WEEK TWO :: What Is The Best Calisthenics Workout?

[webmaster]

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TOPIC: What Is The Best Calisthenics Workout?

For the week of: 10/04 - 10/10
(Monday @ Midnight Is The Final Cut).

There are no weights, and no real machines around. Your only option for a workout is calisthenics.

What is the best calisthenics routine to improve strength and physique?

What kind of methods can be followed to get the best out of a calisthenics workout?

BONUS QUESTION ::

What are the best calisthenic programs you can do in a hotel room? Give your best routine!

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Don't discuss any other topic in this section. ONLY discuss the question above.

The best response will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see! We will only be picking two winners until this section starts becoming more popular. So, get to work and become famous!

Thanks,
Bodybuilding.com

[Dosquito]

I'm very interested in what the results of this WOTW will be.

[Squats]

Originally Posted by Dosquito

I'm very interested in what the results of this WOTW will be.

Very tough, I will come up with something in a few days.

[Squats]

What Is The Best Calisthenics Workout?

When there is no weight and no machines around, you have to be creative with what you do to help build muscle and get a nice physique. It’s pretty tough to get a good physique and build mass without weights, but you can use resistance. A lot of various exercises with body weight can be enough or you could get someone to apply pressure and resistance to help increase better stimulation of the muscles. You can also just use their whole body on certain exercises you are strong on. And if you can, invest in bands if your traveling or just got nothing else to workout.

Exercises
Chest

• Push ups
This is a good exercise to build your upper body with. It works your pectorals, triceps, and anterior deltoid. For this exercise work up to high rep range and then add weight. Say someone could only do 12 body weight push ups, well then they shouldn’t add weight and work on getting the rep ranges up. Then start to add weight gradually with some standing next to you pushing down on your back (lightly or hard depending on strength).

• Chest Dip
This is another good exercise to develop and strengthen the pectorals, triceps, and anterior deltoids. Most people will not have any equipment as seen in the demonstration above. You can easily use two couches put together, two chairs together. Be creative with whatever you have, and make sure you are safe doing it. A bad setup can lead to instant injury, so be careful with how you set this up.

• Incline Push ups
I don’t have a movie to show you how to perform this, but I will explain it to the best I can so you can understand. Perform a regular push up and then elevate your feet with a bench, bed, chair, etc. This will target more of the upper pectorals and developing those.

Back

• Chin-ups
This is one of the best mass builders for the back. It develops the lats very well then most exercises and can really build a nice back. Find a place were you can do these safely that is sturdy. If you can do these for a high amount of rep ranges then get someone to push down on your shoulders standing on a chair.

• Underhand Chin-ups
This is the same exercise just with a different grip. Most feel more comfortable doing the underhand grip. You will be able to lift more when you do these, so use resistance if needed.

• Hyperextensions
This exercise is good to strengthen the lower back. Another way to perform this exercise is on the edge of a bed, chair with someone holding your feet so your solid in place and won’t fall. Make sure you do this exercise safely, injury can happen if you fall.

Thighs

• Squats
Now for this exercise you don’t need to do weight. Go all the way deep and back up and when you need resistance, get a friend or someone to hold your shoulders and apply pressure downward. This is great for developing the quadriceps.

• Sissy Squats
This is another great exercise to develop the quadriceps. Be careful with this exercise and grab a hold of a sturdy structure to help support you through the movement. Most the time you won’t need this weighted, but if you do have a friend apply pressure to your shoulders.

• Lunges
This is a good exercise for developing the quadriceps. Just focus on getting low on this exercise and high repetition sets. It is hard to add weight, unless you want someone to sit on your shoulders.

• Split Single Leg Squats
This exercise is good without weight, great developer of the quadriceps. It is one of my favorites. You can put your leg up on a chair, step, and anything you can find that is sturdy and safe.

• Glut-Ham Raise
This exercise is really good for developing the hamstrings. You will need someone strong to support you on this exercise, basically like a hyperextension, but you curl your leg when you go up.

• Straight-Leg Deadlift
This exercise is a little more difficult. You will probably need to add some resistance with it when performing it. Always keep your lower back straight through this whole movement. Apply pressure to the shoulders and do it safely.

Neck

• Neck Exercises

Deltoids

• Upside-down Shoulder Press
Stand up against a wall and do a handstand, have someone spot you when you do this. Then bend your arms to a 90º angle or till your head touches the ground.

Biceps

• Chin-ups
This hits the biceps as well, very good mass builder that some don’t realize.

Triceps

• Bench Dips
Basic exercise that builds the triceps. Good for mass and strength. Setup two chairs and do dips, add resistance to shoulders if needed.

Abdominals

• Crunches
Just a basic crunch is all you need to work your abdominals.

