What can I do without weights

[tennisVS]

To Stay fit and healthy for my winter tennis. I'm 15 if that means anything. I would really appreciate any things you guys suggest thank you:)

[Rickson]

My 2 favorite exercise are dips and pull ups. This is coming from a former personal trainer with a 345 lb. flat bench press. I used to love the weights, but in recent years, I got more into calisthenics just to see what kind of exercises I could do without a gym membership. Remember, I was used to working out for free due to my job at various gyms. Anyway, I have a lot of parks to choose from and I start with pull ups. I'll do 2 sets of 10 and move on to dips. I do 2 sets of 15 and I'm done. For legs, I just go up the stairs 2 steps at a time and I'll do 2 flights for 2 sets or in other words, 4 total flights of stairs. I'll end the routine with some hanging leg raises for abdominals (2 sets of 20). You cover total body with that routine and it only takes 20 minutes.

[tennisVS]

My 2 favorite exercise are dips and pull ups. This is coming from a former personal trainer with a 345 lb. flat bench press. I used to love the weights, but in recent years, I got more into calisthenics just to see what kind of exercises I could do without a gym membership. Remember, I was used to working out for free due to my job at various gyms. Anyway, I have a lot of parks to choose from and I start with pull ups. I'll do 2 sets of 10 and move on to dips. I do 2 sets of 15 and I'm done. For legs, I just go up the stairs 2 steps at a time and I'll do 2 flights for 2 sets or in other words, 4 total flights of stairs. I'll end the routine with some hanging leg raises for abdominals (2 sets of 20). You cover total body with that routine and it only takes 20 minutes.

thank you very much.

[Rickson]

You're very welcome.

[JSE]

You can get a great workout and stay fit without any weights.

Dips
Pullups
Pushups
Situps
Crunches/Bicycles
Plank w/ and w/o legs raises
Leg raises
Squats
Lunges
Running
Stairs


Just to name a few things. Do 2 or 3 sets of 10/12 of these and you will get a good workout. Mix in some jogging and stairs and you would get a pretty well rounded workout.

[tennisxlsdk]

i want to try and give up weights and do more of these as well eventually, weights along with cardio and tennis just tire me out. which one of these works out shoulders indirectly or directly?? thanks.

[Rickson]

Dips work the anterior and medial head of the delts while pull ups work the posterior head.

[FastFreddy]

I would do a squat thrust and pushups, or just add the pushup to the squat thrust. work up to 3 sets of 100 and you will be in great all around shape.

[JSE]

You can get a great workout and stay fit without any weights.

Dips
Pullups
Pushups
Situps
Crunches/Bicycles
Plank w/ and w/o legs raises
Leg raises
Squats
Lunges
Running
Stairs


Just to name a few things. Do 2 or 3 sets of 10/12 of these and you will get a good workout. Mix in some jogging and stairs and you would get a pretty well rounded workout.


Sorry, still in weight mode. You need to do a lot more reps that 10 to 12 with these exercises.

[Rickson]

Yes and no. You won't find too many guys out there who can do more than 12 straight pull ups.

[JSE]

Yes and no. You won't find too many guys out there who can do more than 12 straight pull ups.

Good point! I'm in pretty darn good shape but I am also about 245lbs. I can do about 5 tops. I got a lot of bootty to pull up, per my wife. :oops:

[0range]

Dips work the anterior and medial head of the delts while pull ups work the posterior head.

Hi Rickson is there a reason you do/recommand 15 reps of dips instead of 10 reps (like pull-ups)?

I remember you said most people are stronger at doing dips, then shouldn't we do the same number of dips and pull-ups to avoid muscle imbalance?

Just wondering!

[coachdavidh]

Body weight circuits can be very demanding (pull ups, push ups, body weight squats, lunges, jumps, etc) as well as a fun way to mix things up. I would do five reps each of squats, lunges, push ups, and pull ups in a non-stop circuit for two to five minutes. It is a great way to improve work capacity.