Weights or Calisthenics - How to replace Gym with Bodyweight
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You will see it and draw conclusions for yourself. I decided to create this video for people who do not have the opportunity to work out in the gym or if you need to replace the exercises in the gym with exercises at home!
Our first exercise that we are gonna replace is the barbell or dumbbell bench press in the gym. And with additional weights will be the best option here. We will do almost all street workout exercises or home exercises in this workout with additional weights, but only if we are already able to do 3 sets of 15 repetitions with own bodyweight. In this exercise, we are gonna use a weighted bag or a weighted vest. You can also do a more advanced version of these push-ups that will load your chest 2 times better. This is, the next level after the initial first version of push-ups. The most important point in the technique of both options is to squeeze your pectorals at the top point, for their best work. We try as if to bring our elbows to each other, at the same time we spread the shoulder blades along the back to the sides at the top.
But how can we work out our biceps without a barbell? And for this we will do such arm curls on the lower horizontal bar. I call them Reverse grip Australian curls. It is an excellent replacement for barbell or dumbbell curls in street workouts, without weights.
One of the best exercises for creating massive back is the incline barbell or dumbbells row. But what if we do not have access to them, but we have, say, bars or a lower horizontal bar. In this case, such reverse pull ups on dips will be an excellent replacement.
If I was training in the gym, and my task is to choose the best exercise for triceps, then this is close grip barbell or dumbbell bench press. But imagine that the gym is not available for you. Then let's do weighted close grip push-ups. We put our palms at an angle with our fingers to each other and slowly go down until the chest touches the palms, and then powerfully push ourselves up, slightly not extension(extending) our elbows at the top point, focusing the whole load in the triceps.
And instead of the popular military barbell press or dumbbell press, we will do pike push-ups. Looking at this exercise for the first time, it seems very easy, but believe me, it is not. Your shoulders, especially your front delts, will burn. But do not forget about the lateral side delts. In the gym, the number one exercise for them will be dumbbell flys. In the street workout, these are the same flys, but with any weight or resistance that you just сan find. Believe me, your lateral delts will get the load no worse than with dumbbells.
Let's pretend for a second that you don't have access to the pull-ups, the best exercise to develop for back width. Well, in that case, I can advise you to make such an imitation of them using the resistance band.
00: 24 - Chest exercise. Weighted Push ups
01: 16 - Biceps. Australian chin - ups(lower bar biceps curls)
01: 46 - Back. Weighted pull ups(reverse on dips)
02: 25 - Triceps. Weighted Close grip push ups
03: 14 - Shoulders. Pike push - ups
03: 53 - Shoulder flys. Lateral raises with band
04: 33 - Lats. Resistance Band Lat pull - down Date: 2023-05-25
