Stop thinking of iron-free exercises as just something you should only do in a pinch, or when you’re dedicating your training time to active recovery. You can build a whole program of workouts using only yourself for resistance—there are entire gyms built around these principles, after all.
But if you’re sticking to a plan minus any of the traditional weight room implements, you’ll get bored of the old standards fairly quickly. These challenging variations on classic bodyweight moves (the pullup, squat, and pushup) will push you to your limits and help to build a physique that just about anyone clanging and banging dumbbells around will envy. Try to add these moves to your bodyweight workout—or any routine—by following the instructions and videos below.
Walking Negative Chinup
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Hang from a chinup bar so you’re looking down its length, your left hand in front of your right. Pull your chin up to the bar, your head on its right side. Remove your right hand from the bar. As you lower yourself with your left arm, “walk” your right hand in front of your left. Pull yourself up on the bar’s left side using both arms. Lower with your right as you walk your left hand forward. That’s 1 rep. Work up to 5.
Want another challenge? Check out this pullup variation.
Pistol Squat
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Stand on your right foot and extend your left leg. Lower by bending your hips and right knee. Go as low as you can; if your back bends, that’s okay. Rise back up using your right leg only. Do 10 reps; then repeat on your other leg. Too hard? Hold on to a pole.
Alternating Archer Pushup
+ISM
Assume a pushup position with your hands spread wide—about twice shoulder width. Lower yourself over your left hand so that your right arm is straight at the bottom of the move. Push yourself back up and immediately repeat the movement, this time to the right. Alternate between sides, working up to 5 reps with each arm.
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