File :-(, x, )
Anonymous
Sup fit, long story short, I moved into a town that has no gym and is around 50 kilometers away from the nearest gym. Now while I'm saving up for my own squat rack+barbell I want to do some calisthenics, because I just feel like such a fatass without doing any kind of working out.
I have no equipment except of a pullup bar, So yeah, suggest me a workout plan or something.
Pic kinda related.
>> Anonymous
http://www.simplefit.org/bodyweight-exercises.html
>> Anonymous
Get a squat rack and barbell then get a bench
>> Anonymous
>>325290
Thanks, what about dips though? I heard you can do them on a chair with your feet on the floor or something?
>> Anonymous
>>325284

Do 100 push ups.
>> Anonymous
move out of the sticks cleetus

Chop wood, churn butter, plow fields, and whatever else you weirdo hick small town mountain folk do.
>> Anonymous
>>325333
>Chop wood, churn butter, plow fields
This would be awesome actually.
>> Anonymous
>>325299
Is started good but then came the CHI QUA SHU FONG NING PONG bullshit, what the hell?
>> Anonymous
http://www.corrupt.org/data/lifestyle/bodyweight_strength_training/
>> Anonymous
>>325412
Well, it became better towards the end, actually giving instructions and stuff.
>> Anonymous
Dips, Chins, Leg lifts, Hyperextensions, Wide/High jumps. Done.
>> Anonymous
>>325111
>> Anonymous
Okay well its hard to answer without more information about how strong you are and what kind of exercise you like. If you've got all the time in the world then I would reccomend knocking out 200 pushups throughout the day (assuming you can manage sets of 20 thats 10 sets, 3 in the morning, 3 at night 4 whenever you have time during the day) and something similar with pushups. Do your leg work at the end of the day and depending on your strength that could be body weight squats, 1 leg deadlifts, pistol squats, Glute Ham raises, or those isometric wall squats they made you do in school.

If you want something more like a traditional bodybuilding split that only takes a little bit of time during the day i would put you on say.... 2 days on 1 day off 1 day on last day off and then repeat. that being a 5 day cycle. then It would break down to say
monday:pushing exercises
tuesday:pulling
wednesday:off
thursday:legs
Friday:off

pushing day: warm up with pushups and work up to doing a set of10 of the hardest variation you can manage eg - feet raised, hands on chairs, handstands against walls, from straps hung over your pullup bar, diamond pushups or whatever. Get a gallon Milk jug and use it to workon whichever part of teh pushing chain that gets left out by doing traditional isolation exercises like lateral raises, tricep kickbacks or chest flyes.
>> Anonymous
pulling day: start with inverted Rows (upsidown pushups or whatever you call them) from the bar with your feet on the floor. and work up to pullups for 1 max set. get the milk jugs if you want to work your biceps. to do shrugs or other heavy upper back movements go lift your couch or something from one end.

Leg day: run sprints, or run up your stairs fast to warm up. Then work up to the the hardest squat variation you can manage be it one legg squats or jumping squats or whatever. Finish with and isometric wall sit for time. Conversely you can do milk jug one leg deadlifts and glute ham raises if you want to work the back of your legs.


on any given day do some planks to work your abs. This plan should be good for like 6-10 weeks minimum before it needs any real tweaks.
>> Anonymous
Thanks for the help guise, I guess I'll be working towards one legged squats and one arm pushups/pullups naked warrior style, with some HIIT using this old jumping rope I found.
>> Anonymous
Dig a hole in your yard, maybe waist deep and about 4 feet across. Chop wood on another day. Get a sledge hammer and safety glasses and go bust some big rocks into smaller rocks.

Depending on what part of wherever you moved to, you might be able to go rock climbing if your body can handle it.

Just stay active, run, jog, go dominate children in basketball and football if that's all you can do.