Comments on: Advanced Body Weight Workout – WARNING: This Will Kick Your Ass

By: Matthew Steven

Matthew Steven — Thu, 22 Jul 2010 07:03:38 +0000

Nice job Steve. Like the workout. I have to do a bunch of body weight stuff since I'm living in rural Japan, and I do agree that it can be really excellent. One body weight routine that I like to do is the Crossfit Warmup. Many people might know about this, but I figured I'd post the sample workout here anyways.

Samson stretch (30 sec.)
10-15 body weight squats (for more difficulty, use a pvc pipe and do overhead squats working on form)
10-15 push-ups
10-15 sit-ups
10-15 back extensions (If you aren't in a gym, you might not be able to do these on a machine. My solution is either doing Good-Mornings while really concentrating on pulling with the lower back muscles, or setting up an inflatable exercise ball on top of a STURDY table, laying on my stomach across the ball, gripping the sides of the table, and doing Reverse Hypers/raise your feet up to parallel behind you. Had a back injury and these really helped out.)
10-15 pullups.
10-15 dips.

That = 1 round, and the complete warmup is for 3 rounds. This was a really difficult warmup for me at the start, but once I was able to feel like this was actually a WARM-UP, my workouts really started taking off. In my experience, this is a much better way to warm-up/stretch especially if you are going to be lifting or doing circuit work. For those of you without pullup bars and on a budget, try finding someplace around the house that is steady and has a deep enough grip to at least get your fingers on it. In Japan, I don't have a pull-up bar, but I do have an I-beam that is suspended beneath the staircase outside and reachable. It really sucked at first doing flat-grip pullups, but now that I've worked on them my grip is stronger and my pullups are better.

Good luck everyone! (oh, and of course scale this back until you can do it, and sub exercises like Steve suggested.)

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By: weight set

weight set — Thu, 01 Apr 2010 11:35:33 +0000

Nerd fitness! Gotta love it! LOVE the title. I’m glad to find a place like this for those of us who are out of shape. I never have found anything so helpful. This is awesome. I’m a little weakling, and now I can get strong. Cute pic of the kid btw!!

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[...] ups). Do any of these exercises sound familiar? (cough, NF beginner body weight workout and NF advanced body weight workout, cough). By doing these exercises in a circuit without stopping, keeping your rep ranges in [...]

By: marcy weight

marcy weight — Wed, 27 Jan 2010 13:23:50 +0000

They are really good video and nices tips. It helps a lot of dieter or weight lifter to apply things in everyday life to be pratical for excercising, keep up good work!

By: LeslieW

LeslieW — Fri, 25 Dec 2009 21:01:58 +0000

Hey,

Nice work!

But why squat only to parallel? ^_^

Just gave you some link love here,

http://kbforum.dragondoor.com/kettlebells-stren...

By: NerdFitness

NerdFitness — Thu, 24 Dec 2009 16:31:09 +0000

Hey Gino, I'll shoot you an email with more clarification in a few minutes, but first I wanted to say thanks for the comment and I'm glad you're digging the site.

What you're seeing here is that you're probably a little stronger on your push muscles (chest, shoulders and triceps), than your pull muscles (back, biceps, and forearms), but that can be fixed.

The chin ups and pull ups are tough because they require you to pull your entire body weight around. As you train them, they'll probably get worn out more quickly than when doing your push ups and dips...if you can only do one rep on the chin ups....do the one, and then do a few "negatives" where you jump above the bar and slowly (not very slow, but with control), lower yourself down to below. You can crank out a few of these and you'll get stronger...just make sure you're not doing them on consecutive days.

Hopefully that makes sense. Check your email later on today and we'll discuss it more.

-NF Steve