20x total)
10x Jump Squats
Repeat 5 times with 30 seconds rest between the entire circuit. Doesn't sound too bad, but I got my ass absolutely kicked the first time I tried this.
This has definitely opened my eyes to viability of a body weight regime.
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I use an app on phone called Mark Lauren's bodyweight training. I think it was $5.
Offers a lot of preset training programs and the ability to customize, as well. I really like it.
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Don't forget the convict workout.
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I've been doing this for a while just with pushups. When I started I could only do 20 or 25 pushups per set. Kept at it regularly and now I do 40 or 45 pushups per set and there is a noticeable difference in my shoulders, arms, and chest. I try to get two or three sets in per day when at work. My office has a glass wall but we also have one-seat bathrooms that are pretty clean. I always figure remembering to exercise is one of the biggest hurdles to overcome so I use the restroom as my cue to do a set. Any time I need to use the restroom, I try to do a set. Afterwards I wash my hands with soap to give myself a chance to catch my breath and continue with my day. It's a great way to get a little physical activity in without being "that guy" that does pushups in his office.
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For this 3 month cycle I do burpees. That is, every day (excluding Sat/Sunday) I do descending sets of squat thrust burpees starting at 14, then 13, 12 etc. Excellent way to build your conditioning and get a big sweat on.
One excellent program that I cannot say enough about is the 5BX program, completely free, invented by a Canadian and has been used for over 70 years. It the original HIIT program. Take a look ....
http://fit450.com/HTML/5BX_Intro.html
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I'm an avid skier. In trying to get in shape for the ski season, I came across the hardest leg workout I've ever done. It also happens to be completely body weight based. As someone used to training competitive Olympic Weightlifting, which mostly involves loading up the barbell for a never ending amount of HEAVY front squats and back squats, I was amazed.
http://www.backcountry.com/explore/train-eccentric-leg-strength-for-alpine-skiing
For those who hate links:
20x Air Squats
10x In-Place Lunges (10x each leg, 20x total)
10x Jumping Lunges (10x each leg, 20x total)
10x Jump Squats
Repeat 5 times with 30 seconds rest between the entire circuit. Doesn't sound too bad, but I got my ass absolutely kicked the first time I tried this.
This has definitely opened my eyes to viability of a body weight regime.
You weren't kidding about this being the hardest workout ever. I cycle regularly and lift weights occasionally and thought my legs were in pretty good shape. I just did day three of their program to work up to 5 full leg blasters in a row. I did two full leg blasters and three of the six mini blasters and called that close enough. The jumping lunges are especially brutal. Legs were burning and I was breathing harder than I ever do while cycling or lifting. My legs were sore after the first couple workouts so I hate to think about what my legs are gonna feel like in 24 hours.
Thanks for sharing the great workout.
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I've been using this routine and I LOVE it. One day body weight training, the next day intervals.
https://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
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I've been doing this body weight exercise for a while and really like it. There is a continuous progression so I don't get bored, but the progression is at the right pace so I can keep up and make progress every week.
www.startbodyweight.com (http://www.startbodyweight.com)
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I like NerdFitness a lot, too. That is all. Just had to chime in. I paid for the $100 plan thing and have no regrets, though it's fully on me to get better about sticking to it.
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I've been doing push-ups, sit-ups, squats and running every day for a couple weeks and I am a: stronger and b: in incredible pain. Looking good!