Good Day, MPF readers,

For several years now, I've done mostly bodyweight excercises (lots of pushups, pullups, lunges, etc), and run sprints (both hills and flat, forward and backwards).  My workout has me in great shape and it's fun, but I am looking for some excercises that would balance my leg work, as I feel like I get a lot of quad work compared to hamstring work.  Any ideas for a non-gym-rat type?

I have recently been doing some things that I think enhance my core work. When I run hills (I use stadium steps) sometimes I do them with an 8-pound medicine ball held overhead. The lack of arm swing for momentum makes it harder for the legs as well.

Also, I recently broke my jump rope. Instead of buying a new one, I use the same jumping motion with the medicine ball held over head. You can also vary the jumping to include different jump types (jumping jack or mountain climbers). More work, less time and more muscles groups hit.

I wouldn’t recommend a weighted medicine ball for a beginner, but maybe a basketball or similar would work for them. Also, if anyone thinks I am endangering myself and should cease, please let me know.

Hi Gang,

I am into a mostly bodyweight workout regimen. 

Does anyone have an opinion on Wall Sits as an excercise?  Doing  them seems to stress all of my leg muscles, but there are lots of excercises that seem hard and aren't any good.  If you don't think they are a good thing, alternatives would be appreciated.  I also do squats, jump rope, run stairs, sprints. 

Thank you in advance for your help.