I will be going back to the island paradise of Vanuatu for about 3 weeks of relaxation. (Vanuatu is a small country between Fiji and Australia, routinely voted as the happiest country in the world, and is absolutely beautiful. You Aussies have no excuse not to go)
Anyway, I’m going to be roughing it in jungles and deserted islands for this time. No electricity or running water, let alone anything even remotely resembling a gym. I need some good bodyweight exercises to tide me over until my return.
Anyone have any really effective BW exercises they’d be willing to share? I do a lot of close grip push-ups and Judo pushups. I have trouble doing pistol squats effectively, might have to go for the sissy squats instead.
Ross Enamait is my go-to recommendation for bodyweight stuff. Pick up his book “Never Gymless.” It’s the only bodyweight training book you will ever need.
This is also one of the best books written about training (he backs everything up with good research and personal experiences as a trainer and former boxer). And he definitely “talks the talk and walks the walk.”
Both of his books and FTC DVD are well-worth the price (in fact, I think he charges too little for the information and quality that you get).
His books contain more than just bodyweight training for strength and endurance. He also has some wicked bodyweight conditioning stuff that will destroy you in 10-20 minutes and make you a monster.
The workouts are typically short, but intense. And you can follow the 50-day plan in his book or come up with your own routine based on what you will learn.
I have trouble doing pistol squats effectively, might have to go for the sissy squats instead.[/quote]
There are three ways to spot yourself on on full ROM pistol squats:
Do the movement against a wall or a door. A door would be better, as your back should be ‘sliding’ up and down the surface.
2)Hold on to a bar or support for extra stability. As you get more proficient, put less weight on the support.
Instead of holding one leg out in front of you, keep the heel of the foot of your extended leg on the floor (this is the easiest of the three options).