I’m gonna be away from the Gym for about 40 days, and i need training exercises i can to with my own weight, because i don’t have access to equipment. I need around 4-5 different exercises for breast, legs/tights, abs, biceps/triceps, back.
Would be very nice with link to visual instructions so i can print them out and take them with me
I was actually thinking of making a 4 week video course for people who travel and dont want to go to the gym etc but instead I've only got a free written course out there. I recommend you stick to the basics
Squats, push ups, sit ups, pull ups(if you can find a bar) or you can actually do rows lying on the floor under a table and pull your self up, lunges, tricep dips
I definitely agree with Bonesaj's comment below. Definitely stick with the basics. The beauty of body calisthenics is that the exercises are only limited to your imagination (and your current fitness level ofcourse).
The stronger you get, the more you can find ways to test your strength. For example, instead of doing a pushup on a flat surface, you can elevate both your feet and hands with chairs! This way, you can descend well past hand level and REALLY engage your chest. Or with pull ups - you can pull up fast then SLOWLY descend, which really challenges your core as well. And lets not forget about plyo-exercises (clap pushups, clap tricep pushups, jump squates, etc.)
I think people REALLY underestimate the potential of body calisthenics; functional strength is key, for sure.
I actually did find a workout routine you can try. It always helps to start with a pre-made plan so that in the future, you can change it up as you wish!
