Easy body weight workout

Ok, so I need to shift focus back to some training. This one is another easy as hell workout to do with just your own body! Pretty cool, right?

The rep schemes are what can be a little complicated. Theres options. Lots of options. Plus rest time and all that mess. So what Im going to do here is just outline a few workouts to give you an idea and hopefully depending on your environment you can formulate your own workout from there.

So the basics is a 1-2 upper body workout. This requires something that you can do a pulling movement from. We want to hit not just chest but back as well. Is a continuous superset of 10 reps. You can use a sturdy shelf, pullup bar, branch, picnic table, regular table, rings, or what have you to perform some sort of pulling motion. The chest work is just done with pushups. You can use any variety of pushups based on your skill level but it needs to be a pushing motion. So heres what one workout I did awhile ago-

Pushups 10 reps
Pullups 10 reps (cheated like crazy)
repeat for 10 sets. Minimal rest.

So in the case of that the idea was to hit 100 total reps. Trouble is my pullups are ,and have been for a long time, terrible. So had to almost go into a kip. Ideally this would have been better off replaced with a hanging row or something that I could have unloaded some of my body weight off my arms. But at the time I only had a branch that somehow was sturdy enough to support my 255lb ass outside the hotel I was staying at. The "fitness" room was total garbage.

Heres another;
Pushups 20 reps
Pulls 20 reps
Squats 20 reps
Repeat for 5-10 sets

Once again alter as you need to. A good option if you can do the pull motion is to get yourself a band. They're relatively cheap and extremely easy to transport. But with this workout I altered squats to be more of a squat jump. 20 body weight squats really didnt do much for me. Even for 140 reps.

Last example;

Pushups 10,12,14,16,18,20,18,16,14,12,10 - Mixed it up with wide, reg, and narrow hands
Squats (same) - Squat jumps
Pulls (same) - Hanging row (low branch with feet on a rock)
Situp variation (same) - did V-ups at the time

This one wasn't as bad as I thought it would have been in my head before giving it a run. When you add so many different exercises that are unrelated the rest time increases before returning to the same muscle group. So the superset I mentioned first really hit the upper body hard. Add in some legs and ab work and suddenly those arms are getting a lot more rest.

So anyways next time you're traveling and need a good workout in a pinch try one of these or any mix you can think of. Better to get some volume work in then just take a day off.

Usually.