So /fit/, I am too cheap and lazy to go to the gym so I have been doing bodyweight exercises at my dorm. I want advice on what I can do if I am missing some muscle groups, and also just other things I can do with the routine.
Currently my routine is this:
45 Knuckle Push Ups
45 Bicycle Crunches
45 Calve Raises
Holding a Squat for 45 seconds
Holding a Calve Raise for 45 seconds
45 Tricep Dips
Every few weeks I add 5 reps to each. All are done in one set. I am also thinking of getting resistance bands and adding bicep exercises to the mix. The work out is pretty succesful so far, I am the strongest I have ever been including when I was lifting in the gym.
Need some sort of pulling. Pullups/chinups or horizontal pullups under a table. Could also do pike pushups or handstand pushups against a wall. Also I recommend trying out pistol squats.
I would drop the crunches and get an ab wheel. I'd also slow the tempo, thereby lowering the reps overall while concentrating on form. A pull of some sort. But ultimately, if this is working for you, who gives a fuck what anyone else says.
I'm not sure whether it makes any sense to do just one set of each. Try to make every one of those harder. The 45 tricep dips in a row are pretty impressive, btw.
And yes, you need some pull movement. Buy a pull-up bar. You can also buy suspension trainers. You can do nice pull stuff with those, like lat rows, facepulls and even bicep curls. /fit/ hates them, but for those exercises, they are amazing.
The tricep dips are by far the hardest.
Might get a pull up bar for next year when I am not in my dorm which has something that essentailly blocks me from puting one in.
If I got an ab wheel I would probably keep the same tempo with the other exercises since I already focus on the form for everything but the crunches.
What are some recomendations for back and glute exercises?
>too cheap and lazy
>lives at dorm
Most schools have gym/rec center access free of charge to students. Hell most dorms and apartments in my area have small gyms attached to them as well. Get off your fat ass and use the free resources already provided to you.
for upperback: pull ups or chin ups, since you're not doing direct bicep work i would recommend chin ups
for glutes: glute bridges, one legged if you can
also stop doing crunches, do planks instead