Bodyweight Fitness: Training Tuesday - Post Your Routine for 2020-04-28 |
- Training Tuesday - Post Your Routine for 2020-04-28
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-28
- Been really enjoying this program: Navy EOD Officer Prep Guide, with 15 week training schedule and nutrition guide
- Exercises to strengthen core without engaging hip flexors?
- How to target muscles around the knees.
- Symmetry
- Accountability
- What's the best way to achieve a 1 minute L-sit?
- I am unable to do push-ups with my arms at a 45 degree angle. How can I fix this?
- Deloading/Week off - I feel like I need it but yet I don't really want to
- Has anyone here been able to learn OAC/OAP without weighted pullups?
- What are your favorite exercises for outdoor calisthenics?
- (relatively) New to Weighted Pull ups - what's the best way to do it!
- Potential long term wrist injuries from pushups?
- Ab exercise alternatives that have no risk of using neck?
- Recommended routine when injured - what to do?
- I got tendonitis in my forearm, what can I do?
- Handstand
- RR Nordic curl progression?
- Front Lever Hip Flexor Question
- Recommended Routine + Jogging advice needed
- Pull up work out
- Canada/Canadians - where to buy rings?
- Suggestion on full body workout (no equipment)
- How to structure plans for progress?
- Am I missing some important muscles in this routine?
- Need help in building a case to allow gymnastic ring use in Parks
| Training Tuesday - Post Your Routine for 2020-04-28 Posted: 27 Apr 2020 11:06 PM PDT Training Tuesday! Post the full details of your routine and the progress you've made over the past week. Include as much detail as possible. All the past Training Tuesdays If you are posting an update from last week's thread (please do!), please link your old post. Copy the comment's address by right clicking the "Permalink" under your comment and clicking "Copy Link Address/Location" or similar, depending on your browser. Then include this in your post: Include these sorts of details:
Highlight the improvements you have made in your routine, since last week and include any videos or photos that are relevant. All top comments must be routine posts. Join our live chatroom on Discord! We're also on Facebook, Instagram, and Twitter! [link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-28 Posted: 27 Apr 2020 11:06 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
Reminders:
For your reference we also have these weekly threads:
Join our live conversations on Discord! We're also on Facebook, Instagram, and Twitter! If you'd like to look at previous Discussion threads, click here. [link] [comments] |
| Posted: 28 Apr 2020 07:53 AM PDT http://navy.rotc.umich.edu/wp-content/uploads/2018/10/EOD_Physical_Prep_Guide.pdf I like this program because it's simple and easy to follow. It has push-ups, sit-ups, pull-ups, running, and swimming as the workouts. To me this is a great balance of strength training and cardio. There's 2 phases to the program; Category I and Category II. Category I is 9 weeks and when you finish that you move on to Category II for 6 weeks. The difference between the categories is that the number of reps, sets, and distance all increase in Category II, and you add dips. There's also instructions for how to do pyramids which is a nice challenge to try and set PRs every now and then. This is a pretty fun program, I highly recommend it. [link] [comments] |
| Exercises to strengthen core without engaging hip flexors? Posted: 27 Apr 2020 07:02 PM PDT I have a problem where my hip flexors take over in most ab exercises and start to really hurt. I do a lot of core work but still can't do a sit up without my feet being held down and have lower back issues from tight hip flexors. What are some exercises I can do to strengthen my core to the point where my hip flexors won't take over anymore? [link] [comments] |
| How to target muscles around the knees. Posted: 28 Apr 2020 11:50 AM PDT 24F | 5'3" | 123lbs. I strength train 5-6 days per week and do lower body workouts 2-3 of those days. I mostly do lunges, squats, RDLs, calf raises, and glute bridges. No matter what, my the area around knees just doesn't seem to get toned. The rest of my body is responding well to this routine, especially my upper body. I'm also at a healthy weight. I could maybe loose a few more pounds but in general I don't think this is a fat loss issue. What are exercises I can add to help tone that area (especially above my knees). Any thoughts and ideas would be welcome, not just exercises. Thanks. [link] [comments] |
| Posted: 28 Apr 2020 07:00 AM PDT Are there any tips for symmetry? I've had a problem with it for ages. It seems like my left chest is bigger than my right and my left arm is slimmer than my right. It kind of hurts my body image and I would really want to improve. [link] [comments] |
