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  1. #1
    Registered User Brotatoch1p's Avatar
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    Question Getting into bodyweight fitness

    So I canceled my gym membership as finances are a bit tight atm but I refuse to give up so looking into bodyweight fitness but it seems there's lots of exercises that are kinda for "show" and challenge which is great but my goals are to just kinda adapt from my gym goals to without equipment and keeps the same goals which is hypertrophy/strength/aesthetics but I want everything to be balanced because I know I have lots of imbalances. I have struggled with weak glutes, hams, abs, rear delts/traps/rhomboids, forward head/anterior pelvic tilt, so I'm hoping I can find some magic exercises to replace the machine exercises I was doing at the gym.

    My routine isn't really a routine as of yet.. It's more of a compilation of exercises I have been adding to a list that seems good that I can do almost anywhere.
    running/sprints
    pushups
    dips
    bw tricep extensions
    handstand pushups (not really doing these yet as I feel I'll injure myself lol)
    pullups
    inverted rows
    flutter kicks
    deadbugs
    planks/side planks
    glute bridges
    donkey kicks
    pistol squats

    then for flexibility/posture im doing
    chin tucks, lunge, bulgarian lunge, downward dog, doorway pec stretch, butterfly, childs pose, hamstring stretch, cobra, pigeon, wall slides.

    Looking for other exercise recommendations please and maybe even advice on setting up a "routine" out of the list. Just really want everything to be balanced. Thanks.
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  2. #2
    Han shot first! TolerantLactose's Avatar
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  3. #3
    Banned supramax's Avatar
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    Originally Posted by Brotatoch1p View Post
    So I canceled my gym membership as finances are a bit tight atm but I refuse to give up so looking into bodyweight fitness but it seems there's lots of exercises that are kinda for "show" and challenge which is great but my goals are to just kinda adapt from my gym goals to without equipment and keeps the same goals which is hypertrophy/strength/aesthetics but I want everything to be balanced because I know I have lots of imbalances. I have struggled with weak glutes, hams, abs, rear delts/traps/rhomboids, forward head/anterior pelvic tilt, so I'm hoping I can find some magic exercises to replace the machine exercises I was doing at the gym.

    My routine isn't really a routine as of yet.. It's more of a compilation of exercises I have been adding to a list that seems good that I can do almost anywhere.
    running/sprints
    pushups
    dips
    bw tricep extensions
    handstand pushups (not really doing these yet as I feel I'll injure myself lol)
    pullups
    inverted rows
    flutter kicks
    deadbugs
    planks/side planks
    glute bridges
    donkey kicks
    pistol squats

    then for flexibility/posture im doing
    chin tucks, lunge, bulgarian lunge, downward dog, doorway pec stretch, butterfly, childs pose, hamstring stretch, cobra, pigeon, wall slides.

    Looking for other exercise recommendations please and maybe even advice on setting up a "routine" out of the list. Just really want everything to be balanced. Thanks.
    Here's a couple of my flows: DEEP LUNGE (aka 'Worlds Greatest Stretch') - COSSACK SQUAT --> LATERAL LUNGE & TWIST - CRAB WALK - BEAR - SPHINX - SPIDERMAN CRAWL

    LEG PLYOMETRICS: TOE BOUNCE --> ANKLE/FOOT HOP --> 1/4, 1/2 & FULL SQUAT JUMPS - KNEE UPS - TUCK JUMPS - LUNGE JUMPS - SIDE TO SIDE & BACK & FORTH HOPS - CONTINUOUS BROAD JUMPS


    UNSUPPORTED BODY WEIGHT SISSY SQUAT --> REVERSE NORDIC - HERO
    CHILD - DOWNWARD FACING DOG - THORACIC BRIDGE - HIP PUSHUPS

    HIP PUSHUPS:
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  4. #4
    Registered User EiFit91's Avatar
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    Originally Posted by Brotatoch1p View Post
    So I canceled my gym membership as finances are a bit tight atm but I refuse to give up so looking into bodyweight fitness but it seems there's lots of exercises that are kinda for "show" and challenge which is great but my goals are to just kinda adapt from my gym goals to without equipment and keeps the same goals which is hypertrophy/strength/aesthetics but I want everything to be balanced because I know I have lots of imbalances. I have struggled with weak glutes, hams, abs, rear delts/traps/rhomboids, forward head/anterior pelvic tilt, so I'm hoping I can find some magic exercises to replace the machine exercises I was doing at the gym.

    My routine isn't really a routine as of yet.. It's more of a compilation of exercises I have been adding to a list that seems good that I can do almost anywhere.
    running/sprints
    pushups
    dips
    bw tricep extensions
    handstand pushups (not really doing these yet as I feel I'll injure myself lol)
    pullups
    inverted rows
    flutter kicks
    deadbugs
    planks/side planks
    glute bridges
    donkey kicks
    pistol squats

    then for flexibility/posture im doing
    chin tucks, lunge, bulgarian lunge, downward dog, doorway pec stretch, butterfly, childs pose, hamstring stretch, cobra, pigeon, wall slides.

    Looking for other exercise recommendations please and maybe even advice on setting up a "routine" out of the list. Just really want everything to be balanced. Thanks.
    For upper body: Buy some gym rings and a pullup bar and you'll basically be set for life, you'll never run out of resistance with these. Check out FitnessFAQs for lots of great advice. Generally you'll want to progress from easier to harder variations over time. For instance pullups -> L-sit pullups -> Archer pullups etc.

    For lower body things get more tricky. Pistol squats are not great in my opinion; I did them for a while and it's one of the least effective lower body movements I've used.

    I believe it's better to work on ATG split squats and then transition to something like shrimp squats which are brutal on the quads. The former will already be very challenging if you lean forward as far as you can.

    Nordic curls are an amazing hamstring exercise.

    Also don't forget to train your lower back, people who do mostly bodyweight training often neglect this. Do reverse hyperextensions on a piece of furniture, or back extensions with your wife sitting on your legs. You can make these exercises very challenging by manipulating leverage. The less support you have the harder the exercises get.
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  5. #5
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Just follow Iron Wolf on Youtube and you will be fine.

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  6. #6
    Registered User GeneralSerpant's Avatar
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    Don't be afraid to mix high volume and high frequency.
    Looks good when flexing Crew
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