Exercises with your body weight

Pushups

Weighttraining.guide push-up

Jeremy Ethier on push-ups

Proper military push-ups

Simeon Panda on push-up variations

10 mistakes

Renaissance Periodization on 11 push-up mistakes (a bit long)

Dips

Weighttraining.guide Triceps dip

T-Nation guide to the Dip

The perfect Dip
(I wouldn't go as deep)

Jeff Nippard - how to do Dips
(I don't really agree with going to failure, given the risks for the shoulders)

Omar Isuf and Alberto Nunez on shoulder position

Pull-up

Weighttraining.guide pull-up

0 to 5 pull-ups

5 pull-up mistakes

Pull-up mistakes

Pull-ups too easy ? Many variations

Chin-up

Chin-ups

B4 FleX shows progression to one arm chin-up

Inverted Row

Weighttraining.guide inverted row

Barbend inverted row guide

Buff dudes Inverted row (short)

Chrissy Inverted row

Barbend Inverted row

Too easy ? Try pull-up rows

Air Squat

Weighttraining.guide on air squats

Form First on air squats

Squat University on squats

Squat University on your anatomy (this can influence what is the best foot position for you)

Jeremy Ethier on Squat issues / butt wink (don't worry about the breathing pattern for now)

Squat like a baby

Abdominal Crunch

Tristyn Lee ab crunch

Ab Rollouts

T-Nation on ab rollouts

Bryce Calvin on Ab Roll-out technique (a bit different form)

Hanging Leg Raise

Tristyn Lee hanging leg raise

Reading Material

Convict Conditioning by Paul Wade

This book describes progressions for all important bodyweight exercises (from easy to very gnarly), and gives an interesting glimpse into prison life.

© 2021 Pascal Dornier. All rights reserved.