What's your body weight fitness routine?

currently doing this 4-5x a week

>pull up under stairs 3x8
>bulgarian split squat each leg 3x8
>dips between chairs 3x12
>nordic curls with legs under couch 3x8
>horizontal rows under a table 3x12
>pushups 3x12
> hanging leg raises under stairs 3x12
>copenhagen planks with movement, each side 3x10
>hyperextensions while laying on a cabinet 3x10
>pike push ups 3x12
>sit ups 3x10
>bodyweight skullcrushers 3x10
>reverse crunches 3x10

I do this at the first half of the day and then add a 3km run in the evening. Seems to be working good for now, muscles getting sore and I've been able to still keep on a small caloric surplus

what do you lads think about this? Do I even need rest days? I'm a bit sore, but I feel like i could go on every day with this

50 push-ups, 50 sit-ups, 25 leg raises, 50 squats, 25 handstand push-ups and lunges 5 days a week.

Interesting thing going on with me. I haven't done one exercise in 1.5 weeks and I have lost 4 pounds. My eating has not changed, just good meals with protein and veggies. I fear however that my muscles with begin to atrophy.
Starting this week, I'll start doing the "one punch man" workout in my room.

Dips, pushups and pullups. Anything else is a fucking meme.

Just add front lever rows and handstand pushups

Push day

5x8 Ring Dips
3x10 Pause Push ups
5x8 Kettlebell Overhead Press
3x12 Kettlebell Tricep Extensions
3x12 Dumbbell Lateral Raises
3x10 Leg raises
3x10 Wrist curls
3x10 Reverse wrist curls

Pull Day (A/B)
3x10 Pull ups / 3x5 weighted pull ups
3x10 Chin ups / 3x5 weighted chin ups
3x 25 second fingerboard hangs
3x10 Leg raises

Core day

3x15 Dish tucks
3x15 Russian Twists
3x15 Weighted crunches
3x30 second Marching Planks
3x 30 second hollow holds
3x15 Superman Extensions

For cardio I do alternating HIIT workouts on the stationary bike, jumping rope and doing kettlebell swings.

I can't do pistol squats though, so no proper leg training.

>3x10 Pull ups / 3x5 weighted pull ups
you do both or switch every workout ?

Alternate between them every other workout

What I hate with calisthenics are the high amounts of reps you have to do. I become bored and subsequently don't push myself as hard as I should. Therefore I always look for variations that push you to your limit very quickly.

I've found nothing hits my abs like the superman pushups, only a handful reps will leave you almost crippled.

Attached: superman_pushup.jpg (1280x720, 76.48K)

>What I hate with calisthenics are the high amounts of reps you have to do

You don't though.

>Therefore I always look for variations that push you to your limit very quickly.

That's literally what you're suppose to do

don't need one, i have a home gym. who's laughing now.

Have rings, doing variations until I start to lose form at rep range

Upper:
4 x 6-8 heavy vert/horz push (RTO dips, HSPU, RTO push ups)
-- Superset heavy vert/horz pull (Pull up, chin up, tuck row)
3 x 8-12 med push (pike PU, diamond, regular ring PU)
-- Superset med pull (assisted ring pull/chin, rows)
3 x 15 Face pull/Y raise
-- superset 30-60s handstand
2 x tricep & bicep work
3 x ab work

Lower: Similar setup
4 x 1 leg squat work superset with hamstrung curls (Nordic /slide curls)
3 x lunge work ss/ RDL with 8kg DB's
3 x 15 wgtd jump squat ss/ Lower back work
3 x calves

Did a ULULUxx last week but might keep it ULxULxx with HIIT and mobility sessions in between

How do I max out my core strength with calisthenics and resistance bands? Fractured my L1 two years ago meaning squats and deadlifts are out of the picture, but according to everyone I've seen it's just an extremely shitty undeveloped core and low muscle mass that's causing fatigue, and once I correct those I should be almost normal

Attached: 12-06-29-1584212391333.jpg (539x530, 63.07K)

Train gymnastic levers (eg front and back levers, dragon flags, human flag)
Also pull ups work core a lot more than a lot of people think

I fucked up my back doing squats and deadlifts and climbing did wonders for fixing my shit but most of the climbing gyms are closed now

Supermans for erector spinae

Banana rolls for overall core strength

Mountain climbers

Hollow holds, lots of variations with these

Push ups

Bear crawls

Cobra pose to child pose if it doesn't cause too much pain

Bird Dog exercises

Side planks

L1 is very close to thoracic spine, so you want to do back exercises as well, to prevent your anterior chain from pulling you forward and aggravating your injury or making it worse. Resistance bands are good for that.
youtube.com/watch?v=1hQ9t3rPbTw

Push ups
10x3
Squats
8x3
3x a week

I'm just trying to learn muscle ups and handstand pushups

You better be a fatass or add some weight to that

What would people recommend if I have:

Pull up bar
Rings
Adjustable dumbell weights (goes to >30kg each)

Can someone share a routine with just these?

Do this one

how to fuck up your door frame

My biggest fitness routine involves working out in the garden, weirdly enough. I didn't think it would be intense by any means, but here we are. I built several garden boxes, and shovel a shit-ton of soil

2 cubic yards of soil weight 4000-6000 lbs. I shove a few hundred pounds on a tarp, drag it 50 feet, and deadlift the tarp to flip the soil off. I do the whatever x number of times I need to.

