I'm gonna make a list of workouts I use without weights. I'm kinda going to work from upper body down to lower body... Anyone that has any other good workouts PLEASE ADD TO IT... make a post and include the section of body it works out... I can compile the list later.
Shoulder Shrugs in handstand
(I don't really want traps that big.... mine are about medium and help make the shoulders look fine.. I'm happy with that...)
wall sit while holding arms up against the wall until they fall off lol
Pushups with Fingers pointed in and elbows out (Hershey, Shoulder's Width, and Wide pushups flexing pecs on peak of pushup)
"Knuckles In, Fingers out" Pullups
dips. Keep your elbows in.
pushups with fingers out elbows in and flexing tri's at peak of pushup
wide grip fingers-over-the-bar "military" pullups (behind the head, elbows out)
regular wide grip fingers-over-the-bar elbows out pullups if you can't do behind the head yet or if it hurts your shoulders to do so.
Arch ups? I never do em...
Supermans (lift 90-degree or straight arms up while lifting legs up)
"back crunches" (like a crunch, but you lay on your stomach and squeeze your lower back at the peak of it)
"Full-Length" situps (lay flat, sit up with arms behind your head, touch toes, repeat)
Bicycles until I can't breathe (works obliques too)
Pike ups (bring legs and arms up in the air and touch, done fast)
L-Seat on pull-up bar (works hip flexors and lower stomach)
Pike ups on pull-up bar
concentration crunches, let legs fall to one side to work obliques
As a former gymnast I can do full right and left splits and "chinese" or middle splits about 1 foot from the ground... May sound sick to you all... but having that kind of flexibility greatly reduces possiblity of injury and is all around useful. I've never really known a weightless workout for hamstrings though...
I also do Tae Kwon Do... so side and back kicks naturally do gluts.
Quads(I hate working these out):
"frog jumps"... like hindu squats but jumping forwards
90 degree wall sit with ankle-to-knee vertical and knee-to-hip horizontal
..... none? all I know about these is calf raises on the stairs... those take forever and I hate em'... any more?
big toe muscle (Woos the ladies!):
raise and lower 10,000 times tones the toe!!!
ADD YOUR "WEIGHTLESS" WORKOUTS TO THE LIST!!!
*I've had reconstructive surgery on my wrist.... My "ending" gymnastics injury involved a broken wrist and a torn off ligament... I did gymnastics for 9 months like that becuase we thought it was just bad tendanititis (but mainly because my coach was tough and I promosed I would finish the season.... there's no going back on a promise!!!)
I've been blessed with "good genetics" and I was an extremely skinny and hyper child. Here's me (how many times have I posted this picture?... oh well)