Bodyweight Exercise Challenges
Bodyweight Exercise Challenges In this thread, we will list various different body weight exercises divided by tiers of difficulty. With each exercise there will be a current record held by anyone on this forum. This will give some initiative to surpass your current limitations and work to beat the current record. This is something that could be a lot of fun, judging by the competitive nature of a lot of people here. The main reason I chose bodyweight exercises is because it's something everyone can compete it, regardless of experience or weight class. It's something we're all capable of doing. Rules 1. No cheating - There will be instructional videos added for each exercise to give you the exact form to follow. 2. Prove it - If you're planning on competing at an exercise to top the current record holder, you'll need some type of video proof. Nowadays, most people if not everyone has a phone with the capability of taking video. If you're worried about privacy, you can upload the video to YouTube as unlisted and send the video to either Reach, Reincarnate or Myself. We will update the current leader upon viewing the video. Otherwise, you can feel free to just post your achievements here. It's all in good fun regardless of what you choose to do. 3. Keep it civilized - Obviously this is going to be competitive. Discussions can be had, but please keep it civilized. 4. Standards - Static holds should be held for at least 10 seconds with perfect form for them to count. e.g. no you can't planche if you throw yourself up in the air, bend your knees 2 seconds in and then flail around and hit the ground 1 second later. Any of the repetition exercises, I think 2 clean full ROM reps should be done with good form. The second one to demonstrate mastery. Oh, and finally: Rings > Floor > Bar when it comes to the difficulty of these moves. Obviously all three are acceptable but someone doing a harder variation will take position over an easier variation. Tier List List of all exercises divided by difficulty. Each exercise will have a video link demonstrating the form of the exercise. Tier 1 Hanging leg raise : http://workoutlabs.com/wp-content/up..._Leg_Raise.png Push ups (At least 5) Jumping pull up Plank (at least 30 seconds) Wall Handstand : http://yoga.prevention.com/slideshow...ndstand__2.jpg Tier 2 Tuck L-Sit : http://antranik.org/wp-content/uploa...cked-L-sit.jpg Pullup Current record: 18 by Shouka Dips (at least 5) Current record: 20 by Scwolf Tier 3 L-Sit : http://www.guyparker.com/wp-content/..._sit_520_2.jpg L-Pullup : http://functionalphysique.net/wp-con.../L-Pull-Up.png Frog Stand : http://www.fitdaily.com/Images/0013/FROG-05H.jpg 1.25x bodyweight Dip Tier 4 Muscle-Up : http://leehayward.com/blog/wp-conten.../muscle-up.jpg 45 Degree V-Sit : http://i1.ytimg.com/vi/GbZeD4q_cSE/hqdefault.jpg 1.5x Bodyweight Pullup 1.6x Bodyweight Dip Tuck Planche : http://parkourconditioning.com/wp-co...1/tuck_Pl1.jpg Tier 5 90 Degree V-Sit : http://www.tomrydval.cz/photos/1-tom...roatia-krk.jpg 1.75x Bodyweight Pullup 1.9x Bodyweight Dip Advanced Tuck Planche: http://i75.photobucket.com/albums/i2...uckPlanche.jpg Tier 6 135 Degree V-Sit : http://crossfitequipped.com.au/wp-co...aran_v-sit.jpg 2x Bodyweight Pullup 2.25x Bodyweight Dip 1 Leg Planche : http://photos1.blogger.com/img/147/2...%20planche.jpg Tier 7 Manna : http://pccblog.dragondoor.com/wp-con.../05/s_low5.jpg Full Planche/Planche Pushup : https://basictrainingacademy.files.w...allel-bars.jpg Tier 8 Maltese : https://basictrainingacademy.files.w...e-on-rings.jpg Elevator : https://www.youtube.com/watch?v=0qyRqSbfCNM Notes The leader for each exercise will be updated when it actually applies. As of right now, there are none. Will work on either hotlinking YouTube videos on each exercise, or embedding the youtube videos directly into the thread when I have a little more time. Until then, feel free to use Google to find a demonstration of each exercise. This list was created in consultation with a gymnast. If you think some of the items are out of order feel free to critique the list. If you have any other bodyweight to add to this list, throw them in the responses. One of us will update and associate each added exercise to the appropriate tier of difficulty. However, note that philsophically this list was created with STRENGTH as the primary factor in determining the tiers. Skill and balance are always factors, but strength is key in being able to progress through this list. Moves that require more skill / balance than strength were purposely left out of the list (e.g. I will not be adding things like walking handstands. Yes, they're hard but not because they require a lot of strength to do). Finally, I want to emphasize that this is for FUN, so stay safe and don't feel pressured into trying higher tier moves before you're ready. Most people will take months to get to Tier 3+ and to reach higher tiers it can take years of practice. |
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I don't currently know what some of these are, so I'll comment on them when I can.
