Bodyweight workout

W

weightliftingfb

0
Due to financial/other problems I cannot use the gym till January. I still do boxing on Monday,Wednesday, Friday. And do various types of runs (HIIT, Interval,skipping, long distance) from monday to friday. I was wondering if I wanted to add in bodyweight work such as variations of push ups, sit ups and bodyweight squats and etc, should I do them everyday or every otherday like a weightlifting session. I am not looking to add in much mass since I am cutting, I am just trying to maintain strength the best way I can.
 
I do Push ups every day, and have seen only improvements. As long as your not tearing muscle, i see no reason not to do it everyday.
 
Also, do pull ups like your life depends on it, pullups combined with everything else youre doing will be a good full body workout.Remember, use your lats to pull and don't shrug your shoulders at the top, and remember to go all the way down.
 
pushups, handstand pushups, one arm pushups, pullups and chinups, one legged squat, glute- ham raise, glute- ham bow.
all very effective bodyweight exercises. used them for 3 months when i didnt have a gym and saw good results.
 
well i made my workout schedule that i'lll be using for a couple months.

Day 1

5k jog (Morning)
Skipping 10 minutes (Afternoon)
Heavy Bag Punching (Afternoon)
Speed bag punching (Afternoon)
Push Ups 3 Sets of 15
Crunches 3 Sets of 15
Burpees 3 Sets pf 10

Day 2

3 Minute interval sprints. (I run the hardest I can for 3 minutes) (Morning)
Skipping 15 minutes(Afternoon)
Shadowboxing 5 minute rounds 4 times.
Bodyweight squats
Glute Hamraises
Push Ups 3 Sets of 15
Crunches 3 Sets of 15

I'll be doing that from Monday to Friday and concentrate my Saturday on my jab,straight,hooks and footwork and the skill aspect. Full rest on Sunday.

How could I improve this workout? (I am also on a slight calorie deficit since I need to lose alot more body fat to be more efficient at boxing)

Thanks.
 
ghs09 said:
pushups, handstand pushups, one arm pushups, pullups and chinups, one legged squat, glute- ham raise, glute- ham bow.
all very effective bodyweight exercises. used them for 3 months when i didnt have a gym and saw good results.
Click to expand...

Good stuff in there, a lot of exercises you need to use just 1 arm/leg to get effective resistance.
 
*Shameless self plug* lol..........I do have an entire website dedicated to bodyweight workout videos. Use what you like, don't use what you don't like.
 
weightliftingfb said:
thanks for the replies. what more question, does calisthenic improve your power?
Click to expand...

Yes, to a certain point. Than you will require more resistance.
 
You must log in or register to reply here.
Back
Top