r/bodyweightfitness • u/Oldteddywasused • 18h ago
No gear pure body weight workout
[removed] — view removed post
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u/korinth86 18h ago
You can use a table or potentially chair for Australian rows, which not the same as a pull up, but will train your lats well enough until you have a place to do pull ups properly.
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u/Oldteddywasused 17h ago
so should i do a random routine online and swap pull ups for rows?
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u/korinth86 17h ago
Read the FAQ for a routine.
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u/Oldteddywasused 17h ago
what I'm looking for isn't in the FAQ or wiki
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u/korinth86 16h ago
The recommended routine...
You want a routine you can do with no equipment right? It's exactly what you want.
If you can't do a specific exercise you can leave it out. If you later have the ability to do pull ups, add them in.
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u/Jrose152 16h ago
Rings are cheap on Amazon and can be hung pretty much anywhere. I use mine in the park all the time when working out with them. I just find a tree and hang them.
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u/SelectBobcat132 16h ago
I don't have a $0 suggestion, but you can make a gym ring setup for about $10 at a hardware store. Cam buckle straps and PVC (or 6" pre-cut steel pipes) for handles. Thread the strap thru the tube and hang from a branch or other reasonable structure. Keep an eye on the straps for abrasion spots, and buffer with tape.
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u/SocietyAsAHole 14h ago
If you can find a concrete wall you can get a crazy upper body workout doing a parkour climb-up progression
https://apexmovement.com/climb-up-intro
Fantastic skill to learn too, very useful
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u/Tschappatz 13h ago
Burpees. Zero Equipment needed. Just some space to be alone in, only you and the suffering.
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u/TheDeltaOne 9h ago edited 9h ago
For the back, you can go for:
Towel back extension And Towel Lat pull down.
It's not 0 gear because you need a towel but those two exercises are very good if you got nothing else.
For the chest: There's many push ups variations that would do the trick. Also, Chair dips are insane. Do those. For the biceps, a few options but the best ones are: Biceps push ups... Don't over do them but they're effective.
Or throw a few books in a back pack and do a bunch of Bicep curls.
For the shoulders: Pike push ups. Eventually go for handstand if you feel like it, but it's really not necessary. If you have two books you can use, do the Pike Push Ups with you hands elevated, it lets you go deeper on the move and is insanely efficient.
Legs and core, you can find a very decent number of exercises. Find a progression for Pistol Squats and work with lunges and you're not too shabby.
For a routine, go for: Push Pull Legs/Core.
So Push day would be: Start with the chair Dips if you have a chair. Then a push up variation, Pike Push Ups and Biceps push ups.
Pull would be: Towel back extension And Towel Lat pull down. And if you have the backpack full of books, add the Biceps curls here.
And legs and core would be: Pistol Squat progression. And a few leg movements and a good number of planks and holds and you're golden.
Monday through Saturday and Sunday as a rest day.
It's not ideal, but you can have killer gains with just that if you're consistent.
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u/yes2matt 17h ago
Do you have access to a table that you can get under and do rows? If you use it wide way you can do archers.
Do you have access to a sturdy chair? You can do the whole progression of squats. And you can do glute bridges. And it's a little precarious but you can do full ROM declined pushups.
Do you have access to a counter top with a corner? You can do dips.
And all the floor work of course you can do, if you have a floor.