Trying to come up with my own exersizes

[thefelixculpa 0]

I don't have any money to spend on any weights or basically anything. I can only use my own body weight for my workouts.

One exersize i've thought of, I don't know if this has a name or if anyone does it, is to stand on one leg, jump in place as high as I can on that one leg, land on my toes and lower myself until my foot is flat as slow as I can.

Is there any exersize similar to this that anyone does? Would this help me with speed?

I've been doing a daily routine of 100 pushups and 100 crunches and curling a 20 lb dumbell (all I have/can afford right now) as many times as I can until each arm falls off every other day.

Trying to come up with leg speed exersizes using only my body!

[Nutella 0]

Yours sounds a little.. complex. It also sounds like it won't be too efficient.

Try standing with one leg on a bench (or low table, hell) and put your arms up in front of you. Then lower the leg not on the table (make sure your toes are pointing up) until your heel touches the floor. Hold it for a second. Repeat.

Trust me. It's not that easy.

[fatwabbit 93]

Lunges... got something I read about using whatever you can find in the house. Those huge 4 litre bottles of water/juice, you can use those once you've finish with the water/juice. Just fill it up with water or sand, and you've got some weights to work with.

For me, its easy to add another 14 or 15kgs when I'm doing weight... just carry my son. He sits on my back when I do my pushups, and I can tell you that he does enjoy playing horsey with his ol' man

[Law Goalie 147]

Kids:no longer just a cheap substitute for turkey at Christmas!

[MJDhcky9 0]

Ty the "prison workout routines" they give good ideas using only at home items such as bricks, water jugs, etc.

[sabre09923 0]

Split squat holds. Lunge out, and hold til your leg is dying. Repeat for other leg.

You don't really have to use a bench, like Nutella did. If you can, it makes it harder, but I don't have a flat surface that's stable/low enough in my house.

[oggy_3 0]

try squating your on weight 30-40 times with 3 sets.

[thorpedo26 0]

wall sits?

lunges with those 20lbs dumbelss you have

of course pushups and situps "you alreay said that" also doing planks help the core. and dips with a few chairs

[thefelixculpa 0]

Yours sounds a little.. complex. It also sounds like it won't be too efficient.

Try standing with one leg on a bench (or low table, hell) and put your arms up in front of you. Then lower the leg not on the table (make sure your toes are pointing up) until your heel touches the floor. Hold it for a second. Repeat.

Trust me. It's not that easy.

I like the sound of that. What is the point in holding it when my heel touches the floor? Won't my weight be supported by both feet then.

[sabre09923 0]

Yours sounds a little.. complex. It also sounds like it won't be too efficient.

Try standing with one leg on a bench (or low table, hell) and put your arms up in front of you. Then lower the leg not on the table (make sure your toes are pointing up) until your heel touches the floor. Hold it for a second. Repeat.

Trust me. It's not that easy.

I like the sound of that. What is the point in holding it when my heel touches the floor? Won't my weight be supported by both feet then.

Your toe will be pointing UP, and you just barely want to touch the floor w/ your heel.

[gman 0]

At the risk of repeating myself and boring you all, here is a link to burpees. They are great for developing explosive power as well as aerobic and anaerobic threshold training depending on your intensity level. I have just started doing two pushups per rep instead of one for a very intense workout.

http://www.rosstraining.com/articles/burpeeclip.htm

Here is a link to some various bodyweight exercises. Open it up and you can click on the link on the bottom right for "previous bodyweight training tips":

http://www.ironmind.com/ironmind/opencms/i...xtremepage.html

Enjoy

[habsmaniac 0]

I don't have any money to spend on any weights or basically anything. I can only use my own body weight for my workouts.

One exersize i've thought of, I don't know if this has a name or if anyone does it, is to stand on one leg, jump in place as high as I can on that one leg, land on my toes and lower myself until my foot is flat as slow as I can.

Is there any exersize similar to this that anyone does? Would this help me with speed?

I've been doing a daily routine of 100 pushups and 100 crunches and curling a 20 lb dumbell (all I have/can afford right now) as many times as I can until each arm falls off every other day.

Trying to come up with leg speed exersizes using only my body!

try this www.niketraining.ca

[awall 0]

I don't have any money to spend on any weights or basically anything. I can only use my own body weight for my workouts.

I always feel guilty when I reccomend what I'm about to, cause I don't necessarily follow my own advice. Basically I have a hard time following any exercise routine cause of my own laziness. If you are willing to spend a little cash you can look at Matt Furey's Combat Conditioning. It's all about body weight exercises or what we used to call calisthenics.

http://www.combatconditioning.com/

Try the Hindu Squat. Begin with your feet shoulder-width apart and your arms pulled up tight to your chest. Keep your back fairly straight and squat down till your thighs are parallel to the floor. As you drop down swing your arms behind your back. When going up swing your arms up and have them stop at chest lvl. Once you have reached the up position bring your arms in as if you were rowing a boat. Inhale as you pull your arms in, exhale as you lower yourself. Repeat.

Go easy on these the first few times till you know you can do them well. When you can do hundreds of them, then try doing them one leged by lifting one leg out in front.

The Hindu Pushup a.k.a the Cobra pushup.

Hand and feet on the floor shoulder width apart with your butt in the air and your head looking down at your feet. Bend your elbows and lower your body in a circular arc till your arms are straight and your chest is up and your hips are almost touching the ground. Look at the ceiling and inhale. Push back toward your heels once again straightening your arms and stretching your legs till you get in the starting position. Exhale. Repeat.

