Calisthenics-Using only the floor

Hello. I am from a poor area of South Eastern Europe and I am interested in obtaining a very strong, slim and nimble physique.

Due to my material situation I don't have access to sturdy doorways(or good building construction quality for that matter), sturdy furniture nor even a branch of hanging pipe as anything that is not bolted to the ground gets stolen and sold/burned(for heating, cooking and else). Hell even things bolted to the ground get stolen with time, bolts included. So I do not have the material conditions necesary to do pullups or dips.

What I do have and have seen a reliable number of times in my life is concrete(although cracked) floors. More specifically the floor of the entrance hall to my commie block as the match box sized apartment I live in is too small for me to fully spread myself on the floor.

FYI I am an 18yo male of 172cm tall with a weight of 55-60kgs. I am in the 12th grade and I have a bunch of things on my plate, from chronic health problems(which interfere somewhat with fitness) to family problems(which necesitate I sell what belongings I can to obtain money for after I finish highschool) and other troubles.

So the question arrises, what can I accomplish by doing calisthenics using only the floor?
I have heard of the book "Convict Conditioning", is it of use in this predicament I find myself in? Would there be a more complete alternative/s ?

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  1. 2 months ago
    GOD OF FASTING

    Get on level, son

  2. 2 months ago
    Anonymous

    There's an infographic fixing around on IST that shows a huge amount of calisthenics exercises that use no equipment. Maybe some Anon can post it.

    • 2 months ago
      Anonymous

      You really need a way to do pullups or you'll hurt yourself with muscle imbalance.

      • 2 months ago
        Anonymous

        Handstand pushups. Thank me later

        • 2 months ago
          Anonymous

          Do they really activate the same muscles as pullups?

          • 2 months ago
            Anonymous

            No

      • 2 months ago
        Anonymous

        >You really need a way to do pullups or you'll hurt yourself with muscle imbalance.
        Nonsense.

    • 2 months ago
      Anonymous
      • 2 months ago
        Anonymous

        do i always do all the workouts in order, or do i just jump to the one i can do.
        for example if i can already manage to do push ups, do i skip to push ups immediately or do i still do the wall push ups and go down in order until i reach push ups

        • 2 months ago
          Anonymous

          If you can do pushups go straight into pushups. You don't need to work your way up to it, would be useless and a waste of training.
          Start every exercise at the highest variation you can do

    • 2 months ago
      Anonymous

      another one

      • 2 months ago
        Anonymous

        I have always hated this fricking NYC Subway Map-esque bullshit that gets passed around. It’s completely nonsensical and useless. The shit that Reddit bodyweight forums spit out has always been useless. It doesn’t help that they’re religiously against weighted calisthenics to the point of it being surreal.
        Now if someone were to put together a gymnast workout routine, or how to program one, that would be helpful. This other shit though gets you nowhere. Maybe a baseline level of fitness above people that sit on their ass all day, but that’s it

    • 2 months ago
      Anonymous

      around IST? for what? so they can imagine sonic characters in workout clothing?

  3. 2 months ago
    Anonymous

    Not reading all this shit
    no pull up = no gains
    Find a bar and go get it broke homosexual

    • 2 months ago
      Anonymous

      this + tpbp + /thread
      either a pullup bar or get rings and hang them from a tree or something (bonus points: don't snap your neck)
      you sound like a massive pussy btw, each sentence is a fricking excuse to remain poor, untrained and unmotivated

    • 2 months ago
      Anonymous

      This, you're missing on all the great stuff with only the floor. Pull ups, Muscle ups, front lever, back lever, human flag, dips.

  4. 2 months ago
    Anonymous

    Based tatu ginger poster

    • 2 months ago
      Anonymous

      were they really lesbos or was it all an act?

      • 2 months ago
        Anonymous

        Act

    • 2 months ago
      Anonymous

      Yeah, she very purty

      this + tpbp + /thread
      either a pullup bar or get rings and hang them from a tree or something (bonus points: don't snap your neck)
      you sound like a massive pussy btw, each sentence is a fricking excuse to remain poor, untrained and unmotivated

      >either a pullup bar
      And put it where? The doorways of where I live are made of hollow plastic.
      >get rings and hang them from a tree or something
      There aren't any trees unless they are in a very visible spot so that even if you cut the tree down at night with an axe you will be seen/heard.

      • 2 months ago
        Anonymous

        >so that even if you cut the tree down at night with an axe you will be seen/heard.
        ...what?
        No, get a rope, throw it over a tree branch, grab rope, do the exercises, then take rope with you when you go home. Leave the poor tree alone wtf.

