Anyone know a good bodyweight workout that will burn a decent amount of calories and are challenging? I'm stuck in Korea for a month and the gyms I checked out in the are not worth my money. I can go running and stuff but Seoul is not really the best place to go running outside.

push ups, pull-ups, dips, and squats. I did those all in my hotel room except for the pullups... I had to find a tree outside with a branch. :)
Have fun in Korea man!

Anyone know a good bodyweight workout that will burn a decent amount of calories and are challenging? I'm stuck in Korea for a month and the gyms I checked out in the are not worth my money. I can go running and stuff but Seoul is not really the best place to go running outside.

Here are some exercises off the top of my head...

Chest

Pushups (Close, Wide, Triangle, Hindu, Elevated, Clapping)

Back

Pullups (Wide, Close, Palms In, Palms Out, Palms Facing)
Inverted Rows (you could use the end of a sturdy table)

Shoulders

Hand-Stand Pushups
Delt. Raises with Milk Jugs
Overhead Presses with Milk Jugs

Biceps

Curls with Milk Jugs
Close-Grip Chin-Ups

Triceps

Dips
Overhead Extensions with milkjugs

Legs

Squats
Single Legged Squats

Great Overall Body Movement

Burpeeeeeeeees! These are the number one exercise I would do if I had no access to equipment.

I was just about to ask the same question for my dad.

Managed to convince him to get in better shape, so said he would do some bodyweight stuff and cycling...

So need to give him a routine, will buy weights for him once he has got his pressups good..

Was thinking, press ups, pull ups, squats, jumping jacks... 3 sets of each as many as he can do kind of thing...or maybe 3 sets of 1 minute of each.

But how often is good do you think....every day? or 3-4 times a week?

Thanks guys!

one legged pistol squats holding gallons of water / milk

one armed pushups

Anyone know a good bodyweight workout that will burn a decent amount of calories and are challenging? I'm stuck in Korea for a month and the gyms I checked out in the are not worth my money. I can go running and stuff but Seoul is not really the best place to go running outside.

Chris- I traveled for about 1.5yrs for work and some of the hotels had no gym. Here's wat I came up with:

pushups (and variations- legs on bed, clap, etc)

pullups (place a towel over a door to save your hands)

handstand press

pistol squat

one-leg deadlift (using my suitcase as weight)

inverted row (usually under a desk with feet raised on a chair)


If i were to do it now, I would incorporate one day of high rep work for conditioning (high rep bodyweight squats for time, multiple sets of pushups to failure, and burpees).

I'm at a friend's today, so I'm probably going to do this routine, in fact.

Try jump roping when you mess up do 5-15 burpees with a pushup then resume jumpe roping. I did something similar but supersetted push ups and body weight squats instead of a burpee since my ceiling is too low for me to jump as high as I could. 10-20 minutes of this will be quite painful especially if you have bad coordination and keep messing up on the jump rope portion since that's kind of your resting portion.

I was just about to ask the same question for my dad.

Managed to convince him to get in better shape, so said he would do some bodyweight stuff and cycling...

So need to give him a routine, will buy weights for him once he has got his pressups good..

Was thinking, press ups, pull ups, squats, jumping jacks... 3 sets of each as many as he can do kind of thing...or maybe 3 sets of 1 minute of each.

But how often is good do you think....every day? or 3-4 times a week?

Thanks guys!

Jumping jacks should never be done.

For body weight, depending on the strength level, he could start to do some gymnast progressions with the planche and back/front levers. Single leg pistol squats, single leg deadlifts among the ones previously posted.

I believe there is an article on T-nation about bodyweight if you want more ideas such as waiters bows, etc.

Jumping jacks should never be done.



What is wrong with jumping jacks?