| Posted: 28 Apr 2020 01:47 PM PDT Joined this thing to see if I could keep myself accountable for a long time. I am 17 and a senior in high school. I'm knowledgeable about what my body is capable of. My best mile was earlier this year at about 6:25 and I had a lot of muscle before this quarantine thing. Now I'm not working out, although I'm easing into a routine that starts tomorrow, and I hate it. Whenever I engage in health habits and exercise, I go hard and I feel like I won't stop. And then I stop doing the work, and my other (unhealthy) engagements consume my time up. It feels like I'm driven by a motor all the time, without a switch. I guess I'm looking for consistency in this subreddit that I can take out of high school. I would just like to self regulate my screen time, exercise and dietary habits if that's alright with you, thanks. [link] [comments] |
| What's the best way to achieve a 1 minute L-sit? Posted: 28 Apr 2020 11:48 AM PDT I'm having trouble progressing in the L-sit. I'm can currently do 3 sets of 24 seconds, but haven't gained much on the in the past few weeks. some days I'm able to do 3 sets of 25s but the next workout I go back down to 24s per set. [link] [comments] |
| I am unable to do push-ups with my arms at a 45 degree angle. How can I fix this? Posted: 28 Apr 2020 11:56 AM PDT I'm new to working out and want to get stronger, starting by doing push-ups. However, I can't seem to do them right. [link] [comments] |
| Deloading/Week off - I feel like I need it but yet I don't really want to Posted: 28 Apr 2020 02:20 PM PDT Hi all, I have some questions regarding deloading. Personally I think that I might need a deload or a week off. But I am not convinced (especially after watching MinusTheGym's video where he said that people in their first year of calisthenics typically don't need it).
I am just trying to figure out if my body is telling me to rest or I am just being a lazy lil shit. [link] [comments] |
| Has anyone here been able to learn OAC/OAP without weighted pullups? Posted: 28 Apr 2020 12:44 PM PDT I use a doorway pullup bar and the most weight I'm comfortable using for weighted pullups is ~40 lbs, so getting a strong weighted pullup 1RM is out of the question now. Has anyone been able to learn OAC/OAP without weights at all? What exercises did you do, and how long did it take? [link] [comments] |
| What are your favorite exercises for outdoor calisthenics? Posted: 28 Apr 2020 11:01 AM PDT What are your favorite exercises for outdoor calisthenics? Also do you have any tips to bail out and remain safe, not ending up in a fails compilation, for example falling after doing handstand on parallel bars. [link] [comments] |
| (relatively) New to Weighted Pull ups - what's the best way to do it! Posted: 28 Apr 2020 04:41 AM PDT I am currently following this Intermediate Routine which was recommended to me. I am using Weighted pull ups around it, as right now I only do this routine 3x a week (pull/push/abbs and core) so I add 2 weighted pull up sessions around this. My one rep max is around 25 kg. These consist of: Session one: Lower reps, higher weight 2 x 2 of 18kg 2 x 3 of 15 kg Session 2: Higher reps, lower weight 2 x 6 of 5 kg 3 x 4 of 10kg I have split into these 2 sessions based on this thread (I read this but i think it's too advanced for me) as it was discussed that it was good to do these 2 rep/weight ranges. However, is it worth me doing this (different rep ranges) as someone barely an intermediate and how can I safely progress the weight/reps in a systematic way to see progress but not injure myself? Edit: I am aware that this is not enough volume, but want some tips how to increase volume manageably for my level (max pull ups 12 clean reps) [link] [comments] |
| Potential long term wrist injuries from pushups? Posted: 28 Apr 2020 11:48 AM PDT Hi all, I have been working out from home as many of us have been the past few months. A few times a week I do a 'full body' workout which includes a few different pushups. These include close grip pushup, incline close grip, and incline pike pushups. I noticed early on that my wrists would hurt during the close grip pushups (especially the incline ones), but I just kind of pushed through the pain because I felt like my wrists were getting stronger. I now notice that I feel pain in my wrists when entering a regular pushup position. I workout in my garage which has cement flooring, but I use a yoga mat to do pushups on. I am wondering if I am walking into any long term wrist injuries? Are some people just not built to do pushups, or is my form, the fact that I am on cement floor? Are there better exercises for people with weaker wrists, but stronger chest/triceps? [link] [comments] |
| Ab exercise alternatives that have no risk of using neck? Posted: 28 Apr 2020 09:13 AM PDT Hello, I have a spine condition, which makes me engage the neck way too much when doing a lot of ab exercises. I've tried crunches, leg lifts, leg flutters, probably other stuff too that I can't remember, they all eventually make me feel like I'm about to pass out from the strain in my neck. This doesn't seem to be my fault, as I cannot perform the exercises at all without using my neck somehow, no matter how I try - possibly because of my muscles having to work a lot harder to keep my head in place because my spine doesn't properly support it. So far I have been doing horizontal squats and planks for the abs, which seem not to cause problems, but they are getting repetitive. Any other ideas as to what I could do? Thanks in advance. P.S. sometimes, but not always, the same thing happens when I do squats? yes, bodyweight squats, no weight added on the neck/shoulders. could it be something about my form? if so, what could be the culprit? EDIT: have no equipment available to me, by the way [link] [comments] |