        • 2 months ago
          Anonymous

          Cant tie it to a tree branch if there is no tree

          • 2 months ago
            Anonymous

            wtf. Where the frick do you live anon? I can't belive there isn't even 1 (one) tree in that shithole you live

            • 2 months ago
              Anonymous
              • 2 months ago
                Anonymous

                Jesus christ thats depressing. Do you even get enough protein to put on muscle?

              • 2 months ago
                Anonymous

                Damn. I hope you can go away from there one day. good luck anon.

  5. 2 months ago
    Anonymous

    >south east Europe

    More like balkaBlack person

    >run aways from gypsies 3x daily
    >run aways from mass rape, attempt extermination and genocide of neighbor balkanoid fake nation at least twice in history
    >indulge in copious amounts of rakjia and beatings of your wife at least 2xdaily

    And you're good to go, Vladislav

    • 2 months ago
      Anonymous

      >balkaBlack person
      Basically

      >>run aways from gypsies 3x daily
      >>run aways from mass rape, attempt extermination and genocide of neighbor balkanoid fake nation at least twice in history
      in copious amounts of rakjia and beatings of your wife at least 2xdaily
      >And you're good to go, Vladislav
      Ha, although I live in a balkan nation which gives special status and reperations to gypsies, has never really had any offensive wars all of them being defensive and women have legal priviledges along with the usual western misandrism

  6. 2 months ago
    Anonymous

    you can do pushups and weighted pushups if you fill a backpack with stuff. You can also do a billion squat variations. You can try and find and tree with a big branch and try and do pullups either hanging from the branch or with a rope. You can do situps too. Doing something is better than doing nothing even if its not optimal. I would try to train three times per week.

    • 2 months ago
      Anonymous

      I trained everyday until I could not lift myself off the ground or walk. After a week of doing this the rest of the month I was weak and couldn't manage a pushup.

  7. 2 months ago
    Anonymous

    Look up street workout

    • 2 months ago
      Anonymous

      >street workout
      I don't have anything but the concrete floor and only in the common area of the commie flat.

  8. 2 months ago
    Anonymous

    I'll share a few things, too. Everyone should get in shape.

    • 2 months ago
      Anonymous

      I remember that book. Very cool aesthetic,
      and a bizarre variety of topics

  9. 2 months ago
    Anonymous

    The resolution here is awful. I would give a better one if I had it.

  10. 2 months ago
    Anonymous
  11. 2 months ago
    Anonymous

    you don't even have a tree branch to do pull ups on? thanks for giving me lifefuel bro, i'd have roped long ago if i was in your situation

  12. 2 months ago
    Anonymous

    Okay friend here's the plan
    BURPEES
    Become a burpee king
    There's a whole burped community on youtube, guys like 'iron wolf' and 'strong and conditioned', just find one of their videos and follow their workout
    Convict Conditioning is good too, yes. The nice thing about burpee workouts is you can do them while also following a different routine, just throw in a burpee workout whenever you want
    When you leave high school and get a job you might be able to move somewhere with more space, or work out at your workplace either before work, on your lunch break or after you finish
    Keep it up lad, don't give up, we're all gonna make it

    • 2 months ago
      Anonymous

      Are burpees the one and only key?

      What are they for even?

      • 2 months ago
        Anonymous

        Getting lean, shredding fat and getting fit
        And all you need is the floor

      • 2 months ago
        Anonymous

        I did pretty much nothing but burpees for years. The most you'll get out of them is GOAT tier cardio. Your muscles adapt to them quickly and stop growing if you're only going to do a couple hundred in a session. It also fricked up my joints even worse than they were.

        • 2 months ago
          Anonymous

          Then what do I do to fill in the lack of pull ups?

          • 2 months ago
            Anonymous

            Do inverted rows under a table or with two chairs. Or with a dip bar.

        • 2 months ago
          Anonymous

          What would you expect from overusing your joints doing a frickton of burpees? Do you want good cardio? Run or skip the rope.

  13. 2 months ago
    Anonymous

    I live in the same region and there are calisthenic bars in every neighborhood and park.

    Where do you live?

    • 2 months ago
      Anonymous

      this. even the worst ghettos have bars. pull up bars. dip bars and maybe lever bars.
      >t. balkaBlack person

      • 2 months ago
        Anonymous

        I live in the same region and there are calisthenic bars in every neighborhood and park.

        Where do you live?