I did find this while googling though: http://ashotofadrenaline.net/hardest...s-of-all-time/ |
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I think Reach is going to do the YouTube linking whenever he gets around to it
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Updated with pictures/videos. Will link more tutorial videos in the future + more challenges as I can standardize them.
Notes: DO NOT ATTEMPT SHIT MORE THAN 1 TIER ABOVE WHAT YOU CAN ALREADY DO. Don't be dumb and hurt yourself. But otherwise, enjoy. Making it a goal to move up through this list over time with undoubtedly increase your strength and overall fitness. Can probably do a powerlifting one too if people are interested. Can use wilks for standardization. A few rules I will add to OP: Static holds should be held for at least 10 seconds with perfect form for them to count. e.g. no you can't planche if you throw yourself up in the air, bend your knees 2 seconds in and then flail around and hit the ground 1 seconds later. Any of the repetition exercises, I think 2 clean full ROM reps should be done with good form. The second one to demonstrate mastery. Oh, and finally: Rings > Floor > Bar when it comes to the difficulty of these moves. Obviously all three are acceptable but everything is easiest on bars. |
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What kind of FFMI / muscle-to-bodyfat ratio would be ideal for these?
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Yeah, without a doubt, being lean is an advantage for most of these. Especially beyond tier 3.
Not that you have to be ultra shredded, but having abs and not being a bloated whale will definitely help haha |
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i can't even do a pull up yet... good luck finding any competition on here SC lol
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I like this idea. Competition will hopefully get me going!
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Not to mention, honestly, more so than a competition this is here for self improvement.
The whole is that, as people try to progress through these tiers, they'll get stronger and get in better shape. The rankings would only be for motivation. |
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I just feel that tier 1 is too difficult to get too... its like starting a D1 player in a tournament with an FMO as their first song...
maybe some sort of push-up or leg lift thing. going straight into pull-ups and holding your entire body off the ground seems a bit ridiculous. |
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Can certainly add another Tier. Wasn't sure if there would be interest or not but now we know.
Added jumping pullups since they're a good way to work up to pullups. Also added some other exercises that are basically prerequisites for the stuff to come. Hope that's more reasonable! I tried to minimize equipment, but there are other things I can add in the future too (planks, ab wheel, front and back levers etc) |
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The way you guys have this set up is great and will more than likely motivate me to dabble in this sort of stuff again. Used to be able to do muscle-ups a few years back but nowadays I'd be lucky to do more than 10 pullups. Hopefully that'll change shortly.
Would be cool to see vids of people on here tackling tiers 4-7. |
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Will attempt some of these on rest days, definitely do the suggested powerlifting challenges also
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Just some quick questions lumped into one:
Push ups, pull ups, and other exercises that have different variations, which one's are going to be used for records on here? Just the basic for each one? or have a section for each variation? Thanks! |
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Probably a dumb question but for the dips and pullups (let's use 2x body weight as an example) does that in fact mean someone weighing 200lbs has to hold/strap 200 additional pounds to them while doing a pull-up/dip?
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Yes, that is exactly what that means
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Alright, setting the bar at 20 for dips. They don't have to be close grip like I did them, you just have to get 21.
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Capital Fuck capital that. Also, could you answer my question on the previous page? I'll try to set one tonight!
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For pullups, wide grip only. Chinups don't count.
