Bodyweight exercises to compliment C2?

[Danoza]

I got a Model D around 3 weeks ago in an effort to get fitter and assist with losing weight.

Currently I am rowing 10k meters a day and am looking for some other exercises (Bodyweight) to compliment/work out the muscles not used with the C2 Rower.

I don't have much of anything in the way of other equipment but could get some small items to use if needed.

I can't do any pull-ups at this time, too fat.

What bodyweight exercises would compliment/work out the muscles not used with the rower?

[Quatroux]

You might consider one of those 100 Push Ups, 200 Sit Ups, and 200 Squats programs plus lots of planks... lots and lots of planks.

[gregsmith01748]

Here you go...

http://cfmoncton.files.wordpress.com/20 ... st-v15.pdf

Good luck!

[Luna]

If you cant do pull ups buy some bands to assisit You. air sguats, burpees, dips with bands also Back ext on exercize ball Jumping Jacks, Pull a tire with a rope. Carry 2 pails of water, Jump on a box, climb stairs The list is endless

[Bob S.]

I got a Model D around 3 weeks ago in an effort to get fitter and assist with losing weight.

Currently I am rowing 10k meters a day and am looking for some other exercises (Bodyweight) to compliment/work out the muscles not used with the C2 Rower.

I don't have much of anything in the way of other equipment but could get some small items to use if needed.

I can't do any pull-ups at this time, too fat.

What bodyweight exercises would compliment/work out the muscles not used with the rower?

Pushups are excellent in that they emphasize a couple of upper body muscles that do very little in rowing, the pectorals and the triceps.

Bob S.

[gregsmith01748]

Another classic. The RCAF's exercise plan. I had the real book when I was a kid.

http://gregsadetsky.com/_files/5bx-plan.pdf

[dwalk]

I second what Bob said, he asked for muscles not worked by the rower. Pretty much just pecs and tri's.

[AnimalNige]

Buy some gymnastics rings. You can get practice rings fairly cheaply. They are not rated for the full range of gymnastics manoeuvres, just for doing drills.

You can hang them up anywhere. A garage works well.

Dips on them will train your pecs and tris and surrounding support muscles extremely intensely.

You say you are overweight, so begin with your heels on a bench to do the dips, and progress to full dips as you get stronger and lighter.

It's so much more difficult on rings due to the inherent instability. I'm away from home right now, and have to go to a gym. I can easily rattle off sets of 20 dips on the bars there, whereas I'm shaking once I get to 10 on rings.

There's an enormous range of other exercises you can do with them. Check youtube for suggestions.

[nfordice]

Danoza

This is a little late but I hope that you've kept up the hard work. This site has a lot of body weight movements that can be done without any equpt.

http://www.thetravelingwod.com/

[ericredaxe]

I'll echo what everyone else is saying pretty much…. the list of calisthenics that requires zero to little equipment is almost endless….

Push-ups, Pull-ups, sit-ups, body squats, burpees, planks, step ups (onto a box), mountain climbers, walking / jogging etc. etc.

If you can't do pull-ups, start with either pull up negatives (basically get your chin above the bar assisted, then just resist letting your self down as much as possible) or band assisted pull ups.

Try putting together a little circuit:

1 pull up / 1 push up / 1 sit up / 1 body squat
2 pull ups / 2 push ups / 2 sit ups / 2 body squats
3 pull ups / 3 push ups / 3 sit ups / 3 body squats

go up to 5 and then back down.

[speedy]

No you are talking my specialty.

First I can't recommend the following enough:
http://rosstraining.net/forum/ <-- I hope recommending another forum isn't against the rules.

http://rosstraining.com/blog/never-gymless/ <--- IMHO it's the bible of bodyweight training books.

What I do and this isn't directly to compliment my C2 training it's because these exercises chosen develop my body and I just love them:
Strength day:
Pull-ups followed by knee tucks 3set of x-amount of reps with rest between each set but you do both exercises back to back
Dips with Pistols (one-legged squat) and as previously mentioned for the sets/reps and to do the two exercise back to back
Then I start winding down to 3 sets of x-amount of reps Body Rows. I personally use manilla rope to tax the grip
Then I go into hand-made ab-wheel with Fat Gripz on the handles

Other days in no particular order I would be doing jump rope, burpees, push-ups, not a fan of sit-ups I think there are way better core/stomach exercises like leg lifts, v-ups and so on.
The book covers this all.

