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12

Minimum height You need to be able to hang from the bar and not touch the ground with your knees. Maximum height You need to be able to pull yourself all the way up, chest touching the bar, and still have at least an inch or two of space between your head and the ceiling or anything else. Optimal height It's great to be able to just barely reach the bar ...


11

I'm going to start out with the bottom line, then fill in the missing pieces: A 6-pack has everything to do with the amount of body fat you have. Whether that 6-pack is impressive or not has to do with muscle mass. The magic threshold you want to get to is under 10% body fat. The best, most tried and true method to deal with body fat is to get your ...


7

I had the same problem a few weeks ago when I was looking to make my routine a bit more well rounded. At the moment I am doing: Pike Press, depending on how you do them, they may have more focus on your chest than on your back. Compare them with Pike Push Ups. The closer your feet are to your hands the more focus you get on your shoulders, so both ...


7

Rock climbing is largely a skill sport, so to get better, climb more. Being generally fit also helps, but to be a better rock climber, you need to climb a lot. If you want to specifically do extra work for rock climbing you should start off with identifying your weaknesses. From my experience in my climbing gym, the biggest weaknesses are grip strength and ...


7

Body weight squats will help with leg strength and balance. Bicycle crunches and situps for oblique and core. Pushups or elevated pushups for triceps. I would avoid excessive bicep curls as big biceps will decrease your punching speed.


7

The answer is a resounding YES. Body weight exercises can bulk up your body with muscles, give you six pack, strong arms, and legs. It can even get you a babe (okay, that last part isn't true :)). Tons of body exercises exist to sculpt your body. Variations of pull ups, chin ups, and plank exist. Push up is one of the most popular body weight exercises ...


6

I'm thinking about buying a mat myself so I thought I'd share my research so far. As expected different the price is determined by material, thickness and size. Different mats are appropriate for different types of exercises. If you want to do some general exercises like sit-ups a 'general' exercise mat will do. The thickness of these mats varies between 1 ...


6

Back bridges (where you go into a bridge, lower yourself to about 20 cm above the ground, then raise yourself back into a full bridge – think an upsidedown pushup) are excellent for strengthening your back, which will improve your mobility on the ground; very useful for a grappling-based martial art. Developing your hand strength with grip trainers (e.g. ...


6

The best thing for you to do right now is recover. Your body is already working overtime to repair your damaged ankle. You don't need to be taxing it further by trying to exercise and risking injuring it more, particularly with the options you've listed. Want to exercise, anyway? Do rehabilitation work, if you can, and ideally under the supervision of a ...


6

Yes, you certainly can. Zod's routine is a good starting point, and is a great workout. But the progressions in that routine are in numbers and frequency, which means that you'll eventually plateau on strength. In order to get ripped with bodyweight exercise, you'll need a true strength training program that progresses in difficulty as well. There are ...


5

I'd recommend you to get a pull up bar, as I think the pull up comes closest to real climbing. The models for the door frame are not that expensive. But it might be complicated to find the right door to make you still able to watch TV and I doubt you want to glue a ceiling mounted pull up bar to your living room. So without a pull up bar, try inverted rows ...


5

In order to improve your strength needed for climbing, you should focus on pulling patterns: inverted rows (horizontal pulling) are good, lay down under a table und pull yourself up. If this is too easy, place your feet onto a chair. pull ups (vertical pulling). They are my favourite pulling exercise, they just give you so much strength, work your biceps ...


5

I strongly recommend adding yoga to your home exercise routine. It seems to help me recovery from muscle soreness faster. Additionally, it really helps me keep still in between kata moves (not sure which style you do). Personally, I haven't seen much flexibility improvements from it, but I know of others who have seen a difference.


5

You must do legs in your workout. Think of your body as a growing tree. Have you ever seen a tree with a skinny trunk and huge branches? As your legs get stronger and you strengthen your core the rest of your body will fall in place - you have an upper body workout (that is probably not optimal but I don't know enough about you to recommend something ...


5

The mats are a good idea even if you are in a single family home on the ground floor. They will help protect both the floor and your equipment. Any lift where there is a risk of dropping the weight can't be done in an apartment. It's for the same reason you can't run and jump without bothering your neighbors. Impact noise travels through ceilings and ...