For pushups, dips, etc., whatever you prefer. |
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Ok thanks.
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I was looking up tutorials and they interchange chin up and pull up. Pull up is the palms facing away right?
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yes
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Round two: Pullups. Starting it at 15.
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aaaaaannnnnnndddd there goes the only one I could of done. :(
Nice starts you've posted though. Definitely already wanting to get better. |
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I'll blow that dip score out of the water on monday ;)
Fuck doing 15 pullups though. |
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The dips were meant to be a starting point, something that could be beaten with a little work. I could have easily just done 100 and left it at that but then there's no fun in that ;)
For pullups, I could probably do 20. Shows how bad I am at pullups :P |
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I'd measure around tier 3-4 atm
dips we do like 30 of them in body pump at different speeds and it's brutal haha (from a bench though). I've never tried the V sit but I'd like to test my flexibility a bit this is an excellent idea btw chris |
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Oh man I am going for the dip challenge. I want to get into shape again just to compete in these really badly for some reason. This is great.
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One time I did 142 push ups in 3 minutes
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Glad to hear the positive feedback!
Great job Arkuski, that's pretty good! |
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Well, I tried as hard as I could tonight but I only got to 40 dips, and barely.
Didn't video it though so the bar is still set by SCWolf ;) |
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I don't normally get into things like this, but seeing as I am attempting to get myself into better shape, I am going to give some of this a go. Are you going to keep track of who is in what tiers as they progress?
Also going to sound stupid with this, but what is a jumping pull up exactly? Is that just like to get you up there faster compared to just pulling yourself up for the first one? Is Planck, plank just spelled differently or something totally different? |
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Damn I'd be tier 4 if I could v sit and muscle up. I also could have been a doctor, oh well.
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Yeah, I like this idea. I think I'd be at about Tier 3 right now.
So, if I weigh about 160, does that mean I have to do my dips with 40lbs worth of additional weight? Also, here are 3 out of the 4 exercises. https://www.youtube.com/watch?v=_hhgWk_PhMA |
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Hannibal is insane
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are there are decent bodyweight-only routines floating around out there
I found this one, but I'm not sure how well it'd work I hate myself and will never go to a gym again |
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sweet t.hanks
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I don't really care for that other program.
I think the best way to do bodyweight routines are through progressions. I.e. you start with an exercise you're comfortable with and build repetitions, and then move to a harder exercise. Continuing to add repetitions doesn't do much beyond a point. E.g. an L sit should always progress to higher and higher angled L sits. Simply holding an L sit longer is not productive. Pullups should progress to muscle ups / weighted pullups. Etc. In terms of my progress, I'm able to steadily hold tight a 45 degree angle for my dips now. Slowly working to increase that angle @ low repetitions. A planche dip is coming, I swear it. I can also muscle up pretty reliably now, though I can't really do much more than 1 without rest haha. If I go to the gym tomorrow I'll record some dips to get a video up and some action started up in here. |
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Tomorrow is chest day for me as well so I might get in on something. Will post video if I can get one.
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Chris you're the god damn champ of dips.
I'll concede, I'm pretty awful at these. Here's 37 dip fails: https://www.facebook.com/photo.php?v...42098456171903 I'll start recording one of these exercises each session to get things rolling. I'll do pullups next I guess or an L-sit. |
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Still really good work and technically the record until I get around to uploading my video some time this week
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Yeah, figured if anything we need some people to start posting videos.
Even if you're not very good, get in on the action. It's fun and challenging yourself builds strength :) |
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Ill work on some of these on Thursday when I finally get some time off from watching my kid. Just have to find a nice place outside that I can do the pull ups things and see what else I can manage.
