I didn't really mean to imply superiority, although I guess shorter more intense spurts tend to be linked with strength gains. The push up I mostly do is a 'Hindu Pushup'. Basically a cycle from downward/upward dog. Its similar to Divebomber (
http://www.youtube.com/watch?v=ttk8RdiIHzA), although I go in more of a circle, and place stress on my legs by leaving my feet completely flat. I don't know if its the best for strength building, but I prefer it because it works many part of the body, especially the abdomen and parts of the back.
Now that its nice out I actually do these on a lawn chair, which allows me to put my hands in various positions and grips. sometimes i'll do clap, but its not great for my wrists. I do maybe ~20-25 of the HP, and then finish it off with some really excruciating close crop push-ups
I sometimes follow this immediately with some kind of back bridge, either a full on wheel or kneeling and bending backwards. I also might do body-weight squats or jumping-jacks on these days. Maybe ~10 sets, but I'm not really a stickler.
The other type of exercise I do involves a 45 lb dumbbell. I use it for a number of different curls and shoulder raises.
I do squats sometimes while I do these (which gives a bit of momentum with the shoulder raises - probably frowned upon by bodybuilders). When these muscles get tired I'll hold the weight with both hands and do bent over rows, standard shrugs, and shrug type curls that engage the bicep. Obviously its not a huge amount of weight to be doing the latter type exercises, but I find if I can really tense and stress the muscles it is sufficient. I also do abdomen spins like one might do with a large plate. Sometimes I'll go right back into the bicep/shoulder thing and then when I'm finally out of breath, I'll take an internet break which usually lasts too long. Maybe now that it isn't cold out I'll have more patience to sit outside and chill in between sets.
This is pretty much it for now. I had a old rusty bar and it broke - fell on my ass, then I had rings and they each broke - fell on my ass. Some kind of chins/pulls would really complement this well. I can't really bring myself to do sit ups. I used to do 'stretch pose' which is an extended hang/breath-work with your chest and feet lifted 12 inches, for a few minutes. Luckily the HP really seems to engage the abdomen really well. Biking is also excellent, but mostly I just use for transport as my endurance is not great these days.
I was thinking eventually making some exercise vids. I don't think my exercise routines are the
most optimal and I could probably be seeing better gains if I had full on access to a gym or just heavy weights, but they seem to work fairy well for having basically no equipment, and not having to put in a tremendous amount of time.
