Source
r/bodyweightfitness•
lliiffee

A simplified bodyweight fitness program, like the FAQ one here or startbodyweight, but designed to take less time!

I'd like some feedback on the following simplified program. I've designed it to be done as quickly as possible, which is absolutely vital for me. (I just want some reasonable mix of health/strength/aesthetics, and I'm absolutely willing to accept slower progress or decreased results for this.)

The first three exercises are done in a circuit (three repetitions of the circuit)

  • (1) Ring pull-ups

  • (2) Pistol Squats

  • (3) Decline diamond pushups

The reason for doing this is that I don't need to adjust the rings between the exercises. I'm currently at 7-8 pull ups, 2-3 pistol squats and 8 decline diamond pushups. I could easily do more push-ups, but I don't bother and concentrate on form.

The last two exercises are also done in a circuit (three repetitions of the circuit)

  • (1) Ring dips

  • (2) Feet elevated bodyweight ring rows.

These are also done because I can adjust the rings to a second height and do both of these without needing to re-adjust the rings. I can do 5 dips (with difficulty) and 8 ring rows (easily)

Currently, my main goals are to increase my pistol squats to 8, my pull ups to "easy" 8 with good form, and my ring dips to 8.

Am I missing anything major with this program? I also do a fair amount of running on off days, and I try to mix sprints in with that for more leg works.

Any huge imbalances? I probably have the time to add one more exercise, but hopefully I can do that without needing additional adjustment of the rings, as I want to keep things to two total circuits, and the rings can't realistically be adjusted inside of a single circuit. Another option would be to do another repetition of the circuit, if that might help. (I'm a mid-30s male, and I've read that more volume can be helpful there.)

Thanks for your help! I've been getting great results with this program so far, and it's strongly based on the r/bwf FAQ, albeit simplified to save time.

Posted Mar 25, 2015, 5:45 AM UTC · edited

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161803398874989Mean Mod•

http://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine#wiki_i_don.27t_have_this_much_time.21

9
bipocni•

The main problem I can see is that you don't have any core work in there.

If you don't want to move to one arm pushups just yet, consider either pseudo planche pushups or one of the pike/handstand Pushup progressions.

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lliiffeeOP•

So, I'm thinking I'll put in the L-sit progression in the second circuit for more core work? Also, what the hell, I'll start going for one-armed pushups. Thanks for your help.

1
miladymondegreen•

Try leg raises or front levers on the rings.

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lliiffeeOP•

That's a good idea as well. I can do those with the rings at pull up height, so if i move squats to the other circuit, very little extra time needed.

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letsgofightdragonsOakland Raider's Fan•

Consider incorporating the L-sit, beginning perhaps with tucked, into your dips/pull-ups.

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lliiffeeOP•

Yes! That's the kind of idea I'm talking about! Something which takes literally zero extra time!

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GaleDearBodybuilding•

Your program looks like it includes solid exercises. I do want to ask a few questions: how many days do you expect to work out each week? is the reason for the circuit just to save time? How long are your workouts because of them?

Now for shameless self-promotion! I've been working on this exact thing - cutting out the bodyline/skill work, focusing on the exercises that do best for body composition and require less technical skill/dedication. Totally tooting my own horn here, because it's the workout I've been sharing with my friends/family for this exact reason: http://roamstrong.com/workout-system

3 workouts a week, 20 minutes each. I prioritize NOT doing a circuit for greater inter-rep intensity. Replace the Push-up progresion with Dips and you're golden!

3†
gnarly_bay•

This actually looks kind of neat.

I typically use 'bodyweight days' 2x a week, where I do the recommend routine -- then I'll have a "weight" day where I do heavy compound lifts with a barbell.

But I've been finding that the bodyweight days are way too time consuming and I haven't been enjoying them (I have a super busy schedule), and I'm missing workouts as a result.

Maybe I'll give your routine a try! I'll just toss dips in there on top of it all because I FUCKING LOVE DIPS.

4
GaleDearBodybuilding•

Agreed. I'm all about parismony of exercise and doing what you like!

I wanted to work dips in here somehow, probably note it as either a Push-Up/Dip altering or a strict replacement. I felt that may confuse new trainees, which is who my target audience is. And of course, I appreciate any sharing with your less fitness-inclined friends who have more excuses than effort! :)

Thank you for the feedback!

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look_at_orion•

Just out of curiosity, what happened to the program? I came here to find it after reading your comment a couple months ago and the site doesn't link to anything anymore!

It was a really cool program!

1
GaleDearBodybuilding•

I changed the domain name! You can find the system at http://roamstrong.com/workout-system .

I did a blog post about why I changed it, too. Sorry about that!

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look_at_orion•

Awesome, thanks!

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orealy•

Do you mind sharing why its vital to minimise your workout time? Lunch break?

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lliiffeeOP•

There's no particular reason, other than the fact that I have lots of other things going on, and that with long workouts I find it harder to get them in. For me personally, a short workout that I can/will do consistently is the best option.

8
travelsnake•

if you want to save time just split the beginner routine in half, problem solved. that's basically what i do and it works just fine.

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Thickdiculous•

This would be my advice--split the routine into vertical and horizontal upper body movements, with pistols each day (or pick another lower body movement to alternate with pistols). Add in an L-sit progression, and you can do paired sets in the way the recommended routine describes, but reduce the rest to 60 sec.

This shouldn't take very long, and I think it would be preferable to what you have described because it would A)add the l-sit and B) allow you a bit more rest time which will help with strength work.

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lliiffeeOP•

Another question:

It would be quite easy for me to do more decline diamond pushups than 8. Should I? I'd prefer to do ring dips, but that requires another adjustment of the rings, and hugely slows things down. Also, my main focus at the moment is increasing my # of ring dips, so I'm hesitant to move to a one-arm pushup progression yet.

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GaleDearBodybuilding•

Are you doing both circuits on the same day?

If yes: stick with push-ups, but begin the one-armed push-up progression (or, add weight with a backpack).

If no: go with more dips, and ditch the circuit. Unless you have a compelling reason to do a circuit. I dislike circuits unless I'm focusing on a metcon style workout or I have less than 10 minutes to workout.

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lliiffeeOP•

I do both circuits on one day, yes. I don't really "like" the circuits either, but holy hell do they save a lot of time. As above, I only need a total of 5 real "rest periods" between each of the circuits.

Anyway, thanks for the advice, I'll start moving towards one-arm pushups.

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miladymondegreen•

Try steeper and steeper inclines until you're doing handstand push ups.

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