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So, I could use some advice with a few things. I seem to be gaining weight (not sure how much is muscle and how much is fat) but I want to lose the fat which is primarily around my stomach area (not much fat elsewhere). I want to know what kind of foods I need to avoid, which are the best to add, a good replacement for soda (which I know is terrible) and done exercises that I can do to help burn the fat in that area and strengthen my core system. If it matters at all, I'm 6'1 and as of last night, I'm sitting at 194lbs. I'm not as active as I would like to be, but I do play about 10 hours of sand volleyball each week. Any and all help would be appreciated
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Gun92,
You can't spot reduce fat, so there is no way to specifically target stomach fat. The only way to lose stomach fat is to create a caloric deficit, causing weight loss, and wait patiently for your body to decide to burn stomach fat (it may not initially, it will very likely opt to burn fat elsewhere first). Therefore, foods to avoid/add are pretty irrelevant. You just need to decrease total caloric intake. Though, I would recommend keeping protein high to preserve muscle mass (150 grams daily for someone your size if possible). If you want to specifically target your core muscles, I recommend some exercises discussed here such as hanging leg raises, V-sits, planks and dragon flags. You'll probably need to do some research on some of the progressions for these lifts, as technique can make them range in difficulty from beginner to highly advanced. Anyone currently working on any of these challenges? I've been working on a planche dip for the past few weeks and have made a lot of progress. I am consistently able to hold my body stiff at about a ~50 degree angle for ~5 reps. Working on pushing that angle every week. :) also been practising something called the russian dip in combination with a V sit at the bottom (russian dip: http://www.myweightlifting.com/wp-co...ssian-dips.jpg). Very tough, can do a couple reps with good holds at the bottom. |
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I am! I only decided yesterday to try a couple of these out so I'll post a video soon I hope. Nothing amazing since I'm still relatively new at this stuff but at least I can kick it off. Also if something looks wrong please let me know so I can fix it!
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eat less calories than the minimum your body needs
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That explains so much.
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But yeah, basically less than whatever maintains your weight. Your body always maintains equilibrium. If you eat less than the amount of energy needed to maintain equilibrium, your body gets that energy from fat. Conversely if you eat more, your body turns that energy into fat (or muscle if you lift...!). Yes, protein high because it will maintain more muscle mass, especially in conjunction with resistance training. If you cut protein too low you will lose muscle as you lose weight. Dealing with hunger? There are no simple ways, you SHOULD and it is normal to feel hungry when you are dieting and at caloric deficit. If you're not hungry at all it means you've eaten too much, lol. But key points are to eat foods with high satiety value. That is, foods that ...have a lot of mass or weight to them while being relatively low in total calories. Excellent examples of high satiety foods are chicken breast, steak, vegetables, fruit...things like that. You want to get most of your calories from whole foods like that when dieting. Avoid foods rich in sugar (without fiber, so fruit doesn't count here) as they will generally have too many calories for how full you will feel. |
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Don't know if this counts. Didn't go quite as high on the last couple of reps.
16 http://youtu.be/VMTkmH9w7zw |
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Those count dude, good work!
I'll try to beat it tomorrow :P |
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Sorry dude :P |
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You guys are cray.
I could only get 12 today :P I prefer to do them from a dead hang though so it's a lot harder. |
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I wasn't expecting to keep the record for very long. If you're able to do 20 you should just do it SCWolf =P.
Reach, you stopped updating fitocracy =( |
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It stopped posting my updates, it was glitched out or something.
If it's actually working again I'll go back to posting my updates haha Just put up my lifts from last week, I'll update again soon I guess. Things are still improving. |
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well dang, good job
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Edited the OP with your record Shouka, sorry it took so long. Completely forgot.
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lol hey guys
remember when we did the things on the keyboard and dance pads i was being all nostalgic and shit then i did 21 pulls, like half pulls not dead hangs but i was like lol i guess i got it on vid wampwamp suckaaaz i miss u all |
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join date nov 2004 holy shit it's been a decade bruhz and sisz
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wow uneven pullups are really hard even for skinny dude like me~
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my arms really hurt now
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I'm only going to write about the first post : none of these exercises are bodybuilding, they're mostly crossfit. Btw i'm a bodybuilder.
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Lmao, I definitely failed this thread.
Maybe I should actually do some of these. |
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I got pretty decent at most of them up to Tier 5 and moved on, the final few tiers of exercises are absolutely insane.
Still great exercises though. |
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I can't bring myself to work with my own weight, so more and more I go to the gym where I work out with additional weights. For me, this is more interesting than doing bodyweight exercises.
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