        Where I live doesn't have any of this

    • 2 months ago
      Anonymous

      Romania

  14. 2 months ago
    Anonymous

    Check out "Solitary Fitness"

  15. 2 months ago
    Anonymous

    planks, push ups, sit ups, dips etc will have you looking right in 6 months if you are consistent. buy some 20-30 pound dumbbells to help out with strength building

    • 2 months ago
      Anonymous

      Whats your waist size? Mirin that loose waist.

  16. 2 months ago
    Anonymous

    General calisthecnics question. I can't do muscle ups at the end of my workout but I can at the beginning, has it happened to anyone? Maybe its exhaustion or if I do weighted pull ups my lats lock and I can't pull in a C?

    • 2 months ago
      Anonymous

      Uhhh

  17. 2 months ago
    Anonymous

    Learn the ways of your ancestors. Lift heavy stones.

    • 2 months ago
      Anonymous

      >Learn the ways of your ancestors. Lift heavy stones.
      My ancestors didn't live in the cold dry steppe

  18. 2 months ago
    Anonymous

    Find something heavy to do rows with. Adjustable dumbbells are ideal but some water jugs are anything else that's heavy will work. If they are too light you can put two weights together and do row with one arm instead.

    • 2 months ago
      Anonymous

      Why do this?

      Getting lean, shredding fat and getting fit
      And all you need is the floor

      Do the burpee hit all the core muscles?

      • 2 months ago
        Anonymous

        Burpee hits everything you numpty

        • 2 months ago
          Anonymous

          Rly?

          • 2 months ago
            Anonymous

            Give me 100 one-pump burpees right now then tell me how you feel

            • 2 months ago
              Anonymous

              Tired

  19. 2 months ago
    Anonymous

    You can work just about everything with only a flat surface. Lats and bis are the only tricky ones. Best case scenario would obviously be to find something to do bodyweight rows from, even if it's not full ROM, or an object heavy enough to do 1 arm rows with or an exercise band. If you have to, grab something sufficiently long like a rope or a bath towel or a bedsheet, sit on the floor, grab the ends with your hands and run it under your feet and do rows using your legs to create the resistance.

    >Convict conditioning
    Pic related. It's a great book, you'll have to replace the pullups obviously.

    • 2 months ago
      Anonymous

      >you'll have to replace the pullups obviously.
      With what?

      • 2 months ago
        Anonymous

        With one of the options I recommended in that very same post.
        Rows, either bodyweight, with a heavy object, a resistance band, or with a towel using your legs for resistance.

        • 2 months ago
          Anonymous

          >Rows, either bodyweight
          How the hell can you do rows with only your body weight when I weigh 120lbs?

  20. 2 months ago
    Anonymous

    ALL THE THINGS SHE SAID
    ALL THE THINGS SHE SAID
    RUNNING THROUGH MY HEAD
    RUNNING THROUGH MY HEAD

    • 2 months ago
      Anonymous

      THIS IS NOT ENOUGH
      THIS IS NOT ENOUGH

      Doesn't work without pull volume to strengthen the rotator cuff and rear deltoid you're just moving towards shoulder impingement and possibly wrecked posture.

      Ight then what do you suggest?

  21. 2 months ago
    Anonymous

    Doesn't work without pull volume to strengthen the rotator cuff and rear deltoid you're just moving towards shoulder impingement and possibly wrecked posture.

  22. 2 months ago
    Anonymous

    buy a 5kg dumbell then 10kg and 15kg.
    If you have enough money to have internet a computer and water you have no excuses it costs 10euro or something, the 5kg one. IF you still don't want to, use chairs or water bottles either the 5l ones or 1.5litter and put them in a plastic bags. With this you can train biceps, triceps, forearms, delts, calves, abs, neck etc. But seriously buy a dumbell prefferably a one eith removable weight from the handle. You won't look moronic when training with a metal instead of water bottles. And even in balkans there are children's playgrounds, use the bars.

    • 2 months ago
      Anonymous

      I am looking for a workout plan which works anywhere as long as you got ground to walk on. Dumbells are important investment, yes, however I would much rather know how to do the most with my own body weight anywhere everywhere I can walk

      • 2 months ago
        Anonymous

        buy a 5kg dumbell then 10kg and 15kg.
        If you have enough money to have internet a computer and water you have no excuses it costs 10euro or something, the 5kg one. IF you still don't want to, use chairs or water bottles either the 5l ones or 1.5litter and put them in a plastic bags. With this you can train biceps, triceps, forearms, delts, calves, abs, neck etc. But seriously buy a dumbell prefferably a one eith removable weight from the handle. You won't look moronic when training with a metal instead of water bottles. And even in balkans there are children's playgrounds, use the bars.