Calves

• Calf Raises
Do calf raises on a step or block that is sturdy.

The Routine
Monday
Push ups 3 sets max reps
Chin-ups 3 sets max reps
Single Leg Squats 3 sets 3 max reps
Bench Dips 2 sets max reps
Ham-Glute Raises 3 sets max reps
Calf Raises 3 sets max reps
Upside-down Shoulder Press 3 sets max reps
Crunches 5 sets 25 reps
Neck 3 sets max reps

Wednesday
Push ups 3 sets max reps
Chin-ups 3 sets max reps
Single Leg Squats 3 sets 3 max reps
Bench Dips 2 sets max reps
Ham-Glute Raises 3 sets max reps
Calf Raises 3 sets max reps
Upside-down Shoulder Press 3 sets max reps
Crunches 5 sets 25 reps
Neck 3 sets max reps

Friday
Push ups 3 sets max reps
Chin-ups 3 sets max reps
Single Leg Squats 3 sets 3 max reps
Bench Dips 2 sets max reps
Ham-Glute Raises 3 sets max reps
Calf Raises 3 sets max reps
Upside-down Shoulder Press 3 sets max reps
Crunches 5 sets 25 reps
Neck 3 sets max reps

Hotel Training

For a lot of people traveling, they usually stop at most modern hotels. Most newer hotels now include a little gym area with some free weights or a machine or just some cardiovascular equipment. Well depending on what you got determines what you’ll do.

If you have no gym at the hotel your at or there is not a local gym you could go and pay a small fee to workout at for a day you would do the basic exercises listed above. You will have all the equipment there except for the chin-ups.

If you do have access to a hotel gym with some dumbbells and barbells or a machine to work with, just to the basics. Most the time there will be a free weight bench were you would do most exercises. Could perform a full-body workout with all the equipment easily.

[Dosquito]

Originally Posted by Squats

What Is The Best Calisthenics Workout?

When there is no weight and no machines around, you have to be creative with what you do to help build muscle and get a nice physique. It’s pretty tough to get a good physique and build mass without weights, but you can use resistance. A lot of various exercises with body weight can be enough or you could get someone to apply pressure and resistance to help increase better stimulation of the muscles. You can also just use their whole body on certain exercises you are strong on. And if you can, invest in bands if your traveling or just got nothing else to workout.

Exercises
Chest

• Push ups
This is a good exercise to build your upper body with. It works your pectorals, triceps, and anterior deltoid. For this exercise work up to high rep range and then add weight. Say someone could only do 12 body weight push ups, well then they shouldn’t add weight and work on getting the rep ranges up. Then start to add weight gradually with some standing next to you pushing down on your back (lightly or hard depending on strength).

• Chest Dip
This is another good exercise to develop and strengthen the pectorals, triceps, and anterior deltoids. Most people will not have any equipment as seen in the demonstration above. You can easily use two couches put together, two chairs together. Be creative with whatever you have, and make sure you are safe doing it. A bad setup can lead to instant injury, so be careful with how you set this up.

• Incline Push ups
I don’t have a movie to show you how to perform this, but I will explain it to the best I can so you can understand. Perform a regular push up and then elevate your feet with a bench, bed, chair, etc. This will target more of the upper pectorals and developing those.

Back

• Chin-ups
This is one of the best mass builders for the back. It develops the lats very well then most exercises and can really build a nice back. Find a place were you can do these safely that is sturdy. If you can do these for a high amount of rep ranges then get someone to push down on your shoulders standing on a chair.

• Underhand Chin-ups
This is the same exercise just with a different grip. Most feel more comfortable doing the underhand grip. You will be able to lift more when you do these, so use resistance if needed.

• Hyperextensions
This exercise is good to strengthen the lower back. Another way to perform this exercise is on the edge of a bed, chair with someone holding your feet so your solid in place and won’t fall. Make sure you do this exercise safely, injury can happen if you fall.

Thighs

• Squats
Now for this exercise you don’t need to do weight. Go all the way deep and back up and when you need resistance, get a friend or someone to hold your shoulders and apply pressure downward. This is great for developing the quadriceps.

• Sissy Squats
This is another great exercise to develop the quadriceps. Be careful with this exercise and grab a hold of a sturdy structure to help support you through the movement. Most the time you won’t need this weighted, but if you do have a friend apply pressure to your shoulders.

• Lunges
This is a good exercise for developing the quadriceps. Just focus on getting low on this exercise and high repetition sets. It is hard to add weight, unless you want someone to sit on your shoulders.

• Split Single Leg Squats
This exercise is good without weight, great developer of the quadriceps. It is one of my favorites. You can put your leg up on a chair, step, and anything you can find that is sturdy and safe.

