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body weight exercises
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specifically upper body ones....what can i do?
i am trying to love burpees by doing 22 a day this month, combined with 22 situps (sometimes with a weight up to 8kg) and 22 pushups.
my legs are pretty muscly but i look like a lollipop so looking to tone and shape my upper body as i lose weight.
hit me with some ideas |
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By (user no longer on site)
over a year ago
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Leg curls
Tricep dips
Body weight shoulder press
Star plank
Donkey kicks
Squats
Bridges
Pretty much all exercise aimed to target your body from the ass up |
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By (user no longer on site)
over a year ago
|
"Leg curls
Tricep dips
Body weight shoulder press
Star plank
Donkey kicks
Squats
Bridges
Pretty much all exercise aimed to target your body from the ass up
What about ass specific ?  "
The last three |
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"Leg curls
Tricep dips
Body weight shoulder press
Star plank
Donkey kicks
Squats
Bridges
Pretty much all exercise aimed to target your body from the ass up
What about ass specific ?
The last three "
I love squats |
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"specifically upper body ones....what can i do?
i am trying to love burpees by doing 22 a day this month, combined with 22 situps (sometimes with a weight up to 8kg) and 22 pushups.
my legs are pretty muscly but i look like a lollipop so looking to tone and shape my upper body as i lose weight.
hit me with some ideas"
Then swimming is the perfect solution for you
And cycling
|
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Planks. Body weight rows (difficult to do at home). Shoulder taps. Buy a pull up bar from Argos (other retailers available) and do those.
Squats are great, but they won't help your upper body, as you probably know! |
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Press ups
Inclinded press ups
Dips - using two chairs
Use 2kg bags of sugar for arm extensions
Planking and extended planking
Lift the sofa in reps of ten
Lots of things you can do. Inbox me if you want a more indepth list |
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"Leg curls
Tricep dips
Body weight shoulder press
Star plank
Donkey kicks
Squats
Bridges
Pretty much all exercise aimed to target your body from the ass up
What about ass specific ?
The last three
I love squats "
Can't beat squatting on a guys face or dick  |
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By (user no longer on site)
over a year ago
|
Boxercise.
Or if you can get access to a punch bag and someone who can show how to use it. (assuming that you don't know?)
But assisted chin ups, dips, shoulder press, push ups, handbike, rowing on high resistance.
All great.
|
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super responses, thanks guys.
i wen swimming the other day and forgot how much i liked it but didnt really think of it as a body weight exercise.
i run, play netball one lunchtime a week at work, do circuits at work when i can but always feel i can be doing more lol
i tried PiYo (pilates and yoga) once and nearly died lol might try that again in the future. |
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"specifically upper body ones....what can i do?
i am trying to love burpees by doing 22 a day this month, combined with 22 situps (sometimes with a weight up to 8kg) and 22 pushups.
my legs are pretty muscly but i look like a lollipop so looking to tone and shape my upper body as i lose weight.
hit me with some ideas"
You could try reverse tricep dips.....use a chair or small table, face forward and place your hands on the chair behind you with your legs out stretched. Keep your knees soft and not braced. Lower down full range of motion and return. To make the exercise easier bring your feet in closer toward you.
If you need any further advice about this or anything else just PM me. |
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"You can get very strong from doing pull-ups (palms facing away from you) and press ups alone. Not super stacked but strong."
No great disrespect but
IF the OP is the size she portrays on her pics both dips and pull ups , even press ups would be to intense if at all possible , she will do more harm than good
Seriously stick to the aerobic or use controlled weights .
calisthenics or body weight exercises are actually quite advanced and very hard work , I'm fairly fit 76 kg 10 % body fat and I struggle to do them correctly
If op you wish to use your body as resistance I would recommend using a trx strap system which will allow modulation of your body weight
Although a person will find adding muscle will increase basal rate metabolism it is not easy and just exercising the muscle with weight is not the most efficient time spent for fat burning
Light weights higher reps are your friend , swimming and light weight hiit
I'd recommend personal advise from someone who can see and understands you specifically rather than a lot of generic Internet fitness
I will say if op can do 2 full tricep dips or pull ups she should be teaching us how you attained such amazing strength and not us patronising her
 |
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By (user no longer on site)
over a year ago
|
I do Kettleacise & Boxercise. Both great for upper body.
If you can't get to classes have a look on You Tube for some things you can do at home..preferably with a weight like a kettle bell.
