Loved you on Braveheart, dude.
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What would be considered a good program for a beginer in body weight training. I dont have a supporting gear, beside a 10 kg kettlebell.
I had low back disc issues so I am not considering going back to squats and deadlifts.
I am bad in bodyweight stuff. Perhaps can do 20-30 push ups and 3-5 chins per set before failure. I can do perhaps 25-30 lunges per leg as well.
Where do I start and what is the programming and progression?
I can see lunges and bulgarian split squats as good quad butt exersises, but how do you hit the hammies?
I can see push ups as good chest builder, while chins and rows as a back builder. Perhaps some inclined push ups to mimic OHP and lat rises to hit shoulders?
Any exersises to ramp up my heart rate, while not using my ankles and knees and give them a well deserved rest from my running?
Kettlebell swings.
Yours is pretty light, I’d say do sets of 50.
Watch a video on how to properly perform swings. It’s not a squat - it’s a hip hinge and hip snap. Great for hamstrings too.
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I am a bit afraid of the hernia and the swings. Otherwise I have almost completed the 10 000 swings challenge before. But as you mentioned mine is light. I may try.
But I will be glad for more suggestions.
What you could do is maybe get yourself some suspension trainer and do some leg curls.
Sorry about the video. Yeah it’s that fucking dude, sorry, I picked the first one.
Then you can use it to do archer pushups, archer rows and all that kind of stuff.
As far as gaining muscle, it’s possible without mastering levers, human flags or one armed chins…just do a shitload of reps in the basics.
check out old school chalistenics dude from Romania.
I found out I can do hand stand pushups yesterday.
Can also do a REALLY horrendous looking muscle up… As terrible as it looked, I got over the bar. I think a good frame of reference is 'can you do 20 pull-ups with excellent form or 10 ‘sternum pull-ups’ and ‘can you do ten ring dips or 30+ regular dips in one set’.
Pre requisite to me trying HSPU was different. ‘Am I reasonably athletic’ and ‘can I OHP my bodyweight’ were the two benchmarks I had to check off to give it a go.
It’s not an exercise I’ll be doing with any degree of regularity, I just don’t like it. The thought of slipping, falling on my face and seriously hurting myself puts me off. Becoming a paraplegic is one of my biggest fears. I have very few true irrational phobias, but that is one of them.
Unfortunately I’m injured. Got kicked in the ribs (combat sports) pretty hard and I’m trying to figure out how to train around that, esp when it hurts to breathe during certain exercises.
I also appear to have potentially sublaxed my shoulder (for like… The fourth time…). Perhaps it’s just aggravation of chronic bursitis.
Interview with the great man himself
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Nordic ham raises and there pro/re-gressions hit the hams and low back hard. Ring leg curls are great too and Bret Contreras has vids on how to do bodyweight leg curls with a bar and a bench. With the same set up you can do supine straight leg (edit: hip) extensions.
These are great options even if you’re including big basic BB lifts if you don’t have machines like leg curl or 45 degree hyper machines.
As I’m somewhat interested in programming I checked out Sondre Bergs app (Trybe) using just the trial. If your short on funds I’m certain you could screenshot what you need.
While I’m no calisthenics person, the progression for all programs in his app seemed solid. I’ve read a few gymnastics books and he had intermediary progressions/regressions I feel those other sources lacked. It was also very clear when to progress to the next level.
There’s lower-body stuff in there as well.
I honestly found it really good.
The guy has a YouTube channel. Check it out and see if you like his stuff.
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Some of the people you can follow for good info on bodyweight exercise are:
Simon Ata
Austin Dunham
Kavadlo brothers
Red Delta Project
Sondre Berg (mentioned above)
FitnessFAQ
Minus the Gym
Bartendaz
That new profile Brick! Did you do a cut now during your bodyweight focused training?
It’s an old pic before my one and only contest. I switch around photos here and there, partly because I still want to fit in and partly because I miss the times I could actually be hardcore with this, lol.
That condition looked cool but I also felt physically and mentally unwell.
Good to see you post @BrickHead how’s it all going?
Thank you. I have been posting more frequently in off topics of interest.
I am doing good. Life keeps getting busier, making consistent training something that has to be carefully scheduled. Lately it is discipline more than motivation keeping me exercising. I have had serious on and off issues with motivation in the past year.
How are you?
Very good mate. Living in Melbourne the most locked down city in the world for the last 2 years has been a little challenging but a good home gym got me through. Now we are opening up just in time for some Sumer fun.
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You’re opening up for… another impending lockdown
Portions of Europe are locking down again, Australians don’t even have a fraction of the tolerance to risk most EU countries do.
The place I lived didn’t lock down so I kept going to the gym. In retrospect, I wish I’d taken the opportunity to do more calisthenics during that time.
A lockdown will probably do wonders for my YouTube channel 
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