YAYOG

[ukmtk]

I'm a bit of zealot for YAYOG. Just ask anybody that I've described it to! What exactly is it?

YAYOG a book called You Are Your Own Gym https://www.amazon.co.uk/You-Are-Your-Own-Gym/dp/0091955424

The is a book describes itself as

the bible of bodyweight exercises

and also states

use the body you have to build the body you want

The book describes 125 different exercises in which you use your own bodyweight for resistance (instead of using weights or exercise machines).

Does it work? In short - YES. If you follow the program you will notice a difference in muscle tone within weeks!
Note that the books tells you how to make the exercises easier or harder.
E.g. push ups - easier: raise hands off floor, harder: raise feet off floor.

There are 4 levels to the program: Basic, First, Master and Chief.
Each level has a 10 week cycle of exercises. The cycle ensures that no 2 adjacent days exercise the same muscle group.

The program was developed by a former US Marine (Mark Lauren) who used to train US Special Forces - so don't expect an easy ride.
The program is not as frenetic as some you might see on TV. Good slow form is preferred over rapid actions.

I have been doing it on/off for the last 12 years (since I turned 50).
I have modified the program to 4 x 15 minute sessions a week - so about an hour a week.
I do a 2 minute warm up. Then I do the exercises for the day. When finished I do 2 minutes of stretching.

[88V8]

...exercises in which you use your own bodyweight for resistance (instead of using weights or exercise machines)

Calisthenics... yes, cheaper than gym membership.

The number of pre-owned copies on eBay perhaps reflects the fact that all exercise regimes require an inconvenient amount of effort and persistence.
But speaking as someone who takes far too little exercise, thankyou for the nudge.

V8

[ukmtk]

Amazingly the only piece of equipment you really need is a chin up bar.
And it's not for chin ups!
You have it at below waist height in a door way and use it for pull ups!

The ebay copies are likely the presents I bought for others.

[kempiejon]

I begun more regular exercise starting February. I noticed my level of activity has tapered right off at work and home over the years post pandemic and the Christmas holiday didn't seem a good time to start. Back in the lock down I was doing the 1959 Canadian Airforce 5BX apparently favoured by Prince Phillip and Helen Mirren, that's a no gear routine and over in 15 minutes. I found it tough so was keen to let is slip when things went back to normal. Had a look at YAYOG, different similar.

Now I prefer something a bit slowed down, a more flexible calisthenics yoga blend, less cardio than the 5XB, I'm trying to yomp a couple of times a week for my heart.

[redsturgeon]

I do something similar:

Hang from bar
Squats
Plank
Push ups

Is there something important to add from the book?

[ukmtk]

You have to read the book to find out - it's not that expensive.

The book covers all parts of the body - arms/legs/core/back.

It has Ladders, Interval Sets, Super Sets, Stappers & Tabatas.

Tabatas are a form of HIIT - I don't do these as I can do similar on the bike or the elliptical.
Stappers are a nightmare - they are 15 minutes of pure exercise - no breaks - I actually pause during each set for a quick drink.
For the others you are resting up to 1/2 the time - though your body won't think so!

Ladders: you do an exercise such as push ups.
Typically there are 4 exercises for the day in a Ladder set.
You do 1 push up and then rest 1, then 2 push ups and then rest 2, 3,.. until you can do no more.
Then you come back down again. I normally count 4 for each push up rest.
So I do 1 push up, rest for count 4, 2 push ups, rest for count 8, 3 push ups, rest for count 12...
I do 4*4 mins for a Ladder day.

[ukmtk]

To go from First class to Master class you need to be able to do one arm push ups.