• Glut-Ham Raise
This exercise is really good for developing the hamstrings. You will need someone strong to support you on this exercise, basically like a hyperextension, but you curl your leg when you go up.

• Straight-Leg Deadlift
This exercise is a little more difficult. You will probably need to add some resistance with it when performing it. Always keep your lower back straight through this whole movement. Apply pressure to the shoulders and do it safely.

Neck

• Neck Exercises

Deltoids

• Upside-down Shoulder Press
Stand up against a wall and do a handstand, have someone spot you when you do this. Then bend your arms to a 90º angle or till your head touches the ground.

Biceps

• Chin-ups
This hits the biceps as well, very good mass builder that some don’t realize.

Triceps

• Bench Dips
Basic exercise that builds the triceps. Good for mass and strength. Setup two chairs and do dips, add resistance to shoulders if needed.

Abdominals

• Crunches
Just a basic crunch is all you need to work your abdominals.

Calves

• Calf Raises
Do calf raises on a step or block that is sturdy.

The Routine
Monday
Push ups 3 sets max reps
Chin-ups 3 sets max reps
Single Leg Squats 3 sets 3 max reps
Bench Dips 2 sets max reps
Ham-Glute Raises 3 sets max reps
Calf Raises 3 sets max reps
Upside-down Shoulder Press 3 sets max reps
Crunches 5 sets 25 reps
Neck 3 sets max reps

Wednesday
Push ups 3 sets max reps
Chin-ups 3 sets max reps
Single Leg Squats 3 sets 3 max reps
Bench Dips 2 sets max reps
Ham-Glute Raises 3 sets max reps
Calf Raises 3 sets max reps
Upside-down Shoulder Press 3 sets max reps
Crunches 5 sets 25 reps
Neck 3 sets max reps

Friday
Push ups 3 sets max reps
Chin-ups 3 sets max reps
Single Leg Squats 3 sets 3 max reps
Bench Dips 2 sets max reps
Ham-Glute Raises 3 sets max reps
Calf Raises 3 sets max reps
Upside-down Shoulder Press 3 sets max reps
Crunches 5 sets 25 reps
Neck 3 sets max reps

Hotel Training

For a lot of people traveling, they usually stop at most modern hotels. Most newer hotels now include a little gym area with some free weights or a machine or just some cardiovascular equipment. Well depending on what you got determines what you’ll do.

If you have no gym at the hotel your at or there is not a local gym you could go and pay a small fee to workout at for a day you would do the basic exercises listed above. You will have all the equipment there except for the chin-ups.

If you do have access to a hotel gym with some dumbbells and barbells or a machine to work with, just to the basics. Most the time there will be a free weight bench were you would do most exercises. Could perform a full-body workout with all the equipment easily.

Good post. I noticed that lots of it were links to another site, but I feel that this is acceptable for this WOTW since it's absurd to expect us to make our own videos describing how to do the exercises.

[Squats]

Originally Posted by Dosquito

Good post. I noticed that lots of it were links to another site, but I feel that this is acceptable for this WOTW since it's absurd to expect us to make our own videos describing how to do the exercises.

Yeah, I wish I could do that.

Maybe in a few years when I get a new computer and get a video camera.

[Dosquito]

Originally Posted by Squats

Yeah, I wish I could do that.

Maybe in a few years when I get a new computer and get a video camera.

[FieldingBLUE]

People have different mindsets when wanting to workout. Either its to be a bodybuilder, powerlifter, or just someone who wants to be in tip top shape without worrying about training, diet, supplimentation. Working out to just be in good shape and have a healthy lifestyle - you will mostly try and do calistenic exercises. There are many "bodyweight" exercises you will be able to perform in a short period of time as you aren't really looking for the grueling 60 minute workout.

The best time to exercise is in the morning, when the body uses stored fat for fuel. Evening exercise burns off the day's accumulated calories, rather than stored fat.

Getting Started

People who have been sedentary should start any new exercise program slowly and progress gradually. If you're out-of-shape, try modified versions of some calisthenics to avoid injury. For example, when doing a jumping jack, you don't need to bring your arms all the way over your head. Just bend your elbows and raise your arms up as far as comfortable. Instead of jumping out and back, you can simply raise and lower alternate knees.

In general, avoid exercises that involve standing with your knees locked and bending over, such as "toe touches" or "windmills." And if you have back problems, substitute bent-leg crunches for straight-leg sit-ups.

Be sure to warm up first, by walking or jogging lightly to get the blood moving into the muscles, then stretch gently before starting your exercises, who offers these guidelines to one of the best calisthenics, the push-up.

Suggested Exercises

Deep Knee Bends

Builds thighs, glutes, hips and great for lung power and endurance. With your feet about shoulder width apart, grab on to the edge of a sink (or something that will give you support) and while looking up slowly bend your knees and lower until your butt is just about touching the floor.