| Recommended routine when injured - what to do? Posted: 28 Apr 2020 09:58 AM PDT So I'm currently following the recommended routine posted here: https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine But currently I have a slight pain in my forearm so I'm not able to do exercises like pull ups until my forearm is healthy again. Is there any recommended alternative or should I stop doing pull ups and keep going with the other exercises? [link] [comments] |
| I got tendonitis in my forearm, what can I do? Posted: 28 Apr 2020 07:46 AM PDT I'm a classical pianist and I'm huge into bodyweight training. I play about 5 hours a day and train about an hour every other day. I primarily just do full body workouts w/ the standard exercises: pull ups, push ups, squats and ab roller. I started getting a dull pain while playing piano the other day so I called it. The day after while working out I started getting sharper pains while hanging or doing push-ups so I stopped. Later that day my whole right arm below the elbow felt stiff and numb and I saw the writing on the wall. So I'm gonna probably be out for a couple weeks. Obviously I can still do cardio and some of the obvious leg/ab exercises. Is there anything I can do to train the upper body, or perhaps some lesser known lower body/ab exercises for my situation? Anything that puts no pressure on the forearms goes. Cheers! [link] [comments] |
| Posted: 28 Apr 2020 10:45 AM PDT How do I fix my slightly curvy handstand. I'm training 9ff the wall and squeezing my glutes and core but I still curve. What should I do? https://photos.app.goo.gl/8NpG8TFb6g2TVMeo8 [link] [comments] |
| Posted: 28 Apr 2020 02:29 PM PDT I'm noticing that the hinge progression goes from Banded Nordic Curl Negatives to Banded Nordic Curls to Nordic Curls. Does this mean I should go down on band resistance on negatives all the way to zero, and then load back up to the start and do the whole thing again but also including the curl portion? And then take that back down to 0? Or should I be doing negatives at one resistance, then the full curl at that same resistance, then switch back to just negatives and decrease resistance? [link] [comments] |
| Front Lever Hip Flexor Question Posted: 28 Apr 2020 02:26 PM PDT I've been progressing well with the straddle front lever but my right hip flexor/hip has been quite aggravated from this. My left side feels fine. Should I stretch my HF's more, or strengthen them? Here's a clip of my front lever training from today [link] [comments] |
| Recommended Routine + Jogging advice needed Posted: 28 Apr 2020 02:02 PM PDT I am currently doing the full Recommended Routine on Monday, Wednesday and Friday, but I would also like to do some cardio training atleast once a week, as I simply enjoy running. If I want to add one jogging session each day, of about 30 mins, would that be advisable? I am not sure which leg muscles are affected by the Recommended Routine and I dont want to sabotage my regeneration process. Thanks in advance!! [link] [comments] |
| Posted: 28 Apr 2020 10:08 AM PDT I'm looking for a good pull up routine that I can do from my house, using the doorway pull-up bar. On my pull up bar, you can do pull-ups, chin-ups, and Nuetrals. I'm thinking of doing 3 sets, with each set doing each of the three variants. I'm also planning to do them until failure. Your thoughts? [link] [comments] |
| Canada/Canadians - where to buy rings? Posted: 28 Apr 2020 01:23 PM PDT I'm progressing towards doing ring exercises and having a little difficulty finding a pair. It seems that during this quarantine, lots of people are thinking alike. Canadians, where did you pick up yours and what brand/model? [link] [comments] |
| Suggestion on full body workout (no equipment) Posted: 28 Apr 2020 01:13 PM PDT Could anyone give a good video recomendation or a list of a full body workout without equipment. Thank you! [link] [comments] |
| How to structure plans for progress? Posted: 28 Apr 2020 12:03 PM PDT So at the moment, I am doing 10 sets of 3 chin-ups and Athlean X's home chest 10 min workout for upper body (and some dumbbell work), and an ab workout and some legs for the lower body. And I was wondering how am I going to progress if I only do this workout. At the moment I can do around 4 archer push-ups and 6 chin-ups max. So if anyone can tell me how I can make a workout that allows me to progress with strength and different variations. Because I want to keep doing calisthenics in the future but if I do the wrong workouts I won't progress properly. [link] [comments] |
