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for the next two weeks i won't be able to train with fitness-machines. What are the best excercises to train (with own weight)? I want to cover more or less the main parts of the body: triceps/bicepcs, stomach, back, leggs, shoulders

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marked as duplicate by Lego Stormtroopr, Freakyuser, FredrikD, Matt Chan Jul 18 '13 at 20:20

This question has been asked before and already has an answer. If those answers do not fully address your question, please ask a new question.

up vote 1 down vote accepted

Bodyweight exercisese are pretty limited but here are some good ones:

  1. Push ups (chest, triceps & shoulders)

    1.1. Variations of Incline / Decline push ups.

    Oh, and try this challenge: Bring Sally Up Video (Bring sally up = Push Up | Bring Sally Down = Stay pressed down)

  2. Chin ups (biceps & back)

  3. Pull ups (back)
  4. Chair dips (triceps)
  5. Squats (legs)
  6. Lunges (legs)
  7. Crunches (abdominals)
  8. Burpees (full body)

If you want more suggestions, I found this, maybe it could help you out.

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yeah it's limited ;) especially for biceps... btw good link – user1450 Jul 17 '13 at 22:01
Bring Sally up, sounds hard but i'll try it. You also know one excercise for shoulders/breast? – user1450 Jul 18 '13 at 9:07
@user1450 Bring Sally Up will destroy your chest and shoulders. Your triceps will be sore as well. – Alex Jul 18 '13 at 11:07

Check out this video in this blog post and you will see up to 50 different exercises that can aid in your endeavour.

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