Slowly standup again using only your legs to lift you, keep your heals on the floor and do as many as you can. For variation you can place your feet wider or closer together, or do them one leg at a time.

Calf Raises

Do them on steps, put your toes on the edge of a step and hold on to the hand rail for balance, lower your heals to get a good stretch, then raise up on your toes as high as you can, lower and repeat for as many as you can.

For variation try them in the squatted down position, one leg of a time or donkey style. Or you can use a dumbbell.

Chin-ups or Pull-ups

For building back, shoulders, and biceps. Grab a bar with an under hand grip and hang down getting a good stretch in the lats, Pull up until your chest hits the bars, lower and repeat for as many. These can be easily be done in a park, school yard or on a doorway chinbar. Also try with an overhand grip, with one arm at a time, or even on monkey bars using a parallel grip (palms facing each other).

Hyper-Extensions

For strengthening your lower back. Place a chair near a bed, while lying face down with your hips on the chair and your lower legs shoved between the mattress and box spring, put your hands behind your head and bend forward at the waist as far as you can, raise back up until your back is straight and repeat for reps.

Always use proper form while exercising, remember - it's safety first. It is also recommended to stretch before and after your workout. Give these ideas a try, and never again have bullies kick sand in your face.

Push-ups

For building chest, shoulders and triceps. Lie face down on the floor hands about shoulder width apart keep your palms turned inward slightly, push-up until your arms are straight, lower and repeat for reps.

To make it more difficult elevate your feet. Also, try different hand placements (closer together or farther apart). They can also be done between chairs, this was the favorite exercise of Charles Atlas. Another variation is Dips between parallel bars.

Handstand Push-ups

Great for shoulders and arms. Get into a handstand next to a wall, put your toes against the wall for balance, lower yourself until the top of your head touches the ground, push back up and repeat for many reps. Try both close and wide hand Placements.

Crunches

For firming abdominals and reducing stomach. Lie on your back with your legs bent and your heals close to your butt, put your chin on your chest and your hands behind your head. Raise your head up crunching your abs hard (you should only go about 1/3 of the way as compared to traditional sit-ups) lower and repeat for lots of reps.

Techniques for the Best Workout

Different Rep Sets

The first technique is to just do the exercises in the traditional manner. I know you can do 60, 80 even 100 reps but that's the idea, grind out as many reps as you can and this will build up your endurance and give your muscles a change of pace. And while this most likely won't give you any extra size right away, when you go back to weight training with heavy weights and lower reps you may be surprised that you are now gaining faster then before.

A few years ago some top bodybuilders were talking about a technique they called "100's", they reduced the weight and did literally 100 reps on all their exercises, they claimed it brought about certain physiological changes that made the muscles more responsive to later heavier training. It's worth a try, especially if you're going to be doing calisthenics anyway.

Make Your Own Weights

Why not simply add some weight? Just because it's not metal disks doesn't matter since your body can't tell the difference. Put some heavy books on your back and do push-ups, or even your eight year old son, he likes to play horsy anyways.

Best Workout: Hotel Room

Most hotels nowadays always have a pool in their complex or atleast they should (why are you staying there if they dont ). This program will take probably less than 10 minutes depending on your rest time between sets and how long it takes to peform each exercise.

Pushups: 4 sets of 15 pushups
Situps: 4 sets of 20 situps
Pullups: 3 sets of 3 pullups
Swimming: Swim continuously for 15 min.

This workout is good when you are on a family vacation and are away from the gym for a couple days. This will help you keep some strength and endurance until you get back home and are able to visit a real gym with weights.

[quigebo]

What is Calisthenics?
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First of all, what in the world is Calisthenics? "Calisthenics" (Greek: "Kallos" for beauty and "sthenos" for strength), originated from England and Europe and eventually made its way to Australia, where it is now a national sport (light dance, march, ballet, and gymastic routines often choreographed with music and singing). For our purposes, however, we can use Calisthenics when we are in places where there aren't exactly up-to-date facilities around like in a Hotel or in the Boondocks out somewhere. Generally, Calisthenics utilizes basic compound movements using your own body weight.
choreographed and performed on stage. (history)

Routine
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Ok, enough chit-chat. Let's get down to business. Beginners should start with the 1setx12reps of the 'Core' level and add sets until they can do 3 sets of each exercise, then move to 'Intermediate', and then 'Advanced'.

