Having access to the best clubs and the best equipment is nice, but what can you do if that access is limited or non-existent? Body weight training is the answer. You have all the equipment and resistance you need with you all the time.
Some peripheral equipment, such as the TRX Training System, can be a great compliment to a body weight training program. The TRX (www.fitnessanywhere.com) allows you to use different leverage points to alter the intensity of each exercise. Basically, the more upright you are, the less resistance you will feel. The more parallel you are to the ground will impose a greater resistance when executing a specific movement.
Upper Body Exercises:
Reverse Overhead Extension
Lower Body Exercises:
Single Leg Lunge
Lateral Split Squats
Single Leg Squats
Core Training Exercises:
Twist + Tuck
Single Tuck and Twist In
Put together a combination of these exercises to create training programs. Here is an example of a 3 day/week program that incorporates a combination of all the exercises shown above:
Day 1 Day 2 Day 3
|Push-Ups||3||12-15||Front Fly||3||12-15||Reverse Fly||3||12-15|
|Pull-Ups||3||12-15||Reverse OH Extension||3||12-15||Overhead Extension||3||12-15|
|Single Leg Lunge||3||12-15||Overhead Squats||3||12-15||SL Squat||3||12-15|
|Hamstring Curls||3||12-15||Lateral Split Squat||3||12-15||Hamstring Curl||3||12-15|
|Knee Tucks||3||12-15||Twist + Tuck||3||12-15||Single Tuck + Twist In||3||12-15|
|Reverse Pikes||3||12-15||Pikes||3||12-15||Reverse Pikes||3||12-15|
Perform these exercises as a circuit, doing one set of each exercise with no rest between each, to increase the cardiovascular benefit to this program. Exercises can also be done as supersets, push-ups followed immediately by pull-ups, with a rest between each set. Alter your training sequence each week to avoid hitting plateaus in your development.
Train Smart, Train Hard and Recover