Body weight training or Calisthenics - such a fantastic and simple way to build fitness and strength. In fact as this article states there is not just one thing but several - read on:
1. The sheer simplicity of it - for so many of the exercises you need only a little floor space
2. This means you can fit it in at any time. Better still, you can make it an integral part of any day by doing 'soundbite training' (see previous post) - just fit in sets between work and leisure. Keep doing them all day long!
3 No equipment for most or at worst add something to hang from (a bough of a tree, horizontal bar at childrens' playground or garden swing, loft hatch) or invest in a pull up bar (the folding one such as the power bar). Even with pull ups, you could do table pulls if a table or other horizontal surface is strong enough. Also you can do floor pulls (see an earlier post on this) or elbow presses which need no gear at all)
4 So no gym required either
5 You can make each exercise progressively harder or regressively easier eg the push up can be made easier by inclines / knees / combo or harder through declines, crucifix, diamond, archers or the ultimate one arm.
6 You can add in some serious cardio and power moves eg burpees, mountain climbers, bear crawls, box jumps, clapping push ups and so on
7 You can add prepare even further by adding a 'micro kit nag . For this I keep in the boot (trunk) of my car a surfers bag (slightly bigger than standard duffle bag but still strong and light weight) with gym rings (wooden rings, 17ft straps and cam buckles) a jump rope and a pair of training gloves (to deal with rough surfaces for chin ups - no point lacerating your hands!).
8 There is no end to the variety you can do to increase your strength and fitness training. You could just do an abs session for example - hanging leg raises, V-sits, ab roll outs (you can do this with walking your hands in the event of no ab roller or suspension trainer or rings), planks / planches (depending on your level), dragon flags
9 The rush into weight training is ridiculous when so many people can't even deal with their own body weight (can you do a press flag? one arm pull up? hand stand push up?). This way you can more slowly train and strength your joints too - thus minimising the risk of injury)
The ease of access, the minimal time if you soundbite, the variety possible all mean body weight training remains the king of exercises. Get stronger, get leaner and stay injury free!
Andy Snowdon
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