As of now I dont have access to the gym. I do have one dumbell that is adjustable up to 20kg. I want to improve upper body muscular strength and endurance to help my game (i play tennis). Also a big part is to reduce my chance of injury and to balance out all my muscles (strengthen the weak muscles and basically my whole left side lol) I plan on doing the navy seal training program:
the first 9 weeks focus on pullups, pushups and situps. and the last 9 weeks on the same including dips. I want to start off with a program using bodyweight exercises and then use weights after i reach a plateau. I am wondering whether doing just pushups, pullups and dips in the ratio of the seal program will cause any muscular imbalances? if so, are there any exercises (preferably bodyweight or those that can be done with a single dumbell) for the neglected muscles?
With the situps, I will also probably do equal number of lying back extensions and mix in other ab exercises to work the obliques etc.
My lower body compared to my upper body is quite conditioned as I have always been doing bodyweight exercises (squats, lunges etc) whereas i rarely do upper body exercises. i do quite a bit of running, flat and uphill and bodyweight squats, calf raises etc (i dont really feel much of a workout anymore with just my bodyweight) and i also do an isometric exercise where you simply sit in the air and try to hold it for as long as possible. Should i really try and invest in more weights or a gym membership or is the uphill running and sprints enough for tennis?