Good luck x |
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"You can get very strong from doing pull-ups (palms facing away from you) and press ups alone. Not super stacked but strong.
No great disrespect but
IF the OP is the size she portrays on her pics both dips and pull ups , even press ups would be to intense if at all possible , she will do more harm than good
Seriously stick to the aerobic or use controlled weights .
calisthenics or body weight exercises are actually quite advanced and very hard work , I'm fairly fit 76 kg 10 % body fat and I struggle to do them correctly
If op you wish to use your body as resistance I would recommend using a trx strap system which will allow modulation of your body weight
Although a person will find adding muscle will increase basal rate metabolism it is not easy and just exercising the muscle with weight is not the most efficient time spent for fat burning
Light weights higher reps are your friend , swimming and light weight hiit
I'd recommend personal advise from someone who can see and understands you specifically rather than a lot of generic Internet fitness
I will say if op can do 2 full tricep dips or pull ups she should be teaching us how you attained such amazing strength and not us patronising her
"
I don't think anyone was patronising me. I currently weigh 16 stone 10lb.
At work I deadlift 30kg during circuits....I squat/power clean/snatch a smaller amount than that, I think maybe 20kg?
I hate tricep dips but can do them lol and I have got up to 6 proper pushups in a row lol
I already do a fair but if aerobic/cardio each week so looking for something to compliment that,make my core strong and deal with my bingo wings.
I am doing an 'i love burpees' challenge this month and doing 22 burpees each day alongside 22 pushups (mainly on my knees) and 22 situps. Someone at work mentioned bodyweight training over lifting so thought I'd check the fab gym out for ideas.
Have tried TRX but it aggravated my bursitis in my right shoulder. |
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By (user no longer on site)
over a year ago
|
I was thinking Kettle bell swings, medicine balls of different weights are good - throw to someone else or you as a weight to lift overhead.
Press ups as they do your arms as well. Wood chopper exercise with those long bands of rubber.
Sarah |
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By (user no longer on site)
over a year ago
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I phrased that perhaps a bit badly but was making a general point that it's possible to get very good core and upper body strength from those two exercises alone.
Obviously both exercises (especially pull-ups) require a decent degree of strength to start with...
And no one should be doing pull-ups especially with an existing shoulder injury.
Glad OP not feeling patronised. |
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"You can get very strong from doing pull-ups (palms facing away from you) and press ups alone. Not super stacked but strong.
No great disrespect but
IF the OP is the size she portrays on her pics both dips and pull ups , even press ups would be to intense if at all possible , she will do more harm than good
Seriously stick to the aerobic or use controlled weights .
calisthenics or body weight exercises are actually quite advanced and very hard work , I'm fairly fit 76 kg 10 % body fat and I struggle to do them correctly
If op you wish to use your body as resistance I would recommend using a trx strap system which will allow modulation of your body weight
Although a person will find adding muscle will increase basal rate metabolism it is not easy and just exercising the muscle with weight is not the most efficient time spent for fat burning
Light weights higher reps are your friend , swimming and light weight hiit
I'd recommend personal advise from someone who can see and understands you specifically rather than a lot of generic Internet fitness
I will say if op can do 2 full tricep dips or pull ups she should be teaching us how you attained such amazing strength and not us patronising her
I don't think anyone was patronising me. I currently weigh 16 stone 10lb.
At work I deadlift 30kg during circuits....I squat/power clean/snatch a smaller amount than that, I think maybe 20kg?
I hate tricep dips but can do them lol and I have got up to 6 proper pushups in a row lol
I already do a fair but if aerobic/cardio each week so looking for something to compliment that,make my core strong and deal with my bingo wings.
I am doing an 'i love burpees' challenge this month and doing 22 burpees each day alongside 22 pushups (mainly on my knees) and 22 situps. Someone at work mentioned bodyweight training over lifting so thought I'd check the fab gym out for ideas.
Have tried TRX but it aggravated my bursitis in my right shoulder. "
I will repeat if you can do a 100 kg dip we can teach you nothing
If trx hurt then full body weight will hurt more as they are executed EXACTLY the same but trx allows weight modulation
Sadly regardless of what you hear spot reduction does not happen and the best way to maintain your strong core and reduced the fat that accredited wings , is to continue with your circuits, I'd suggest lowering the weight and aiming for a higher heart rate
Pull ups are good but to facilitate them you will either need to use trx correctly (have tuition) or use pull down machines
Of course all of the above is nothing without the correct nutrition xxx |
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"You can get very strong from doing pull-ups (palms facing away from you) and press ups alone. Not super stacked but strong.