        The whole point of this thread is to find a book or method which allows me to train all the muscles important for exerting strength on people and objects while not requiring more than a floor and even my lithe bodyweight. Something which can be done when you are rich or poor.

  23. 2 months ago
    Anonymous

    I could love her. Why is everyone irl so dead eyed. Hold me bros.

    • 2 months ago
      Anonymous

      >Why is everyone irl so dead eyed
      Is this what those pretty eyes are called?

  24. 2 months ago
    Anonymous

    I cannot even count how many times I came to these two b***hes when I was like 12.

    • 2 months ago
      Anonymous

      I predfer the ginger myseld

    • 2 months ago
      Anonymous

      God I miss the early 2000's
      Handstand pushups with stands go so hard it's unreal

  25. 2 months ago
    Anonymous

    Can I get some calisthenics advice lads? I'm a powershart and my 2024 goal is to become lean and athletic again. My main routine is gooing to be walking(eventually running) with some sprints and jumps but I need some indoor exercises for when the weather is not good. One anon says to become the burpee king. Is that good enough or are there some other athletic-building exercises to perform?

    • 2 months ago
      Anonymous

      Dunno but imma bump the thread.

      Stil waiting for resource on how to do the shit I stated in OP

  26. 2 months ago
    Anonymous

    Hijacking this thread
    Can a skeleton benefit from basic push-ups and eating much more meat, or is it still useless compared to using equipment?

    • 2 months ago
      Anonymous

      Calisthenics it's all about progression.

      In one hand Everybody can do wall push ups. On the other almost nobody can do a walled one arm handstand push up.

  27. 2 months ago
    Anonymous

    You're a stupid fricking low T homosexual.
    I have given you a detailed and cost free way of doing things with jugs of water.
    Guess what Black person?
    you wont grow your back without pull ups or lifting weights
    SOWWYY!
    stick to push ups and bodyweight squats you fricking TWIG
    you dont have the will for anything beyond that anyway
    >OWWWW IST HELP ME I'M LITERALLY A LAZY homosexual!!!! I DONT WANNA GO TO THE PARK OR BRING ANYTHING TO MY HECKING ROOM :~~*(

  28. 2 months ago
    Himbo Chad

    Go to your park and do calisthenics, also do sprints and walking lunges supersetted with hindu squats for legs

    • 2 months ago
      Anonymous

      i have social anxiety

      • 2 months ago
        Anonymous

        just cover your frickin eyes b***h
        no people no scawy stimuli

  29. 2 months ago
    Anonymous

    I still think my help is useful, so let me explain:

    Main excercises
    >DIPS
    >PUSH UPS
    >PULL UPS
    >UNILATERAL ROWS
    >PISTOL SQUATS
    >SINGLE LEG DEADLIFTS

    To make any of these challenging you will need at least 40kg, which is 2 jugs of water from the kind that come up when you google that. But you can use 8 of the 5 liter ones, or whatever, you've got in hand. Maybe get your hands on sand.

    >inb4 no upper chest
    The only useful excercise you could get for this is decline OAPU, simply because pike push ups are shit.

    >How to get a movement without being able to do it, and no progressions
    Half repetitions, that's it.
    Instead of doing progressive overload as often mentioned, your going to shorten or lengthen the range of motion, and slowly work your way down to full ROM (even on pull ups, you start from the way up, I dont care what anyone says)

    So, OAPU and decline are practiced as half repetitions alongside your dips and push ups.

    Pull ups are practiced from the top, you go as low as you can without going into a weak range of motion. This should only be done if you have at least 3 pull ups as a max.

  30. 2 months ago
    Anonymous

    Get a job and buy yourself a pull up bar and rings. That's all you need.

    Future you will love you for it.

  31. 2 months ago
    Anonymous

    POST MORE TATU!

  32. 2 months ago
    Anonymous

    Only a turbo pussy can't get strong on zero equipment. When the chink flu came I was caught off guard, with zero equipment, zero experience of training or conditioning or calisthenics, in eastern Europe. I literally woke up one morning with the gym closed, my work gave me paid leave for some weeks, and suddenly I found myself with zero activity for days and weeks on end.
    I began walking the streets on my own for hours, then began doing jumps out of sheer boredom, then stop and do push-ups at random, superset with cop escapes. Then I began training for pullups when i found out i can't even do 1. It was a fun time when I could barely even hang from the tree branch.
    All in all when that shit finally ended, and I could go back to a gym, after a while I discovered I don't even want to train with weights anymore, at least not in the traditional sense (bench, deads, etc), so I began looking into weighted calisthenics if you can call them that.

