Swanso help me out son :)
Moderators: Boss Man, cassiegose
Swanso help me out son :)
swanso you really sound like you know wat your doing please give me a workout i can stick 2 i just spoke to couzin and see says she goes running everyday and weights everyother day and shes goin a real slim body.i got o much go in me i was finkin of jumping rope and running everyday mon to fri then everyother day like mon,wed,fr and sun do pressups (diff handgrips) pulups, dipd, parallel dips, squats, lunges things like that coz i dont want to be bulky at the moment i just wana be well toned, so people can see i workout, dont tell me about chad or what ever his name is i culd really do with your advice what would you advice me to just, like if you were fitness instructor what would you tell me to do please help dude
for bodyweight only i wood do this:
- Planche (push) and Back Lever (push) Progressions (these r hard as u'll get)
- hollows for abs and core
- inverted or fat man rows (lats)
- L sits for lower abs
- supports between benches (top dips position but just hold straight arms for 1 min)
- pistol squats and low vol deads program for legs and / or maybe some olympic type lifts
here's some recommended reading b4hand:
- building an olympic body through bodyweight conditioing by christopher sommer (or something like that) for planche and back lever progressions
- gymnastic tension exercises by brad johnson
as for actual routines u can try:
100 rep push ups - choose 10 variations of pu's and do 10 reps of each starting from hardest to easiest. if 2 hard straight off or can';t think of 10 variations, choose 5 and do it twice through
Time Circuit Ladder - count time not reps...1min on, 1 off, 2 on, 2 off, 3 on etc...once u can't do for a whole minute than work back down...can try doing 5 reps of each exercise and do as many reps as u can within a certain time block (5, 10mins etc)...for aerobic conditioning do tuck jumps, push ups and skipping counting skips...if u ahve eqipment for strength etc do pull ups and dips for 1st time zone and body rows and push up the next for 10 - 15min time blocks
i've got about 25 pages on gymnastic stuff so if u send me ur email address i can forward it 2 u although a lot of it is abbreviated and point formed. gymnastics training is hard. for more info on it go to ringtraining.com and drillsandskills.com for exercises
- Planche (push) and Back Lever (push) Progressions (these r hard as u'll get)
- hollows for abs and core
- inverted or fat man rows (lats)
- L sits for lower abs
- supports between benches (top dips position but just hold straight arms for 1 min)
- pistol squats and low vol deads program for legs and / or maybe some olympic type lifts
here's some recommended reading b4hand:
- building an olympic body through bodyweight conditioing by christopher sommer (or something like that) for planche and back lever progressions
- gymnastic tension exercises by brad johnson
as for actual routines u can try:
100 rep push ups - choose 10 variations of pu's and do 10 reps of each starting from hardest to easiest. if 2 hard straight off or can';t think of 10 variations, choose 5 and do it twice through
Time Circuit Ladder - count time not reps...1min on, 1 off, 2 on, 2 off, 3 on etc...once u can't do for a whole minute than work back down...can try doing 5 reps of each exercise and do as many reps as u can within a certain time block (5, 10mins etc)...for aerobic conditioning do tuck jumps, push ups and skipping counting skips...if u ahve eqipment for strength etc do pull ups and dips for 1st time zone and body rows and push up the next for 10 - 15min time blocks
i've got about 25 pages on gymnastic stuff so if u send me ur email address i can forward it 2 u although a lot of it is abbreviated and point formed. gymnastics training is hard. for more info on it go to ringtraining.com and drillsandskills.com for exercises