Bodyweight exercises to compliment C2?

If you run, cycle, swim, play ball, ride, whatever, this is the forum for you.
Post Reply
Danoza
Paddler
Posts: 1
Joined: June 21st, 2013, 8:24 am

Bodyweight exercises to compliment C2?

Post by Danoza » June 21st, 2013, 8:40 am

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?

User avatar
Quatroux
6k Poster
Posts: 602
Joined: August 30th, 2011, 9:36 am
Location: Dallas, Texas

Re: Bodyweight exercises to compliment C2?

Post by Quatroux » June 21st, 2013, 9:04 am

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.
-Andy
PaceBoat lurched ahead unforgivingly, mocking his efforts.

User avatar
gregsmith01748
10k Poster
Posts: 1311
Joined: January 8th, 2010, 2:17 pm
Location: Hopkinton, MA

Re: Bodyweight exercises to compliment C2?

Post by gregsmith01748 » June 21st, 2013, 10:48 am

Greg
Age: 55 H: 182cm W: 90Kg
Image

User avatar
Luna
Paddler
Posts: 39
Joined: August 7th, 2012, 10:27 am

Re: Bodyweight exercises to compliment C2?

Post by Luna » June 21st, 2013, 11:40 am

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.
Marathon Poster
Posts: 5142
Joined: March 16th, 2006, 12:00 pm

Re: Bodyweight exercises to compliment C2?

Post by Bob S. » June 21st, 2013, 12:42 pm

Danoza wrote: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.

User avatar
gregsmith01748
10k Poster
Posts: 1311
Joined: January 8th, 2010, 2:17 pm
Location: Hopkinton, MA

Re: Bodyweight exercises to compliment C2?

Post by gregsmith01748 » June 21st, 2013, 5:15 pm

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

http://gregsadetsky.com/_files/5bx-plan.pdf
Greg
Age: 55 H: 182cm W: 90Kg
Image

User avatar
dwalk
2k Poster
Posts: 472
Joined: May 9th, 2013, 8:20 pm
Location: Oklahoma City

Re: Bodyweight exercises to compliment C2?

Post by dwalk » November 12th, 2013, 10:39 pm

I second what Bob said, he asked for muscles not worked by the rower. Pretty much just pecs and tri's.
47-5'11"-178-180lbs
Concept 2 certified trainer
PB's 100-14.2(2017) 500 1:21.8(2016) 2k 6:29(2015)

User avatar
AnimalNige
2k Poster
Posts: 329
Joined: January 21st, 2014, 5:40 am
Location: Nottinghamshire/Bédoin

Re: Bodyweight exercises to compliment C2?

Post by AnimalNige » April 12th, 2014, 8:06 pm

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.
56yo, 6'2" 77.5kg. Cyclist, rock climber and recently, erger.

nfordice
Paddler
Posts: 2
Joined: September 30th, 2014, 4:29 pm

Re: Bodyweight exercises to compliment C2?

Post by nfordice » September 30th, 2014, 5:57 pm

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
Paddler
Posts: 15
Joined: January 18th, 2010, 1:02 pm

Re: Bodyweight exercises to compliment C2?

Post by ericredaxe » November 16th, 2014, 10:39 am

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.

User avatar
speedy
Paddler
Posts: 31
Joined: May 31st, 2015, 4:11 pm
Location: USA

Re: Bodyweight exercises to compliment C2?

Post by speedy » June 11th, 2015, 11:49 am

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.
Quatroux wrote: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.
C2 Model E w/PM5 - Barely scratched the surface with what I can do with the PM5.

User avatar
Quatroux
6k Poster
Posts: 602
Joined: August 30th, 2011, 9:36 am
Location: Dallas, Texas

Re: Bodyweight exercises to compliment C2?

Post by Quatroux » June 15th, 2015, 3:26 pm

Quatroux wrote: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.
-Andy
PaceBoat lurched ahead unforgivingly, mocking his efforts.

Post Reply