View Full Version : My Favorite Body Weight Routines

07-17-2005, 07:47 AM
1. the 5BX http://www.statesa.com/gettingfit/5bx.php

2. The Royal Marine commando Fitness Workout.

3. Stott Pilates Advanced Matwork Routine...Great for core work and for recovery.

4. The "Jail house" burpee/Squat thrust workout Do this workout twice a week. Start with 20 sets of 5 squat thrusts with a 1 minute break between sets. Always go for 100 hundred total reps. Gradually decrease sets and increase reps until you can do 100 squat thrusts non-stop. Then do the same for burpees. Note- the difference between a burpee and a squat thrust is in the bupee you explosively jump. For variations add a hindu push and jump up to a pull up bar and chin yourself.

5. Power ups and Pistols-

Power ups are done on a bar or rings. "I don't have rings and understand they are much tougher on rings." Basically a pull up into a bar dip. Do this immediatly followed by a pistol - a one legged squat. on each leg. Rest one minute and do another. Start with 12 sets of 1 and work to 1 set of 12. When you can do that go to 24 and start over.


Mark V
07-17-2005, 09:16 AM
Thanks for this. Very interesting. Particularly the first two.

07-18-2005, 05:32 AM
I kind of cycle bodyweight workouts and weight training. I'm on a bodyweight phase right now.

The 5bX plan is great, especially for someone getting back into fitness due to it's progressive nature.

The burpee workout is a killer! The first time I tried it I nearly puked.

Right now I'm doing 110 total Hindu pushups, in sets of 20, 15 or 10 depending on where I'm at in the series, with a 30 second rest in between.

200 Hindu squats, in sets of 25 or so.

I also do some bridging. Some people freak out about that and claim it's dangerous, but to me it feels real good. Those exercises I learned from the Matt Furey Combat Conditioning course, but there are many other "functional fitness" gurus who incorporate them into their programs.

Every week I add something unusual like handstand pushups (I can do maybe 4 at one set), pistols, pullups and the dreaded burpee to break the monotony of endless hindu pushups and squats.

Then I do abs. I spend around 30-40 minutes working out and I do it 2x per week. I alternate that with running and swimming days. I'm lucky to have a good public pool 5 minutes from my home.

07-22-2005, 10:26 AM
Here's another good bodyweight training resource.

http://www.trainforstrength.com/ (http://)

07-22-2005, 04:08 PM
Here's another good bodyweight training resource.


+1. Scrapper's stuff is excellent.

07-23-2005, 06:46 PM
I found another site just surfing around. It's not entirely bodyweight but mostly. He's geared a lot towards "core strength" type of stuff. I haven't read through all his site yet but I thought I'd post the URL for folks to check out.


He has a LOT of stuff on his site. It's not specifically geared towards combative fitness but he does have a comprehensive list. He has a list of just about every kind of push up you can do :eek:

07-26-2005, 05:22 AM
www.dragondoor.com has a boatload of conditioning articles.

08-26-2005, 09:59 AM
I second the dragondoor.com suggestion. Check out this book...


Blunt Blade
08-28-2005, 10:36 AM
I have been using this for the past 6 months, incrementally progressing through the stages.


Are there any greater advertisments of body weight training than gymnasts?

Also been exploring some of Scott Sonnon's work.