4

All depends on where your weak points are....are you out of energy? focus on Tabata type of training. If you're not explosive enough then plyometric. If it's strength (and you have no weights/equipment at home) - pullups, pushups, dips, squats and situps...... My real recommendation - ask your teacher/trainer what areas you need to focus on (and he might ...


4

I'd recommend to buy the mat in a store so you can touch and feel a sample mat. How will you have to carry it? The thinner the mat, the easier it'll fit in a single bag together with your other stuff. Some considerations in case you sweat a lot: For yoga/stretching/pilates/... you sometimes have to roll up the mat to a very specific height (less than ...


4

There's a lot of good stuff in the other answers here. Pullups and rows are great. Grip training at home (with Rock Rings or grippers) is awesome. I'd also emphasize 2 other things: core work, and general fitness. Abs A strong core is what's going to let you control your legs, and drive power between you lower and upper body, especially on overhangs. ...


4

Your current exercises are all quite 'isolational' I would suggest doing bodyweight squats which work all of your big leg and ass muscles. When they get easy you can start holding your dumbbells in a 'goblet squat' style to increase the load. Eventually you may even consider a barbell and weights. Alongside that something like burpees will get you ...


4

With your goal of everyday strength, bodyweight exercises are sufficient, provided that you work the right muscles with the right exercises. Here is what i would suggest: Upper body: Buy a set of resistance tubes, they are very affordable and help you work muscles such as the biceps, triceps. Then of course all variations of the pushup, with and without ...


3

Dynamic exercises are commonly used for warm-ups. Tom Kurz recommends rotating the joints, jogging or otherwise getting the heart rate up for five minutes, then dynamic stretches of the legs, arms, and trunk. Whether you need it for bodyweight exercise is another question. I feel better with a warm-up regardless of the content of the workout. The point of ...


3

P90X worked very well for me, for the following reasons. 1) Tony Horton is awesome. He feels like your personal trainer and lets you know it's okay if you can't do what they're doing, and that it's far better to do your best every time, and then forget the rest. Eventually you'll get to the rest, and you will see results. 2) Like you said, there are a ...


3

The most effective way to train for martial arts is to do it daily. I assume you have forms of some sort? By practicing those forms daily, you will increase your ability to do them correctly as well as to do it longer. This will help you with the type of cardio you need to do SAMBO. In addition, strength training does help. It's supplementary so it's OK ...


3

You should check out the book You Are Your Own Gym. The author of the book, a former Special Forces instructor, came up with a punishing array of pushups, squats, and things I don't really know how to describe. Most of the exercises rely on using only your own body, and no other equipment, to provide resistance. You can enhance some of the exercises with ...


3

The smog coming from the forest fires in Indonesia will affect you inside as well as outside, unless you have air filters inside or you wear a suitable face mask (e.g. a mask with an N95 rating). If you insist on working out inside and you can't find a treadmill to use somewhere then you can try jumping rope. I would advise you to start jumping rope ...


3

The narrower your center of gravity the harder it is to balance the plate. Think about trying to press a relatively light bar that was 30 feet across. It would be very taxing to balance this bar even if it didn't weigh much. The balancing will happen from the use of your muscles, and the wider the weight distribution makes it seems heavier - due to more ...


3

The preferred way to load pull-ups is with a dip belt hung around the hips. This allows for variable loading from very little weight to multiple 45 pound plates, but more relevant to this question, it centers the weight on your hips instead of the shoulders. This means it doesn't change the angle you're pulling at, it simply makes you heavier. It should ...


3

Do you own a smartphone/tablet? If it's available then get yourself an app for Tabata/HIIT. I personally use „Bodyweight Training by Mark Lauren“ (also available as book), which is progressive, customizeable and has a ton of exercises (and video descriptions for the iPad). A timer for tabata and a sample HIIT workout is also built-in. I think you get the ...


3

In order to make appreciable strength gains, you need to add weight incrementally. Without a barbell, or machines (eek!), this is difficult. Your adjustable dumbells will stop generating training adaptations in a very short amount of time. In my opinion, the best thing you could do is go to a gym. Just make it a priority. The next best thing would be ...



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