bodyweight exercises

Replies to This Discussion

Permalink Reply by JBF Mentor Tom Mortensen on October 25, 2011 at 2:23pm

If you choose a bodyweight program that focuses on core stability, flexibility and mobility this would supplement the 7MM regime very well. I have some experience with that myself, I am into kettle bell training which is a combination of circuit training, cross fit, cardio and strength, using a kettle bell for some of the exercises. All mixed up in a very varied and never boring 60 minute program. I do this on my non-7MM (or MYM at the moment) days. It has done wonders for my core strength and especially my lower back has gained up till now unknown strength, mobility and endurance.

 

There a quite a few such programs out there and many gyms offer classes, which is preferabl to doing it on your own. Nothing like a little music and an energetic trainer to spur you on!

 

You could set up your schedule in many ways, like 2 days 7MM, then one day KB, 2days 7MM and 1-2 days off. Or you could switch back and forth on a weekly basis.

• ▶ Reply

Permalink Reply by Ess Three on October 27, 2011 at 4:09am

I'm hoping to focus on functional fitness - flexibility and mobility.

 

My gym doesn't have any classes, so I'm hoping to be able to do something at home. I'm going to buy a bar to do chin/pull ups and dips.

 

Like this:

In terms of schedule, doing bodyweight one week and gym the other could work. I could still do cardio at the gym on the off week. . .

 

Hmm.

• ▶ Reply

Permalink Reply by JBF Coach Sarah on November 1, 2011 at 3:22pm

Look for the P90X bar. You don't have to get the whole program with the DVDs (gets expensive) but I know you can find "used" bars on line, from people who thought they'd do it and bail!

 

The bar just hooks onto a door frame with no screws, so it won't damage anything. You can take it down and place it on the floor to do push ups as well.

 

And when you're not training, it stores in a closet if you have room left somewhere :)

• ▶ Reply

Permalink Reply by JBF Coach Sarah on November 6, 2011 at 9:53pm

I just made a program for a new client who has no equipment at all at her home, other than a treadmill.

 

One of the exercises which had her "crying" at the time of the workout, and sore the next day; was a one-legged chair squat.

 

Basically, you stand on a firm and stable chair on one leg, hold on to something fixed (like a door jamb or railing or something, and squat letting the other leg hang free. You then repeat with the other leg.

 

I'd never tried it before showing her this exercise, and I can squat having my own weight on a Bb across my shoulders/upper back, but frankly ... 4 reps of this "thing" and I decided it was enough of a demo for her :)

• ▶ Reply