No great disrespect but
IF the OP is the size she portrays on her pics both dips and pull ups , even press ups would be to intense if at all possible , she will do more harm than good
Seriously stick to the aerobic or use controlled weights .
calisthenics or body weight exercises are actually quite advanced and very hard work , I'm fairly fit 76 kg 10 % body fat and I struggle to do them correctly
If op you wish to use your body as resistance I would recommend using a trx strap system which will allow modulation of your body weight
Although a person will find adding muscle will increase basal rate metabolism it is not easy and just exercising the muscle with weight is not the most efficient time spent for fat burning
Light weights higher reps are your friend , swimming and light weight hiit
I'd recommend personal advise from someone who can see and understands you specifically rather than a lot of generic Internet fitness
I will say if op can do 2 full tricep dips or pull ups she should be teaching us how you attained such amazing strength and not us patronising her
I don't think anyone was patronising me. I currently weigh 16 stone 10lb.
At work I deadlift 30kg during circuits....I squat/power clean/snatch a smaller amount than that, I think maybe 20kg?
I hate tricep dips but can do them lol and I have got up to 6 proper pushups in a row lol
I already do a fair but if aerobic/cardio each week so looking for something to compliment that,make my core strong and deal with my bingo wings.
I am doing an 'i love burpees' challenge this month and doing 22 burpees each day alongside 22 pushups (mainly on my knees) and 22 situps. Someone at work mentioned bodyweight training over lifting so thought I'd check the fab gym out for ideas.
Have tried TRX but it aggravated my bursitis in my right shoulder.
I will repeat if you can do a 100 kg dip we can teach you nothing
If trx hurt then full body weight will hurt more as they are executed EXACTLY the same but trx allows weight modulation
Sadly regardless of what you hear spot reduction does not happen and the best way to maintain your strong core and reduced the fat that accredited wings , is to continue with your circuits, I'd suggest lowering the weight and aiming for a higher heart rate
Pull ups are good but to facilitate them you will either need to use trx correctly (have tuition) or use pull down machines
Of course all of the above is nothing without the correct nutrition xxx"
ok, thanks |
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"I phrased that perhaps a bit badly but was making a general point that it's possible to get very good core and upper body strength from those two exercises alone.
Obviously both exercises (especially pull-ups) require a decent degree of strength to start with...
And no one should be doing pull-ups especially with an existing shoulder injury.
Glad OP not feeling patronised. "
Lol my patronising comment was relative
I was not implying anyone was
However if she could do a 100 kg pull up , she is beyond most of our abilities and knowledge we would technically be telling her stuff she must know to have achieved such a feat xxx
I rep 75 for 15 and 110 for only 4 thus I'd be asking her the secret xxx |
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By (user no longer on site)
over a year ago
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Never tried additional weight on pull ups - they're hard enough as it is!! Currently at bodyweight (96kg) x 20. Perhaps added weight would be the way to improve?
|
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"Never tried additional weight on pull ups - they're hard enough as it is!! Currently at bodyweight (96kg) x 20. Perhaps added weight would be the way to improve?
"
That's pretty impressive , yes to improve you need to constantly increase the work load
Reps ,sets, weight ,or decrease rest
If you're doing a strict 20 you need a belt and extra 10 kg increase reps weekly until you can do 15 then weight up again
If you struggle to add reps decrease the rest by 10 seconds for a few weeks then try again
Constant overload is the key , it's a long game , hard work and you need to understand your body xxx |
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By (user no longer on site)
over a year ago
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A bag of sugar each hand streched out do slow controled squats with a punch from both arms at the top of each squat...... stomach, arms, back, with added bonus of thighs and bum tonning x |
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By (user no longer on site)
over a year ago
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If you look on YouTube at HIIT then it will give you some ideas of things to do. Keep things mixed up though as this works best. Have you tried an ab wheel? |
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"Handstand push ups to work your shoulders and give your upper body some width for a nice v-shape."
To whom are you suggesting this elite exercise ?
If the OP is performing 30 kg deadlifts she will have no need for any other ab exercise , ab exercises for most are a total waste of their precious time
The ab roller for example although keeping the ab s under tension it actually works and tightens the hip flexors
Simply holding correct form whilst performing all exercises and squeezing the abs will give the rectus abdominus the stimulating it requires to give the body strong stabilisation xxx
|
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By (user no longer on site)
over a year ago
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"Handstand push ups to work your shoulders and give your upper body some width for a nice v-shape.