Exercise Level Level
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1. Warm-Up - Jumping Jacks Core
2. Push-Ups Core
3. Knee Bends Core
4. Instep Touches Core
5. Jump Squats Intermediate
6. Wrestler's Bridge Advanced
7. Sit-Ups Core
8. Shoulder Stand Intermediate
9. Leg Extension Intermediate
10. Flat Bridge Advanced
11. Headstand Advanced
12. Handstand Push-Ups Advanced
13. Broad Jumps Core
14. Balancing Core
15. Leg Kicks Intermediate
16. Arm Punches Intermediate
17. Warm-Down - Six-Way Stretch Core

*Pictures of exercises can be found at http://www.humananatura.org/naturalexercise8.php

Extra1 - Hotel Routine
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If i was in a hotel, i would know my neck would be sore from the long flight. So here is my sample routine.

1. Neck Rotations
2. Hand-to-Knee Squats
Calf Raises
3. Rear Thigh Raises
4. Supermans
Prone Back Extensions
5. Push-ups
Dips (between bedposts if possible)
6. Crunches
Leg Raises

Extra2- Combate Rescue Officer Physical Fitness Requirements
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I found this online.

A. Calisthenics: candidates must exercise for full time limit or to muscle failure. 2 minute limit for exercises. (2 minute rest between exercises)
1. Pull-ups
2. Sit-ups
3. Push-ups
----10 minute rest----
B. 3 Mile Run: (non-stop) 24 minute limit.
----30 minute rest----
C. 25 Meter Underwater Swim: Pass/Fail event.
----10 minute rest----
D. 1500 Meter Swim: (non-stop) using any stroke. 34 minute limit.

The site didn't give me the scores that would be considered passing but I feel that if you can do a decent amount of pull-ups (20ish), sit ups until the time limit, and push ups until the time limit, you should be able to pass the exam with flying colors.

[Dosquito]

What is the Best Calisthenics Workout?
I'd like to start first by stating the obvious: just because something works for you doesn't mean it's going to work for someone else. However, I feel that most people will respond somewhat the same to calisthenics. Calisthenics, for many sports, is the ultimate way to train. While doing research for this topic I came across a website claiming that the ENTIRE Russian wrestling team didn't even touch weights. This was a surprise to me, because wrestling is usually a sport most people would consider a test of brute strength among other things. That discounts a common myth/rumor that calisthenics won't get you strong; then again, getting strong is all relative.

Maybe all that you need is a calisthenics routine. Many people regard it as a last resort, but depending on your goals (mainly if you want to be an athlete or are trying to get fit/ripped and not huge) it can be even better, not to mention more convenient, than weight training. Train with all the intensity you want, without a spotter. Never have to worry about going to the gym. But I'm going to try not to steer too off the topic of "being away from weights for a few weeks".

Having said that, not being around weights every-so-often isn't a bad thing at all. Your mind set is very important at all times during bodybuilding. I read a topic this week about a guy who stopped taking creatine. When he lost a few pounds (water weight) and dropped a few pounds on his lifts (placebo) he went spiraling down into a negative attitude. The more negative his attitude, the less he lifted, the less he ate, and the more weight he lost. Look at being away from weights as an opportunity. If you've been training hard for several weeks you can mellow out with some calisthenics, you can just take the whole week off for recovery, shed a few pounds, or read up on how to train/eat/rest better in the future. Having a negative attitude will get you negative results.

Calisthenics can help you grasp an awesome understanding of your body, and they shouldn't be overlooked.

Warning: Take it slow there, tiger! Learn to do all of these exercises before getting into a serious routine. Calisthenics might not possess risks as serious as weightlifting, but all of the threats are still there.

What is the best calisthenics routine to improve strength and physique?

There are only so many exercises you can do for each body part, so I feel that most of the replies (in this aspect) will be pretty similar. I looked through the BB.com database and selected the exercises that I liked the most from personal experience (although I don't have much experience in the area of calisthenics) and that looked good after googling them.

I'd also like to add that diet with a calisthenics routine is just as important as with a weight-lifting routine. You still need to eat a lot if you're gaining weight, and restrict calories if you're losing weight.

WARNING: Always start with a warm up to get the blood pumping. 5-minutes jump-roping, jumping jacks, whatever. Then start slow and easy with the exercises you're doing.

I recommend this routine 3-4 times a week, or every other day. I do not recommend this routine for extended periods, just for 1-2 week vacations or business trips.
ABS/obliques
Air Bike
2 sets of max reps. This is a good exercise and works both the abs and obliques
Crunches
This is probably the best exercise for your abs.
2 sets of max reps.

Triceps/chest
Bench Dips
I've never tried this but it looks like an awesome exercise for your triceps and lots of other muscles are used secondary
2 sets max reps


Push ups
2 sets max reps

Incline Pushups (can be found in a google search)
2 sets max reps

Legs
Butt Lifts
They work the glutes. But hell, just do them for the name.
2 sets max reps

Freehand Jump Squat
A variation on squats, the king of all exercises.
2 sets max reps

Biceps/back


Just a good exercise in general
2 sets max reps


Supermans
2 sets max reps

Hyperextensions
2 sets max reps

Chin-ups
2 sets max reps
Calves:
Easy enough. Just do calf raises on a sturdy block.