| Am I missing some important muscles in this routine? Posted: 28 Apr 2020 11:29 AM PDT I train every monday, wednesday and friday. I split the workout in upper body and lower body (MON: legs, WED: upper body, FRI: legs, MON: upper body....) Warmup: ~1.2 KM of exercise bike 10 incline push ups to get the chest warmed up properly Every workout: - at least 100 push ups The first set I do max (currently can do 17 with proper form, I fully lower myself and touch the ground with my chest, then go back up until my elbows lock out) The others I try to do at least 10 Between sets I rest about 2 minutes, if I didnt get to 10 in the last set I add more rest up to 3 minutes After 70 total or so generally my chest is fried, I go on with the workout and come back to the chest at the end. -- abs: 4 sets (one set is all of below), rest about 1:15 minutes every set, I do those at the end of the workout of the day - 15 sit ups - 15 leg raises - 50 seconds plank After every workout I stretch as well. The upper body part consists in this: For both pull ups/chin ups I only hang from my fingers, I dont use my thumbs at all - 5x5 pull ups, 3 minutes rest I try to have the best form possible, if for example on the 4th set I do only 3, the next one I only do slow negatives - 5x5 chin ups (close grip), 3 minutes rest - 4 sets of wrist rollers with 1kg, arms straight (my forearms could handle an heavier load, my shoulders cant), rest about 2 minutes I start with the weight touching the ground, roll up until it touches my hands, go back down until it touches the ground again, then continue rolling in the same direction until it goes back up and then back down. For the legs I do this: 1st circuit (I do this 3 times): - 7 pistol squats for each leg (I help myself with two fingers on the exercise bike handle, I still cant do a proper one) - 20 lunges (10 each) - 20 lateral lunges - 10 weird squats (weird because idk the name, but I basically go down, then halfway up, down again and then fully up) 2nd circuit is for calves specifically (I do this 2 times), 2:30 rest between sets: 45 seconds calf raises 15 seconds rest & switch position 45 seconds calf raises with externally rotated feet 15 seconds rest & switch 45 seconds raises with internally rotated feet Final notes: All exercises work pretty well, I am not sure if I am missing anything important that I should train, or if the order/rest/sets/reps of the exercises is optimal. Only thing that I have to complain about is the pull ups, when I started out I weighed around 57-58 kg (now 61kg) and I could crank out 5 decent pull ups and even 8 chin ups, its been about 3-4 weeks where my performance went (disappointingly) down with those exercises. I added the negatives last week and they seem to be working, as I am fairly sore in the lats and in the arms. Last thing, the push ups are just regular old pushups. I heard that I need to add incline/decline push ups into the mix, to work the uppper/lower chest as well, however I am unsure on how many sets/reps and the order as well. I think this is everything, if you've read all of it thank you. [link] [comments] |
| Need help in building a case to allow gymnastic ring use in Parks Posted: 28 Apr 2020 03:20 AM PDT Many of you like me might have experienced the difficulty in finding a suitable location to hang your gymnastic rings. The ideal location (for me), is outdoors in a relatively secluded spot, but not so secluded to hide you from the sun. Over the last month, I find such a spot, in my local park that is less than a 15-minute walk. The rangers there have seen me several times over the last month without saying a word, until yesterday. They told me to take down my rings and to move off. I inquired why and they said it was because I'm at risk of getting injured. I then asked to speak to their manager, and when they rang him, he said it was because it damages the tree. So to me, it sounds like they don't have one apparent reason other than it is unusual and deem it as a risk. After talking further with the two park rangers, they said my best bet was to get approval from the county council in the form of a letter. I'm aware that they probably just said this to end the conversation, but this was the perfect spot to work out, and I want to try at least get it back. So the reason for this post is I'm looking for ideas and examples or information that would help build my case so when I contact the county council they won't dismiss me. So far, I have checked the forest recreation act, and it doesn't list rings or hanging from trees as an undesirable activity. It also says that clubs can get special permission, so maybe that's an angle. To clarify, I need help with constructing a persuasive argument to allow me to use this spot. So if anyone has any similar experiences with dealing with this type of thing or has any facts with sources along the lines of 'it's safe', it would be most appreciated. Edit: spot in question [link] [comments] |
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