    The point is if I could do it, so can you

  33. 2 months ago
    Anonymous

    Hang off of a door itself to do pullups. Put a towel over it if it hurts your fingers. That's what I do.

  34. 2 months ago
    Anonymous

    You could also try to just pick up and carry heavy things at any given opportunity.

  35. 2 months ago
    Anonymous

    Not OP but as a fat frick who's never been able to do pullups in my life, how are you supposed to do them at home? I'm legitimately worried that if I tried to use a door or something it would wind up breaking.
    It seems like pullups are the kind of thing that if you can't already do them you're fricked trying to get started

    • 2 months ago
      Anonymous

      Do partials. If you're too fat and you'll rip frames I guess lose weight or find some monkey bars or something.

  36. 2 months ago
    Anonymous

    Absolutely BUILT for BJC

    • 2 months ago
      Anonymous

      Jesus Christ is the Son of God

      • 2 months ago
        Anonymous

        So are you and I. <3

        • 2 months ago
          Anonymous

          Yeah but we're just adopted, He is begotten.

  37. 2 months ago
    Anonymous

    Stop larping online and get a life you fat moron.

  38. 2 months ago
    Anonymous

    Pirate the pdf of convict conditioning 1 and 2.

  39. 2 months ago
    Anonymous

    This is a moron larp. Anyone living in a commie block would have plenty of outdoor calisthenics equipment. That ahit was installed everywhere.

    • 2 months ago
      Anonymous

      It's not where I live. There was a bar for "beating" rugs however the locals say it was cut with a grinder and stolen in the early 90s

  40. 2 months ago
    Anonymous

    You can do everything on the floor but pull movements. That’s why a pull up opportunity would be great. Find a tree or playground etc. Ofc a barbell and some weight would complete your Soviet concrete floor but I know, expensive and all that. even so I am aryan I can relate to your situation more than I want to. Keep on fighting, BalkanBlack person, ygmi. Did you know there are champagne commies on this very board trying to sell Bolshevism as the way? They never experienced commie block life and post commie zero trust society. Frick this shit

  41. 2 months ago
    Anonymous

    I got you, bro.

    https://rosstraining.com/blog/2016/07/doorway-pull-up-handles-2/

    It should work even with flimsy doors, considering you're light-weight. Maybe try the other side of the door, too, I dunno how yours look. Merry Christmas.

    • 2 months ago
      Anonymous

      https://rosstraining.com/blog/2014/02/doorway-pull-up-handle-longevity/

      Some more. Btw, pull ups and walking/Running is enough exercise. Not kidding.

    • 2 months ago
      Anonymous

      >It should work even with flimsy doors, considering you're light-weight.
      The doors here are made of stamped cartboard. I tried to hang from one when I was even lighter, it bent.

      • 2 months ago
        Anonymous

        I thought you said it was plastic fricker, which is why you can’t install a pull-up bar
        Fricker

        • 2 months ago
          Anonymous

          Don't you know the difference between a door frame and a door?

  42. 2 months ago
    Anonymous

    You can work your back by laying on the floor face up, and press through your elbows

    • 2 months ago
      Anonymous

      not OP but thats crazy, never heard of that. mindblown

    • 2 months ago
      Anonymous

      Proof?

    • 2 months ago
      Anonymous

      Also what's it called?

      not OP but thats crazy, never heard of that. mindblown

      But I am OP

  43. 2 months ago
    Anonymous

    Got a table or desk? Do inverted rows. Own a chair or two? You can do dips.

    • 2 months ago
      Anonymous

      >Got a table or desk? Do inverted rows. Own a chair or two? You can do dips.
      With what money?
      I am looking for something which can provide me with full muscle stimulation even when I am flat broke.

      • 2 months ago
        Anonymous

        I don't believe that you have no table and no chairs. If so, do rows with a heavy backpack, suitcase, gallon jugs or a large rice bag.

        • 2 months ago
          Anonymous

          I have, some furniture. It's just incredibly low quality that it can barely handle my 120-130lb body

      • 2 months ago
        Anonymous

        Steal that wooden palate

        https://i.imgur.com/q5xrw8I.jpg

        make it a table, inverted rows

  44. 2 months ago
    Anonymous

    Download either Adidas Training, Nike Training Club or Gymshark. Those three apps have very good routines.

  45. 2 months ago
    Anonymous

    pushups, handstands, squats, lunges are a given. I find depending on form pushups hit even my lats, and handstands will obviously hit your upper back. Maybe try extentions or bridges. The real problem will be your biceps

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