Bodyweight exercise ideas?

[conorvansmack]

I'm going to be out of town for about 5 days and I'd like to have some kind of workout. I likely won't have access to anything to do pull/chin-ups on and I'm having trouble thinking of bodyweight exercises.

Here's what I have so far:

Air squats, jumping squats, lunges, jumping lunges,
Push ups - many variations - handstand push ups if I can find a wall to use or convince my wife to hold my legs still
crunches/reverse crunches
Mountain climbers

I just looking for something additional and suggestions for sets/reps.

 

[KoolDrew]

Squat variations (Bulgarian split squats, pistol squats, step ups)
1-legged glute bridge
Push-ups as well as one-handed push-ups
Tricep dips with a piece of furniture
Crunches

The only thing that may be hard to hit with bodyweight movements is going to be your upper back without someplace to do pull-ups.

 

[brikis98]

Here are some great resources for exercising with little to no equipment:

rosstraining.com
bodyweightculture.com

My personal suggestion would be to do any crossfit style workouts that rely primarily on bodyweight - this thread contains a PDF with a pretty good list.

As for individual exercises that use little to no equipment, here is a very incomplete list:

* Air squats, jump squats, one-legged squats (pistols)
* Pull-ups, clapping pull-ups, muscle-ups, one armed pull-ups, L-pull-ups
* Push-ups, one handed push-ups, incline/decline push-ups, clapping push-ups, handstand push-ups, diamond push-ups, knuckle push-ups, finger tip push-ups, dips
* Burpees
* Lunges, side lunges, backwards lunges, waling lunges
* Box jumps
* Sit-ups, crunches, Turkish get-ups (hold any random object in your hands), leg levers, flutter kicks, knees-to-elbows, leg raises
* Jump rope, double-unders
* Jogging, sprinting, running backwards
* Glute-ham raise (tuck your feet under a couch/bed or similar)
* Boxing, kick boxing, shadow boxing
* Rope climb
* Bridge
* Gymnastics: l-sits, planche, back lever, front lever

You said you don't have a pull-up bar, but really, you can do pull-ups on anything. Anything you can grip on to that is at a reasonable high, such as a jungle gym, pipes, support beams, tree limbs, a basketball hoop, door trim, and so on. If you buy a set of rings (such as elite rings), you can hang them up almost anywhere and do a ton of incredibly effective exercises, such as the ones in the got rings? article.

 

[conorvansmack]

Thanks for the ideas guys. I had totally forgotten about burpees. I used to hate those at muay thai. Ross Enamait's site is great. The "No Excuses" workout looks like a good choice. I'll only need this for 2 or three workouts. I'm visiting my brother-in-law in Baltimore, so we'll be walking a ton around DC, but I wanted some resistance stuff.

 

[BeauJangles]

Another great way to get a solid workout is trying things like planches, handstands, flags, etc, etc. Even if you can't do them, you'll wear yourself out trying!

 

[Net]

The U.S. Navy SEALS Workout

 

[conorvansmack]

Aside from the sketchy website name (teenbodybuilding) and questionable grammar, that looks ok. Thanks!