Pushmower: I have like half an acre of fucking jungle and half of it is sloped. A few hours of mowing works up a good sweat.

I have mostly clay, and having to put down some compost and dig up the topsoil, rake it all in, is a total pain in the ass. My forearms aren't usable the next day.

When I'm not gardening:
>squats 3x5, bigass sandbag, way more useful that I though
>dips: use my countertop, perfect angle apart to do them
>pushups: self explanatory. Don't need weighted yet
>pullup bar: working on increasing my ability to do pullups, lots of fun variations
>planks: FUUUUUU I HATE YOU I HATE YOU I HATE YOU
>rows: sheet knotted throw over a door. Add weighted backpack for some more weight

I'm doing way less worse than I though I would, but I miss mah gym

Only if your door frame is as weak as your body.

I have a pull up bar and weight 240 and my door frame is perfectly fine

Squats 4x15
Lunges 4x15
Pushups 4x25
Circular Pushups 4x25
Dish Tucks 4x15
Dumbbell Lateral Raises 4x15
Leg Raises 4x15
Then as many crunches as I can, I don't do much bodyweight

How much weight do you add to the ring dips? And whats your normal weighted dips/bench like? I found that ring dips are a lot harder to add weight to

youtube.com/watch?v=95846CBGU0M

this is what i do plus some backpack curls since i have no dbs. i like this guy better than jeff

Today I did
5x3 weighted chins
3x10 normal chins
3x10 pull ups
2x25 push ups
5x5 squats with 2 18kg dumbbells
6 x 25 bodyweights squats
Biked 13KM

Tommorow i'm doing various ab excercices, jump rope and boxing on the heavy bag. Maybe some biking if I have to go to the store.

Attached: 45436346.png (225x225, 4.83K)

I follow the one that Arnie had posted on reddit a week or so ago. So far it's been great, I added a few more supplementary exercises like jump rope circuit, burpees, and just more reps/sets in general.

Today I did 20kg x 8 @ 70kg. Haven't done bench in a while but last time I did it was 80kg x 5 (also @70kg). I don't do normal dips so I have no idea what thats like.

From my experience ring dips aren't that much harder than normal dips once you build up the shoulder stability.

M,Th.Tu,Fri.W,Sat
Push, pull, legs
Push: 50×archer push ups - pike push ups - decline - incline, 100 pushups, work on one arm push up.
Pull: 3×amrap pull ups, 50 bodyweight rows, 5×amrap bicep curls with 20s.
Legs: 200 bodyweight squats, 50×glut ham raise, 15×6 calf raise (pause at top and bottom), 20×6 curtsy lunge.
Abs are everyday.

lmao@this dyel shit with your 10rep pull ups and bodyweight squats

I need an abs routine, hook me up king

Lsits 3×until fail, 5×20 leg raises, hollow bodyholds 3xuntil fail.
That's all I do.

weighted one arm pull ups
weighted pull ups
one arm pull ups
ring muscle ups
front / back levers
working on hefesto
goals:
5 reps of one arm pull up each side(currently 3.5)
1rm weighted oap +15kg (currently +10kg)
1rm +80kgvery good form weighted pull up any grip(currently some +80kg narrow neutral grip tries)
full hefesto
10 sec front lever currently like 6sec
Hoping to get some of these by the end of this summer

Attached: 64f501db467c44445285591ab8ca8512.jpg (832x1000, 51.15K)

>ring muscle ups

Why would you even do these. They are a legitimately terrible exercise.

>weighted oap

Is this a troll?

no oblique training?

slow ring muscle ups are great, you have no clue. why would weighted one arm pull ups be a troll?

Ok I misread OAP as OHP.

Slow ring dips are great for what for what exactly? I can do them I just dont because why would I?

Chin ups (OAC progression) 3x
Rest 120 secs between sets

Chin ups 2x
Rest 90 seconds between sets

Dips 3x
Rest 90 secs between sets

Wide ring rows 3x
Push ups 3x
Rest 45 secs between pairs

Pistol squat progression 3x
Hamstring floor curls 3x
Rest 45 seconds between pairs

Hanging knee raises 3x
Neck curls 3x
Rest 30 seconds between pairs

Fuck I need to do dips.

It's so awkward with two chairs.

Tie the legs of the chairs together with rope to reduce the chance of one of them slipping, and mind the back if that's what your using, shit might break or catastrophically deform under your weight.

Get them rings bro ring dips are great

wait do I need to hang them up?

I found it’s a lot easier by moving the table close to the kitchen counter and using those.

You can hang them on a pull up bar

>pull up under stairs
my nigga , I probably have climber tier finger strength thanks to that shit

300 pushups
200 pullups
200 squats
6 days a week

Oh shit I forgot the side planks.
12×fail side planks

Lsits are the ones where the legs are up in the air and you reach for them, right?

Im a boxer, not a bloatlord

Im trying out the AthleanX home workout program. The volume is way beyond what I'm used to and it's pretty killer. I'm enjoying it, though it's certainly not strength focused.

Otherwise I'm doing this;
Pull-up progression × squat progression
Handstand pushup x hinge progressions
Calves x corrective
Pushup x row progression

I switch it up to balance chest/shoulders but this is a useful template you can fill in any way you want

You can do them on books or bars if you want

Attached: Screenshot_20200330-121536.png (1440x2560, 860.69K)

Right and i forgot
Ab dominant exercise x oblique dominant exercise