Could use some help

[xDraftx]

Hey guys,


I don't mean to come off as some kind of noob but I could use some help coming up with a BW routine.

I already do the common calisthenics like pull ups, dips, pistols, and push ups but that sounds pretty weak compared to some of the routines I've seen on here.

I just need to find a way to come up with something I can follow over a 5 day period so I can free up Saturday and Sunday for other training. (Distance running/biking)


I don't have any major goals as of right now. I'm just trying to increase functional strength that i can apply to things like climbing and MMA.

Also I havent had alot of free time to workout lately so thats something else I need to work around.

I've been trying to come up with a BW routine to replace my weights for sometime now so any help you guys can offer is greatly appreciated.

Thanks.

[cheesedog]

Well, there is nothing wrong with weights, lots of martial artists use them. If you lift for strength and power and use the BW exercises for endurance and flexibility, you'll be doing well. Of course, if you don't have access to weights, there is still alot of things you can do with just your bodyweight.

If you can already do dips, pullups, and pistols, you could work on things like Handstand Pushups, One Hand Chins, Jumping Pistols, One Leg Hyperextensions, Planche Pushups, and Front Levers. Plyometrics like High Jumps, Broad Jumps, and Box Jumps for power.

[xDraftx]

Well, there is nothing wrong with weights, lots of martial artists use them. If you lift for strength and power and use the BW exercises for endurance and flexibility, you'll be doing well. Of course, if you don't have access to weights, there is still alot of things you can do with just your bodyweight.

If you can already do dips, pullups, and pistols, you could work on things like Handstand Pushups, One Hand Chins, Jumping Pistols, One Leg Hyperextensions, Planche Pushups, and Front Levers. Plyometrics like High Jumps, Broad Jumps, and Box Jumps for power.



Thanks for your response.


The thing is I do have access to weights and everything I need I just want to use BW exercises for strength and power.

I used to weight train every day, its just I get bored with it. I never get bored with calisthenics. Also I see faster results and gains and I even feel stronger using only BW.


Thats why I want to come up with a whole routine of nothing but calisthenics which I can follow just like a normal weight lifting routine.

I already have a good weight lifting routine. Now I want a calisthenics routine.


Thanks again.

[cheesedog]

That's cool. You could try something like this:

Monday, Wednesday, and Friday -- Strength Workout --

1. One Leg Squats, 3 sets. When you can do 15 or 20 do jumping one leg squats.
2. Pullups or Chinups, 3 sets. If these are easy, you can start working on One Arm Chins.
3. Dips, 3 sets. Unless you are completely against the use of external weights, hold a dumbbell between your feet for more resistance.
4. Handstand Pushups, 3 sets.
5. Horizontal Rows, 3 sets
6. Hyperextension, 3 sets
7. Incline or weighted Situps, 3 sets

Tuesday and Thursday -- Endurance Workout --

1..Sprint x 1 minute. This can be any kind of sprint; run, bike, row, stair sprint, hill sprint, fast burpees, any kind you like or have access to.
2. Pushups x 1 minute
3. BW Squats x 1 minute
4. Situps x 1 minute
5. Pullups x 1 minute
Do these as a circuit with no rest between exercises, and rest 1 minute between circuits. Do 3-5 circuits.

This might be too much if you're doing alot of other activities, scale it down if you need to.

If you have any questions feel free...

[xDraftx]

That's cool. You could try something like this:

Monday, Wednesday, and Friday -- Strength Workout --

1. One Leg Squats, 3 sets. When you can do 15 or 20 do jumping one leg squats.
2. Pullups or Chinups, 3 sets. If these are easy, you can start working on One Arm Chins.
3. Dips, 3 sets. Unless you are completely against the use of external weights, hold a dumbbell between your feet for more resistance.
4. Handstand Pushups, 3 sets.
5. Horizontal Rows, 3 sets
6. Hyperextension, 3 sets
7. Incline or weighted Situps, 3 sets

Tuesday and Thursday -- Endurance Workout --

1..Sprint x 1 minute. This can be any kind of sprint; run, bike, row, stair sprint, hill sprint, fast burpees, any kind you like or have access to.
2. Pushups x 1 minute
3. BW Squats x 1 minute
4. Situps x 1 minute
5. Pullups x 1 minute
Do these as a circuit with no rest between exercises, and rest 1 minute between circuits. Do 3-5 circuits.

This might be too much if you're doing alot of other activities, scale it down if you need to.

If you have any questions feel free...


Thanks man. I'm gonna try this for a little while and see how it works out.


Another problem I think I have is selecting which exercises should be done on each day.

For example when I did weights I had a ''Push, Pull, and Leg'' routine and with weights its pretty easy to decide which lifts should be done on what days.

I don't want to accidently over work or under work parts of my body.