Neck Exercises:
I really liked the link Squats used:
http://www.leehayward.com/neck.htm




Tip: If you find that you can do any of these exercises too easily, add some weight like a backpack filled with books, a girlfriend (to help you squat), or using only one arm/body part instead of two

What kind of methods can be followed to get the best out of a calisthenics workout?

Figure out a goal. If you're training for endurance, than doing 40-60 reps in an exercise won't be such a bad thing. But if you're training for hypertrophy, you need to modify the routine so you're doing less reps.

Don't train with less intensity just because you're using your body's weight. All of your workouts should still get 100%.

Training at a Hotel

Well, if you need weights and your hotel has them, use them obviously! I think the question is what you can do in a hotel room, though:

-If you don't think you'll make too much noise, you can deadlift your bed .

-You can take the mattress out and bench press it.

-take out some of the dresser drawers for weighted crunches

This was a sort of awkward bonus question, but I'm looking forward to the responses of this WOTW, thanks Will for starting another awesome sub-forum.

[DSM18]

TOPIC: What Is The Best Calisthenics Workout?

Not everyone has acess to weight training equipment, but not all hope should be lost. Bodyweight exercises are an excelcent subsitute, giving you a quick muscle burn. Because there aren't alot of bodyweight exercises in existence, its important to get as much variety in your calisthenics workout as you can. If you want run of the mill results, then just do push ups, squats and crunches, but if you want to get the absolute most out of your workout, its nessacary to delve deeper into each exercise, and each variation of that exericise to ensure you are training as much like you were at the gym as you can. Here are a selection bodyweight exercises and why they are useful, followed by an effective sample weekly calisthenics training program.

EXERCISES:

LEGS: This bodypart has the most bodyweight movement. Be sure to maximise this.

Quads:

TIPS:

Feet positioning: Feet facing foward will emphasise on your outer quads, giving you that highly sought after "outer sweep", whereas pointing your feet outwards will hit the inner areas of the rectus fermosis. Similarly, a close foot stance will hit the outer portion, whereas a wider one will better hit the inner quads. Only apply these to squats (and leg extensions), not lunges and step ups.

Pushing off your forefoot will better work the quads, whereas pushing off the heels will tend to hit the glutes, particularly the gluteus minimus.

Exercises:

SQUATS:

TRADITIONAL SQUATS: http://www.exrx.net/WeightExercises/...FullSquat.html

HACK SQUATS: This is a very good exercise for hitting the front sweep of your quads and developing the tear drop, or lower quad area above the knee If you do it right, the upper part of your quads can get a good workout as well.
http://www.exrx.net/WeightExercises/...HackSquat.html

WALL SQUATS: These are squats done against a wall. These are good as they allow you squat deep, and your knees always remain behind your feet which protects the knees from potential damage. This exercise responds well to static holds - its an idea to pause each 1/4 of the movement and hold for upto 30 seconds, and increase gradually when you've built up the strength.

LUNGES: These are great for a line of seperation between the quads and hams on the outer leg. These can be done with either a short of long stride, the shorter you step, the more the quads you will recruit, but too close will stress the knees (when your lunging knee overrides the same legs feet) the longer the step the more the glutes are recruited.
http://www.exrx.net/WeightExercises/...s/DBLunge.html

Variations of lunges:

Alternating lunges, Non Alternating lunges.

Lunges with your front foot elevated onto a block. (You can use a stool instead). Alternatively, you can elevate your back leg onto the platform, and lunge this way for a nice stretch.

SIDE LUNGES: These will hit the quads and adductor muscles on the inner thigh.

CROSSOVER LUNGES: These are done by starting in a normal lunging stance, then instead of lunging directly foward, lunge to the side and over your opposite leg. These more isolate the glutes. Make sure your front leg is foward enough so you can comfortably bend the back leg down.

STEP UPS. You can do these onto a stool, or anything that is stable, non damageable and around 16 inches high. Make sure it is safe. The higher the platform, the more difficult the exercise is. These are very similar to lunges, so the total volume of each doesn't need to be that high. Like Lunges, a longer stride will hit the glutes, anything in between both, and close will hit the quads. And remember, pushing off the heels will hit the glutes, the forefoot will better work the quads.
http://www.exrx.net/WeightExercises/.../DBStepUp.html

Variations:

Height of the platform.

The angle to which you are stepping. Try Side step ups, and also back step-ups, where you step backwards onto a platform, instead of ahead.

