Hello

[d_headshot]

Im 16 years old. I heard about this site from another site which I go on. I can only do 10 push ups and I don't know how many sit ups I can do because I always cheated myself during physed in school. I want to have the strength of a gymnast or breakdancer so I can be able to do alot of handstand tricks with strength, pull my self up on ledges, and to able to have a strong upperbody. I will post my leg workout plan soon.

[juggledex]

You're at that young age where you just need to practice and see what you've got. For example, practice holding handstands as long as you can (against a wall if your balance isn't up to par yet), and start building up strength for handstand push-ups. Practice pull-ups, muscle-ups, dips, etc.

This site will also help: http://www.beastskills.com/

[d_headshot]

You're at that young age where you just need to practice and see what you've got. For example, practice holding handstands as long as you can (against a wall if your balance isn't up to par yet), and start building up strength for handstand push-ups. Practice pull-ups, muscle-ups, dips, etc.

This site will also help: http://www.beastskills.com/

I can't do any of the exercises on there lol. How many sets of push ups should I do? 5 sets of my maximum?

[juggledex]

Sure, why not? You could also work on the 100 pushup challenge (do 100 pushups as fast as you can, time it, and try it again a few days later to improve the time)

There's also this workout
http://bodyweightculture.com/forum/showthread.php?t=5231

and the classic to get you started
http://youtube.com/watch?v=418fNl6UjHs

[d_headshot]

Heres my workout plan of exercises that I will be doing 5 times a week or when I don't have wushu or work(if I get a part-time job):

Evening(or when finished homework, work, etc):

Squats - 2x20
Toe press Squats - 1x20
Sumo Squats - 2x20(toes pointing outward)
Wushu Squats - 1x20(one and a half or double shoulder width)

Jumps - 1x60(30 hops, 30 as high as I can go)
Knee tuck Jumps - 3x10
Squat Jumps - 5x10
Squat knee-tuck Jumps - 1x10

Night:

Crunches - 1x60
Sit ups - 1x60
Single leg raises(each leg) - 2x20
Double leg-raises - 2x20

Push-ups(90 seconds in between) - 3xMaximum
Bicep Curls(each arm) - 2x20(10 pound dumbells)
Parallel Bicep Curls(each arm) - 2x20(10 pounds)
Wrist Curls(each arm) - 2x20(10 pounds)

Before bed:

Rotating Bicep Curls(each arm) - 2x20(10 pounds)
Standing Upward Flys - 2x10(10 pounds)
Standing Flys - 2x10(10 pounds)
Weighted Shadow Boxing[jabs, crosses, hooks, uppercuts(each arm)] - 4x20(5 pounds)

[juggledex]

The good news is, you do a lot of leg work. The bad news is, there is no back, shoulders or triceps. You've laid out the classic teen workout, all abs, chest and biceps.

Here's what I suggest:
Remove all the isolation (curls and flyes). These types of exercises are only supplemental to the main compound movements.

There are seven main compound lifts are Deadlift, Squat, Bench, Chin-up, Dip, Shoulder Press, Row. If any of those are not in your training, put them in.

Bodyweight variations are:
Squat, Push-up, Chin-up, Dips, Handstand Push-up, Horizontal Row. There is no substitution for Deadlifts in BWE's. To work similar muscle groups, perform Bridge, Glute-Ham Raise and Good Mornings (toe-touch).

While your dumbbell weight is low, you could always bent over row and/or clean & press them for additional back (and shoulders with the press).

You don't really have enough weight to Deadlift, but you can get the form down with the dumbbells, and it'll still give you improvements.

If you can't Handstand Push-up, you can do Pike, High Incline, Hindu or Divebomber push-ups to build strength to this. At least shoulder press those dumbbells before you fly them.

You may also want unilateral leg work such as lunge variations and pistols (single leg squats) to your leg work, possibly dropping one of the redundant squat variations.

If you have no place to Chin or Dip, make one. These two execises are incredibly valueble to total upper body strength.

Chin-ups for biceps, close grip push-ups for triceps.

You may find this is too much to do every day. It's ok to split these up into two or three fullbody routines that you do on different days. No excuses, do all this.

[d_headshot]

See, I am very limited to the stuff I can train with. All I have is 4 dumbells, my house to exercise in, and some resistance tubes that are hiding somewhere. I don't have any access to a gym untill school and no bars or things like that for chin ups. I also don't have any inclined training tools. The exercises that I don't know what you mean are Shoulder Press, Rows, Glute-Ham Raise, and toe-touches. I can't do pistols(almost popped a knee trying one). And I have to work up strength because I can't do a handstand push up or only one or two reps of those push up variations.

[juggledex]

Can't you people google anything anymore?

Shoulder Press
http://youtube.com/watch?v=FpWrzp9Mnyg

Dumbbell Row
http://youtube.com/watch?v=k6GdkW_XnCU

Bodyweight Rows
http://www.youtube.com/watch?v=9JsBfsmva3M

Glute-Ham Raise
http://youtube.com/watch?v=44DAxF6bneY
you can prop your feet under a couch or something heavy. This guy is showing the beginner (pushup) technique. Once you get stronger you won't need your hands.

Toe Touch (keep your back straight, bend forward and touch your toes. You can hold your dumbbells or put your hands behind your head)
http://youtube.com/watch?v=n1VxmGfOdYw

Your silver platter is turning gold, stop pushing it away and feast off of it's fine delicacies.

[koltz]

it's not a short and peaceful way to any strength gain , good luck and welcome aboard.