Decent bodyweight routines?

[Rob_M.]

Hi all, I was wondering if anyone knows of, or could suggest, some decent bodyweight strength training routines. I've been having problems with my forearms for several months now, and my doctor has referred me to a physio and suggested I stop using weights. I do, however, want to keep following a good exercise routine.

I have found two that I could, potentially, follow. The following is from Ross Enamait's Warrior Workout series (I've modified it slightly, and lowered the volume, as there's no way in hell I could cope with the suggested volume):

-BW Squatsx20
-Lungesx20
-Calf Raisesx50
-Finger Pushupsx10
-Knuckle Pushupsx10
-Knee Hugsx15
-Burpeesx10
-Regular Pushupx15
-Close grip Pushupx10
-Wrestler's bridge-15s
(Repeat for 3 sets)


The second I found on the Royal Marines website, and is a similar sort of thing:

-Pushupsx10
-Reverse Crunchesx15
-BW Squatsx20
-Chin-Upsx3
-Alt Knee to Elbowx15
-Box Jumpsx15
-Close-grip Pushupsx10
-Half-Sitsx15
-Lungesx10 (each leg)
(Repeat for 3 sets, the second with greater volume.)


Does anyone have any opinions on these two routines, or have any suggestions as to how they could be improved? I know a BW routine would preferably include dips, but I find they cause pain in my sternum, which after a quick Google search seems quite common in younger people (I'm 16.)

Thanks

[Young Athlete]

Yeah i have the same problem with dip and I'm 14. I would say get ross enamaits never gymless and follow the 50 day plan in there...Then continue on making it harder and harder.

[Rob_M.]

Yeah i have the same problem with dip and I'm 14. I would say get ross enamaits never gymless and follow the 50 day plan in there...Then continue on making it harder and harder.

Something to do with the cartilage not being fully developed I hear. I might order Never Gymless later on, I've got a few of Ross Enamait's manuals as .pdfs, but it's always nice to have a book to look through.

[Young Athlete]

It's worth it, I have infinite intensity and it's a great book

[Rob_M.]

I need to find some money from somewhere, I just spent about $70 on Starting Strength.

[Young Athlete]

Whoa, i only spent 30 mow some lawns or something

[grambo]

Check out Crossfit.com and the workout of the day (WoD) archive, there's a lot of bodyweight stuff in there. With your doctor/PT recommendation, I wouldn't do pull-ups though.

[Tresbien]

Since you found the Royal Marines site, you've probably seen this: http://www.royalmarines.mod.uk/training-tool.html

You have to sign up, but the routine you mentioned is solid. Though the sooner you could hit the weights again, the better.

Cheers.

[Rob_M.]

^Yeah, that's what I was looking at, but I'd of thought Ross's routines are probably put together better. I will get back to lifting ASAP, just need to see what this pyhsio says.

[Rob_M.]

Sorry about the double post. I've been looking on rosstraining.com and I've found another routine, which seems to be geared more towards conditioning and cardio fitness than strength, but that might not be a bad thing, as I want to lose fat, and then when I get back to lifting I might be in a position to start stuffing my face, and build some muscle.

Anyway, here's the routine: No excuses workout. It looks tough, but I'm looking forward to giving it a go.

[Doo]

No Excuses Workout should be good. I seem to recall it from Never Gymless.

The week after next I am on vacation and away from weights for 7 days. I am not ready for a week of rest so I plan on doing one of Ross' bodyweight routines just for that week. I think I will be doing Week 1 of the two week program:

• Day 1: Strength Workout (Maximal)
• Day 2: Minute Drills
• Day 3: Strength Workout (Explosive)
• Day 4: Minute Drills
• Day 5: Strength Workout (Maximal)
• Day 6: Minute Drills
• Day 7: Rest

I can do most of the exercises except for muscle-ups. I have not practiced those due to my other training.

[Rob_M.]

Sounds good Doo. I'm now thinking of going with one of Ross's routines temporarily, then back to lifting with either SL5x5 or the SS3x5 until I can squat 1.5xBW, then go onto some of Ross's more advanced stuff, like sled pulling, as it seems like great fun.

[Stork]

What about sandbag training? Works your forearms pretty hard but it won't be as uncomfortable as hard iron.