HAMSTRINGS:

TIPS:

EXERCISES:

GLUTE/HAM RAISE: Get someone to hold onto your heels while you lie face down in the absence of a glute/ham machine. Depending on stregth levels, get the person to press against the heels at the appropriate force. This can be done with any exercise as a means of adding resistance. Alot of bodyweight exercises are difficult to do a small amount of reps to failure, so only get someone to add pressure when your confident you need to.
http://www.exrx.net/WeightExercises/...eHamRaise.html

STIFF LEG DEADLIFTS. This is an exercise that requires resistance, otherwise it is too easy and will only serve as a stretch. Get someone squatting down facing you, in front of you. Bend down, then hold their hands, and get them to press in the opposite direction your pulling as you go back to starting position. I recommend they neel down, rather than sit, because they need to get onto their feet if their arms aren't long enough.
http://www.exrx.net/WeightExercises/...gDeadlift.html

VARIATIONS:

Semi-stiff lead deadlifts.

Varying both feet positioning and stance.

CALFES: To get a full range of motion, do these on a block.

TIPS: Make the most of your feet directoin and stance.

Feet close and pointing foward will target the outer head.

Feet far apart and pointing out will target the inner head.

Also, when doing any calf raise, you can press off either the smaller toes, or the bigger toes. The bigger toe will hit the inner head, the smaller toes will hit the outer head better. Try and do each, close/medium/far ETC. one for each set for better isolation of each head. Many have said this technique has helped them overcome platue.

ONE-LEGGED CALF RAISES: These are an ideal exercise because the balancing required to do them makes it more difficult. The more the bodyweight exercise, the better.
http://www.exrx.net/WeightExercises/...CalfRaise.html

DONKEY CALF RAISES: These are great to hit the upper calf, and due to the stretch, they are of the best calf exercises in existence.
http://www.exrx.net/WeightExercises/...CalfRaise.html

REVERSE CALF RAISES: Often neglected, this exercise targets the tibilas anterior muscle, and adds thickness to the calf from both a front and side view.
http://www.exrx.net/WeightExercises/...CalfRaise.html

SEATED CALF RAISES: These can be done on any chair. LIke standing calf movements, still use the plank. These are great because you use your own arm strength as resistance by pushing against your quads.
http://www.exrx.net/WeightExercises/...CalfRaise.html

Calf raises can also be done in either incline or decline fasion. Lean foward and hold onto something. This exercise will focus on the upper half of the movement, or lean against a wall with your legs straight, and out in front of you. This will have the opposite affect, and focus on the bottom half of the movement. Its really importannt to use a block under the feet here to maximise the strethc on the way down.

CHEST:

PUSH UPS: Great for the chest, but also the triceps and delts.
http://www.exrx.net/WeightExercises/.../WtPushup.html

TIPS:

Placing your hands lower will recruit more of the lower fibres of the pec. major, and the higher you place your hands, the higher on the chest it will. If you go all the way upto your face, this will hit the traps.

The wider your arms are placed, the more outer chest is recruited, the closer, the more inner chest.

VARIATIONS:

On nuckles.
clapping in between each repitition.
using one arm, with the other placed behind the back.

INCLINE PUSH UPS: These can done on a chair.

DECLINE PUSH UPS: Consider the steepness of the incline or decline. The steeper, the higher or lower on the chest it will work.

CHEST DIPS: These can be done in between chairs, or two pieces of furniture such as a bedside tables. Make sure they are stable and its safe. Don't lock your shoulers in to maximise chest recruitment, and lean foward.
http://www.exrx.net/WeightExercises/...tChestDip.html

BACK:

LYING TORSO RAISE: These are excellent for lower back and upper glutes. To intensity this exercise, you can hold for between 2-5 seconds.

HYPEREXTENSIONS: You can use the end of your bed here. Try and go past parallal, but not by too much.
http://www.exrx.net/WeightExercises/...extension.html

BENT-KNEE DEADLIFTS: Like stiff leg deadlifts, get someone to apply pressure. This is a max out exericse, so make sure they apply alot of force so you can the most out of it.

CHIN-UPS: If you dont have a chin up bar, find something stable, and comfortable to grab hold of. Ideas include the railing of a pogola in the backyard, the top part of a side-gate, play equipment at the park, any pole, or even strong branch above you. I have done chin ups and pull ups on all of these before. Chin ups are a great upper lat builder.
http://www.exrx.net/WeightExercises/.../WtChinup.html

TIPS:

A wide grip will hit the upper lats, and the closer the grip, the more the lower lats are recruited.

If you tuck your elbows in this will not only make the exercise more difficult, but will hit the upper lats, where as keeping your elbows take away from the lats and focus on the traps.

VARIATIONS:

One arm.
Behind the neck.

