Article care of bigobb.com
Big O's Ghetto Workout Guide
Too poor to afford free weights and equipment at home or for a membership
at the local gym? No problem this guide will help you train without
weights. While I strongly believe you can get a excellent workout using
he exercises below, nothing beats a good hard workout at a gym or at
home using weights.
One of the greatest (or most hated) exercises of all time is the push-up.
It's been around for ages and you probably have been doing them since
you were a little kid in grade school. However that doesn't mean there
obsolete, as they are great for developing your chest and endurance.
In fact many law enforcement agencies, certain employers (FedEx is one
I know for sure) and the military have examinations on how many push-ups
you can do in a certain time. If you do not know how to do a push-up,
well then um, ask a friend. Besides the basic push up, there are hundreds
of variations that you can do them; here are a few.
Clappers - For this you do a normal push up but when you push up, you
explode up so you get in the air enough for you to clap your hands and
then return to the push-up position. This is great on working the explosion
needed for certain sports such as football for blocking. Also if you
are strong enough to push you in the air higher or quick enough it is
possible to do two claps instead of one.
Finger Tips - This sounds extremely painful but is not hard as it seems.
Basically you do your push ups on the your finger tips instead of the
palm of your hands. This not only builds chest but also strengthen your
hand and it's grip.
2 Down, 1 Up - This is a normal push up except going down you will
break it into 2 steps and pause both times. So you will go down half
way, you pause, then go down all the way, you pause and then you go
up all in one step.
2 Up, 1 Down - The same as above except you break the top motion down
to 2 parks and the bottom motion is only one part.
Wall Push-Ups -Stand facing a wall and place palms flat against the
wall. Step back approximately 4-6 inches. Slowly fall forward
toward the wall and catch yourself and execute a push-up (or push-back),
against the wall. Push away from the wall until you are standing straight
up, and repeat. As you get stronger, gradually stand further and further
away from the wall.
Resistance Push Ups - What I've had a lot of success with in increasing
the difficulty of my pushups is strapping on a backpack and loading
up some books or whatever heavy items I have on hand use that as extra
resistance. Just be careful when loading the weights so it is somewhat
even and not too uncomfortable on your back.
Biceps and Triceps
Pull Ups - You want to do these so that your palms are facing you and
not the wall. That way it works more of your biceps then your back.
Towel Curl - For this you will need a small to medium sized towel and
a partner. You will hold the towel in the middle while your friend lays
on the ground under you and grabs the ends of the towel and you simply
curl him up while he provides the resistance.
Towel Triceps Extensions - Once again you will need a small to medium
sized towel and a partner for this exercise. You will lie down on your
stomach and your partner will be behind you. You will hold the ends
of the towel while your partner holds the middle, and you bring the
towel in front of your head, this stimulates the triceps sort of like
Close Grip Push Ups - For this type of push-up you want your hands
very close together, so close that you can form a diamond with thumb
and index finger. You then do the pushup, this is similar to a close
grip bench press.
Dips - Find some parallel bars and then do dips, pretty basic exercise,
but this is a great workout and I've found it has help increase my bench
Click Here for the abs workout, most of these
do not require weight but it is optional.
Stand with your back flat against the wall and slowly begin to sit
down moving your feet away from you one foot at a time, until
you are sitting against the wall. The goal is to be in a
perfect sitting position without a chair to support you. Your back should
remain flat against the wall and your thighs should be parallel to the
ground. When someone looks at you it should appear that you are sitting
in a chair with your arms not supporting you. Hold this position until
for thirty seconds then stand up and repeat the exercise. Try to sit
for longer and longer periods of time, such as 45 seconds, a minute
Jump Squats - Excellent for improve explosiveness and speed. Keeping
your arms straight in front of you for balance slowly lower your self
so that your thighs are parallel and then jump up as high as you can
exploding up, then as you land slowly lower your self again and explode
up again. Repeat. I like 3 sets of 15 or so.
One leg jump squats / lunges - A variant of the jump squats as above,
instead you will now be doing stationary jumping lunges. Drive the top
of your knees to your chest.
Donkey Calf Raises - Get a friend to mount you as if you are giving
him a piggy back ride, then proceed to do calf raises, you can also
jog lightly to work you hamstrings as well.
Leg Raises - Lie on your side and then left your leg that is on top
several feet, this should be really easy and thus you can add ankle
weights if they are available. Do as many reps till failure and then
switch sides and repeat.
For more information on body weight training go to The Muscle Experiment
A lot of the exercises found here can also work your leg while improving
speed and endurance.
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