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Program for training using body weight

Chelomo

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Hello ladies and gentlemen, I have been notified that I may have to do my BMQ this summer instead of after my first year of university (I have applied for ROTP). Obviously, while I have no issues with it, it does mean that I need to step up my physical training. I currently do fencing twice a week and train with weights and machines on Wednesdays, but I would like to know if any of you guys could suggest a good program I can do on a weekly basis at home using only my body weight (As I do not have free weights). Any details (Frequency per week, number of reps, form of the suggested exercises etc...) you can provide will be greatly appreciated.

Thank you in advance, and sorry if this question has been answered before. I will eat my keyboard and do my pushups as necessary in that case.
 
Crossfit has a number of great body weight workouts, and workouts with limited equipment

Check out the following link:

http://www.crossfitla.com/cms/images/PDF_Downloads/CrossFitBodyweightWorkoutResourcev2.0.pdf
 
http://www.bodybuilding.com/fun/bodyweight-blast-3-rules-for-building-strength-without-weights.html
 
Chelomo said:
Hello ladies and gentlemen, I have been notified that I may have to do my BMQ this summer instead of after my first year of university (I have applied for ROTP). Obviously, while I have no issues with it, it does mean that I need to step up my physical training. I currently do fencing twice a week and train with weights and machines on Wednesdays, but I would like to know if any of you guys could suggest a good program I can do on a weekly basis at home using only my body weight (As I do not have free weights). Any details (Frequency per week, number of reps, form of the suggested exercises etc...) you can provide will be greatly appreciated.

Thank you in advance, and sorry if this question has been answered before. I will eat my keyboard and do my pushups as necessary in that case.

"Overcoming Gravity" is an excellent book regarding bodyweight training, and has lots of information regarding, programming considerations, progressions, pre-hab etc.  It's a good resource if you want to go beyond just push ups, pull ups, dips and sit ups (it only covers upper body stuff, but since you and only do 1 or 2 legged squats for the lower body it's not that big a deal).  And it does have some sample programs, if designing your own is not your thing.
 
Thanks a lot for the links guys, really helpful. Those crossfits and full body exercises look pretty good, though I'll obviously need some practice to do some of the full sets they suggest in there, and I loved the three principles. I'll look into that book too. Hopefully I'll get a year of uni to improve my training, but if I get sent to BMOQ in May, at least my cardio is pretty good, I just need to build some upper body strength.
 
The CF has designed a website of their own.  You can setup a program using only body weight.

http://www.dfit.ca/
 
You may also want to check out: http://www.thetravelingwod.com/ They have some pretty interesting workouts there.
 
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