[DSM18]

SHOULDERS:

Push ups and dips will indirectly hit the delts. There is an exercise to isolate the delts, but it takes time to have the strength to do it.

HAND STAND MILATARY PUSH-UPS: These are done in a hand stand position, easiest with you back against a wall for balance. Push your body down until your head just touches the ground. These will really blow up your anterior and mid delts, and with a wide grip will also target the posterior delts.

BICEPS:

Pull ups: These will not only hit the lats, but also the biceps. If your aim here is to isolate the biceps, really feel the biceps during the movement doing all the work, and imagine you are curling your body up, rather than pulling. A shoulder width grip will better work the bi's. Many people I know swear by this exercise as an awesome bicep mass builder, so give it a go.
http://www.exrx.net/WeightExercises/.../WtPullup.html

TRICEPS:

DIPS: These can be done inbetween two chairs. Be sure to lock your shoulers in to avoid recruiting chest muscles. Go all the way down until your bum touches the ground.
http://www.exrx.net/WeightExercises/...tBenchDip.html

TIPS:

Facing your palms away from you will hit the hard to reach small head located near the elbow.

DECLINE CLOSE GRIP PUSH UPS: Lock your shoulders in, and position your arms at your lower chest for an ultamite tricep exercise. Youll be surprise how difficult it is, feel the burn.

ABS: The options here are almost limitless. Take advantage of this.

Some examples of exercises: Crunches, V-ups, twisting crunch, scissor kicks, lying leg raises

TIPS: To intensify exercises, keep your legs straight in the air at 90 degress when training the upper portion of the abs. Cross legs and keep them bent in the air to make it slightly less intense, or for easiest way do them, keep your feet planted on the ground.

Another way to intensity your ab training is to keep your arms extended above your head. To make it less intense, cross your hands over your shoulders, with elbows facing up, or for easiest way to do them, cross your arms over your chest.

SAMPLE TRAINING PROGRAM:

Due to the nature of bodyweight exercises, setting a rep range isn't nessacary.

There are 3 workouts, do them on alternating days, and do cardio on days off for 30 minutes a session.

LEGS: (Utilising different feet direction/stances for all squat variations)

Squats: 3 sets maximum reps

Hack Squat: 1 set maximum reps

Wall Squats: 2 sets maximum reps

Lunges: (1 set with front leg elevated, 1 set with back leg elevated) 4 sets total

Side Lunges: 2 sets maximum reps

Step ups (utilising stride length) 3 sets maximum reps

Stiff Leg Deadlifts (dont do these if you are alone) 3 sets maximum reps

One-legged calf raises: 2 sets maximum reps

Donkey Calf Raises: 2 sets maximum reps

Reverse Calf Raises: 2 sets maximum reps

Seated Calf Raises: 3 sets maximum reps


BACK/TRICEPS/DELTS.

Chin ups (wide grip for 2 sets, medium for one set, narror for one set) 4 sets maximum reps

Handstand milatary push-ups: (Only do these if you are confident you can) 3-5 sets maximum reps

glute ham raises 3 sets maximum reps

Tricep dips 3 sets maximum reps

Decline close grip push ups 2 sets maximum reps

Hyperextensions 2 sets maximum reps

Lying torso Raises 2 sets maximum reps.


CHEST/BICEPS/ABS:

Abs can be trained twice a week if you wish.

flat push ups 2 sets maximum reps

inlcline push ups 2 sets maximum reps

decline push ups 2 sets maximum reps

chest dips 3 sets maximum reps

pull ups 4 sets maximum reps

ABS:

Crunches 3 sets maximum reps

Scissor Kicks 3 sets maximum reps

Twisting crunches 3 sets maximum reps

Lying Leg raises 3 sets maximum reps


BONUS QUESTION ::

What are the best calisthenic programs you can do in a hotel room? Give your best routine!

The above program is perfect to use when on holidays, and in a hotel room. The best thing about it is it can be done almost anywhere. You can utilise the bed to aid with hyperextensions, hopefuly there are two chairs available to do dips on, if not lock the doors and move both bed side tables together and use them . Be creative, theres usually a way around things, an alternative. If your a regular trainer at the gym, be positive and open about your experience with training in this new way, don't be negative and the gym is only way you can keep in shape.

If there is a gym at the hotel, by all means use it. Continue with your program you were on at home if time allows for it, and the eqipment is similar to what your gym has. If not, look for alternatives. When I was on holiday earlier this year there was a gym around, but I didnt throw the towel in, I continued to trian using bodyweight exercises and actually enjoyed the change. So, if your positive, you will find a way to make whatever your doing work for you.

[Dosquito]

Good luck fella's, 3 more hours for submissions

[FieldingBLUE]

When can we expect the results?