JayTheKing's no free weights exercise routine

Im going to give up my gym membership soon due to insufficient funds, and wont be buying any free weights for home gym also because of insufficient funds. So ive started to to design a body weight exercise routine, any suggestions would  be greatly appreciated and other exercises that would be good to add for lower body as i dont have a lot off.

Upper Body

//Back and shoulders
-Pull ups(W,N) 4 sets 8-12 reps
-Chin ups 2 sets 8-12 reps

//Chest and triceps
-Push ups(W,N) 4 sets 8-12 reps
-Knuckle push ups, elbows close to your waist working the triceps. 2 sets 8-12 reps
-Knuckle push ups, elbows horizontal with shoulders concentrating the work on your chest. 2 sets 8-12 reps

//Lower back
Not sure what this is called, but your stomach is flat on a swiss ball and your feet locked under a table and you lift yourself up using your lower back muscles. 2 sets 8-12 reps

//Abbs
Crunches(the way scooby does them except no weight) 2 sets 12 reps
Bicycle crunches 2 sets 12 reps
Planks 30sec hold 1 minute rest(1:2 ratio) 2 sets
Side planks 30sec hold 1 minute rest(1:2 ratio) 2 sets

Lower Body
-Needs some exercises, not sure what to do. Your input would be appreciated thanks
 

I can probably save the 4 liter milk bottles and fill it with some sand put it in my hiking backpack and squats with that. I could also use garden rubbish bags and fill that with sand and that would work as well and its a lot cheaper.

Lower Body

//Quads and hamstrings
-Squats(with sand bag weights) 4 sets 8-12 reps
-Explosive lunges(with sand bag weights) 2 sets 8-12 reps

//Gastrocnemius and Soleus
-One legged standing calve raise(with sand bag weights) 4 sets 8-12 reps
-Seated calve raises(with sand bag weights) 2 sets 8-12 reps

Do these look ok?

Doms <3. I did a couple of them last week and yea they burn a lot, but the outcome is good, helps build a lot of power in your legs.

with body weighted exercises, do i need to change how they are done after a few weeks or just add weight to the exercise?

Thanks dude, just bookmarked the links and will add it to my lower body works. Lame this means ima have to delete my old progress diary(not that i used it) and make a new one for BW exercises and gains xD

Thanks for the tips brotha. Just wondering, would i still be able to put on mass with just body weighted exercises? or would i still have to try and save up for some free weights and then get back to my routine?

It looks like a decent routine but here are some suggestions and extra ideas for exercises.


I would do Janda situps instead of crunches.
For legs I'd do pistol squats like the others have said.

As for gaining mass. Yeah, it's possibe to gain a lot of mass purely on bodyweight exercises. There are a lot of ways to increase the resistance and difficulty. If we just use the pushup as an example, even after pushups with feel elevated get too easy, you can do hip pushups, tuck planch pushups, straddle planche pushups, all the way to planche pushups. You won't outgrow these exercises anytime soon. The possibilities are endless and there's no reason at all that you should stop gaining strength or mass just becaus you don't have weights.

http://www.ehow.com/how_2285189_do-janda-sit-ups.html

there aren't many good links on how to do the exercise but try that one. Basically you want a partner to be pulling just a little bit on your calves while you try to keep your feet planted on the ground and sit up using zero momentum. Problem is, the exercise is so difficult that most people can't do a full rep, so you're probably gonna have to do negatives at the start. Just try to lower yourself slowly while keeping your feet planted while yor partner pulls on your calves.