Note I been for the past month doing weighted pull-ups and dips. Last time I did this I was up to 50lbs attached to me before I reached my goal.

You might consider one of those 100 Push Ups, 200 Sit Ups, and 200 Squats programs plus lots of planks... lots and lots of planks.

Cool way to get in a lot of planks and not get bored is if you are a TV watcher, during commercials try to get in and hold a plank till the show starts again. Fun way to spice up a static routine.

[Quatroux]

You might consider one of those 100 Push Ups, 200 Sit Ups, and 200 Squats programs plus lots of planks... lots and lots of planks.

I've been frequenting the bodyweight Reddit group and they make a few good arguments against the 100 push up type challenges. They feel they lead to injury and instead recommend a more balanced routine. I like bodyweight training a great deal. It sure does seem to have a lesser risk of injury for master-level athletes that are unlikely to receive proper training on form for deadlifts, squats, and such. The progressions for bodyweight routines eliminate a lot of the risk - short of someone overreaching and attempting a complex exercise they aren't ready for.

I'd recommend startbodyweight.com or the NOFFS app for iOS/Android based on what I know today.

[suttle]

I'm a very ordinary (for which read poor) rower and I came to it after being a not-quite-so-poor runner. In terms of bodyweight type exercises, I wondered if anyone had ever had a go at quite an extreme event known in X-fit circles as 'The Murph'.

It's named after a US war hero and it is very popular on the other side of the pond. In short it consists of:

1 mile run
300 air squats
200 press ups
100 pull ups
1 mile run

The hard core (nutters) do this with a 10Kg vest on (it acts as a proxy for body armour!). When I saw this I thought it looked really hard, The easiest way to do it is to 'partition' it (this is allowed in competitions) in between the 2 runs:

20 sets of 15 squats, 10 press ups and 5 pull ups.

I managed this in 38.44. I'm sure that some super fit rowers would do it quicker - and perhaps have come across this challenge at their gyms maybe?

I'm now trying to build up to have a crack at it in the vest, but TBH this is a different ball-game. But it's a really decent challenge for all round fitness and might even help erg times.

[hjs]

I'm a very ordinary (for which read poor) rower and I came to it after being a not-quite-so-poor runner. In terms of bodyweight type exercises, I wondered if anyone had ever had a go at quite an extreme event known in X-fit circles as 'The Murph'.

It's named after a US war hero and it is very popular on the other side of the pond. In short it consists of:

1 mile run
300 air squats
200 press ups
100 pull ups
1 mile run

The hard core (nutters) do this with a 10Kg vest on (it acts as a proxy for body armour!). When I saw this I thought it looked really hard, The easiest way to do it is to 'partition' it (this is allowed in competitions) in between the 2 runs:

20 sets of 15 squats, 10 press ups and 5 pull ups.

I managed this in 38.44. I'm sure that some super fit rowers would do it quicker - and perhaps have come across this challenge at their gyms maybe?

I'm now trying to build up to have a crack at it in the vest, but TBH this is a different ball-game. But it's a really decent challenge for all round fitness and might even help erg times.

Stuff like this very much depends on height. Short, bit stocky people would be relative good. And stocky in a musculair way.
Good rowers, are often tall, which will make pullups pushups tougher. I bet most rowers here are not able to do the 100 pullups, any way split up, and also have a hard time doing the pushups and even squats. Doing this well absolutely would make you good allround fit, but I bet people very good at his are not so good rowers. Main reason, build/height.

[suttle]

Stuff like this very much depends on height. Short, bit stocky people would be relative good. And stocky in a musculair way.
Good rowers, are often tall, which will make pullups pushups tougher. I bet most rowers here are not able to do the 100 pullups, any way split up, and also have a hard time doing the pushups and even squats. Doing this well absolutely would make you good allround fit, but I bet people very good at his are not so good rowers. Main reason, build/height.

Spot on, in my case. Not only am I short (5''6")and light (143 libs) but my arms and legs are short even for a shorty. In short (oops), if you were tasked to design a totally awful rowing body, you would come up with something like mine.
I'm also 65, which doesn't help. My only hope is that I'm so inefficient on the erg, that must be making me fitter - a bit like running with that bloody 10kg vest on.