There are other exercises like that in Combat Conditioning and Combat Abs. You can even try handstand pusups. I think that this is really good stuff and you don't get the damage you can do over time with weight training you also develop functional strength. The only reason I'm not in better shape myself is that I don't have the habbit of exercising on any regular basis.

I know that for a while when I was doing this stuff Coach noticed a difference on the ice, and he also started noticing when I had quit doing it.

[sabre09923 0]

Don't do hindu squats though. IT forces your knees to go past your toes, causing more stress on the ligaments in your knees.

[gman 0]

Don't do hindu squats though. IT forces your knees to go past your toes, causing more stress on the ligaments in your knees.

That is one of the many fitness myths circulated since the advent of weights. Hindu squats are just fine on your knees if you don't add any more weight than just your body. Ideally you want to go all the way down as low as you can and rock up on your toes. You will have to go up on your toes to keep from falling over backwards. Saying that dropping all the way down is bad is saying that using the full range of motion that your body has is bad. Go slow at first as your body may not be accustomed moving this much.

I like alot of Matt Furey's stuff, but I cannot stand the hype. There are sites on the internet that show you clips on how to do these exercises for free. They are not his movements, they have been around for a very long time. He just packages them up in alot of hype.

[awall 0]

That is one of the many fitness myths circulated since the advent of weights.

Thanks for clearing that up.

I like alot of Matt Furey's stuff, but I cannot stand the hype. There are sites on the internet that show you clips on how to do these exercises for free. They are not his movements, they have been around for a very long time. He just packages them up in alot of hype.

Yeah his hype can be a bit much. I have to admit that when I picked up combat conditioning I was kinda surprised that I had done a good deal of the stuff at one time in my life. One thing I can't stress enough is that you need to start slow. Way back before hockey when I first tried Hindu Squats I did 10 the first day. I could barely walk the next day, so I only did 5 the next day. By the 3rd day I was moving like an old man. I tried to do too much too soon for my bad shape. Alot of you guys are still young and can still get away with lots, but as you get older and the warranty runs out....

I will say this. I will take anyone at their word utnil they give me a reason not to trust them. That said I've seen testimonials, not all on Furey's site, that say they've benefited from Body Weight Exercises even after they've torn themselves up in the weightroom. Add to that my limited experience with it. I hightly suggest it.

Ack. I sound like a shill. I come back to the board after a long absence and start promoting a product.

[Jarick 5]

I have been putting together a "home gym" with cheap equipment:

Pull-up bar (a good one that screws into the door frame) - $25

Jump rope - $5

65 cm fitness ball - $15

Pushup bars - $10

Gym mat - $15

Most of it you can get for cheap at Target or any generic sports store. It should hit most of the muscle groups somewhat well, and incorporating the fitness ball, helps with stability and core muscles.

But at the least, I'm getting a bit stronger, especially with the core muscles, and it only cost as much as one month of a gym membership.

[number21 3]

Jarick, where did you get that pull-up bar?

i have checked some local chain stores, but haven't found one yet. I was also thinking about figuring out a home depot version.

[Super Star 0]

Jarick, where did you get that pull-up bar?

i have checked some local chain stores, but haven't found one yet. I was also thinking about figuring out a home depot version.

I got my pull up bar in wallmart, I also seen it in sports authority so just check your local stores and ask the worker to help you if you can't find it.

[Jarick 5]

Jarick, where did you get that pull-up bar?

i have checked some local chain stores, but haven't found one yet. I was also thinking about figuring out a home depot version.

I've only found the crap versions in stores, and actually that's the only thing I don't yet have. Amazon has it, Target has it online, it's the GoFit one.

Here's a link

I got my pull up bar in wallmart, I also seen it in sports authority so just check your local stores and ask the worker to help you if you can't find it.

Does the walmart version screw in to the door frame? Both the S.A. models were just rubber stoppers, maybe I'll swing by again and look tonight.

[Super Star 0]

it does screw in with 5 screws to each side.

this one

http://www.walmart.com/catalog/product.do?product_id=4564433

[Jarick 5]

Fantastic, I'm picking one up tonight! Thanks for the heads up.

[number21 3]

Thanks guys!

maybe i missed it at SA, i'll ask next time.

[tomh7 2]

Just about the only thing you will ever need for a home gym anywhere. I just started using this at my gym and my trainer has me doing 75% of my workout on it and it really kicks my ass. The only bad thing is finding a place at home to attach it.

[sabre09923 0]

That is one of the many fitness myths circulated since the advent of weights. Hindu squats are just fine on your knees if you don't add any more weight than just your body. Ideally you want to go all the way down as low as you can and rock up on your toes. You will have to go up on your toes to keep from falling over backwards. Saying that dropping all the way down is bad is saying that using the full range of motion that your body has is bad. Go slow at first as your body may not be accustomed moving this much.

Thanks for pointing that out. I have the book since my dad loves it so much. First time I tried Hindu Squats I pulled 100, but the next day my knees were creaking and cracking like I needed a cane to help me walk, so I've stayed away from them. I've used many of his exercises, but he makes it sound like just using your bodyweight will get you as far as weights will. Yes, you will have a huge strength increase compared to not doing any strength training at all, but with your own bodyweight, you end up hitting a wall; where using your bodyweight won't get you any stronger anymore. That's when you use weights.