To whom are you suggesting this elite exercise ?
If the OP is performing 30 kg deadlifts she will have no need for any other ab exercise , ab exercises for most are a total waste of their precious time
The ab roller for example although keeping the ab s under tension it actually works and tightens the hip flexors
Simply holding correct form whilst performing all exercises and squeezing the abs will give the rectus abdominus the stimulating it requires to give the body strong stabilisation xxx
"
I was suggesting an ab wheel as it can also help the rest of the upper body!! Trust me I know what I'm talking about... |
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"Boxercise.
Or if you can get access to a punch bag and someone who can show how to use it. (assuming that you don't know?)
But assisted chin ups, dips, shoulder press, push ups, handbike, rowing on high resistance.
All great.
"
Great advice |
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"Handstand push ups to work your shoulders and give your upper body some width for a nice v-shape.
To whom are you suggesting this elite exercise ?
If the OP is performing 30 kg deadlifts she will have no need for any other ab exercise , ab exercises for most are a total waste of their precious time
The ab roller for example although keeping the ab s under tension it actually works and tightens the hip flexors
Simply holding correct form whilst performing all exercises and squeezing the abs will give the rectus abdominus the stimulating it requires to give the body strong stabilisation xxx
I was suggesting an ab wheel as it can also help the rest of the upper body!! Trust me I know what I'm talking about..."
So you recommend the ab wheel above all other vastly more suitable exercises for the OP and you think she could hold correct form and not hurt herself ?
|
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"Boxercise.
Or if you can get access to a punch bag and someone who can show how to use it. (assuming that you don't know?)
But assisted chin ups, dips, shoulder press, push ups, handbike, rowing on high resistance.
All great.
Great advice "
 |
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By (user no longer on site)
over a year ago
|
"Handstand push ups to work your shoulders and give your upper body some width for a nice v-shape.
To whom are you suggesting this elite exercise ?
If the OP is performing 30 kg deadlifts she will have no need for any other ab exercise , ab exercises for most are a total waste of their precious time
The ab roller for example although keeping the ab s under tension it actually works and tightens the hip flexors
Simply holding correct form whilst performing all exercises and squeezing the abs will give the rectus abdominus the stimulating it requires to give the body strong stabilisation xxx
I was suggesting an ab wheel as it can also help the rest of the upper body!! Trust me I know what I'm talking about...
So you recommend the ab wheel above all other vastly more suitable exercises for the OP and you think she could hold correct form and not hurt herself ?
"
I am not recommending it above all else if you look at my original post |
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By (user no longer on site)
over a year ago
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Thanks yeah I'll think about some of that...
I know a few people who can do a one armer and a one who can do a one finger one armer...which is pretty awe inspiring... |
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By (user no longer on site)
over a year ago
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Do AMRAP....As Many Reps As Poss...timed over 12mins
5 burpees
10 press ups
20 squat jumps
15 butterfly sit ups(with2kg bumdbell)
Get up to 4/5 sets per 12mins |
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By (user no longer on site)
over a year ago
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"specifically upper body ones....what can i do?
i am trying to love burpees by doing 22 a day this month, combined with 22 situps (sometimes with a weight up to 8kg) and 22 pushups.
my legs are pretty muscly but i look like a lollipop so looking to tone and shape my upper body as i lose weight.
hit me with some ideas"
Join a BodyPump class, just what you need! |
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"If you want body weight exercises, Google Frank Medrano.
If you just want to get fitter, just start doing as many classes as you can at your local gym  "
I want to tone and strengthen my core/arms. I do a lot of cardio etc already from running to netball to dancing. |
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By (user no longer on site)
over a year ago
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I subscribed to beachbody, has a huge array of workouts for beginners to adanced and you work at your own pace. PiYo is really good, just take it steady.
If you want to keep it simple, a gym ball is great. Try sitting on it while watching TV, core in , sit tall and try to balance with feet slightly off the ground |
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"If you want body weight exercises, Google Frank Medrano.
If you just want to get fitter, just start doing as many classes as you can at your local gym
I want to tone and strengthen my core/arms. I do a lot of cardio etc already from running to netball to dancing. "
Plank, and various variations of the plank will help core and side plank will help arms a bit. |
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