If you're searching for a workout that you can do anytime, anywhere, without any excuses, bodyweight exercises are the perfect solution. These exercises don't require any equipment and can be done practically anywhere, whether you have a few minutes or a longer time to spare.
In addition, bodyweight exercises can also help you train more often since there is less wear and tear on your joints and tendons, adding in an extra bodyweight workout each week could help you
What Are Bodyweight Exercises?
Bodyweight exercises are movements that use your body as resistance instead of external weights like dumbbells or barbells. By using your own body weight as resistance, you can effectively train without the need for any equipment.
Effectiveness of Bodyweight Exercises
Bodyweight training is highly efficient and convenient, making it one of my favorite ways to work out. As long as your muscles are under tension and challenged, bodyweight exercises are incredibly effective.
Some people might think bodyweight exercises are inferior to weight training, but this isn't true. As long as you challenge your muscles through repetition, time under tension, and fatigue, bodyweight exercises can effectively build strength and muscular endurance. They are not just for beginners; bodyweight exercises can benefit everyone, from novices to professional athletes.
Building Muscle with Bodyweight Exercises
Bodyweight workouts offer the dual benefits of building strength and providing a cardio workout. High-Intensity Interval Training (HIIT) that incorporates bodyweight moves like mountain climbers can elevate your heart rate and strengthen muscles simultaneously. Even running is a form of bodyweight exercise. So, the next time you're looking for a workout, consider starting with bodyweight exercises to get your endorphins flowing.
Remember, it's not the amount of weight you use that matters but the number of repetitions and the level of fatigue you reach. Bodyweight exercises are excellent for building muscle because they rely on the resistance of your body weight and the correct intensity.
The MuscleTech Bodyweight Workout
Single Leg Squat (4 sets of 8 each leg)
This might be one of the toughest bodyweight exercises around, and to be honest most lifters can’t do them at first. However once you master this exercise, you’ll never look back. Your legs will be significantly stronger, and you’ll enjoy the benefits of better balance and a stronger core.
To do a Single Leg Squat, stand on one leg and extend your arms forward at eye height. Then you lower your body all the way down, staying rooted on your grounded foot.
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Keep your core engaged and your chest up. Your shin should be leaning forward with the knee over the toes. Keep your non-working leg extended straight out and arms extended. When you reach the bottom position your hamstring and calf of the pressing leg will touch. To complete the rep, stand up.
If you’re a beginner, you can find a railing, sturdy door frame, or other suitably stable object to hold onto. Do the exercise the same, and eventually progress so that you can do this without assistance.
Muscle Ups (3 sets of 12)
Muscle Ups make a strong case for the ultimate upper body exercise. It requires both pulling and pushing power as well as great core strength. But it’s not easy. It’s important that you’re able to do pull ups before you attempt the muscle up. Because this exercise requires specific technique, mastering the pull up should come first before you attempt these.
To start you’ll need a pull-up with plenty of overhead clearance. Most gyms have them, as well as most playgrounds if you’re unable to get to the gym.
To begin, hang from the bar with a false grip. Then, pull yourself up (chin) to the bar. Roll your chest over the bar as a transition from a pull-up to a dip, and press your hands down and drive your body upwards.
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Chin Up (3 sets of 12)
The chin up has always been a staple bodyweight exercise. They’ll help you build a foundation on which you can build strong biceps, lats, and upper back muscles.
The chin up should be performed with a neutral (palms facing each other) or supinated (palms facing you) grip.
Stand underneath the bar and grasp the bar with your palms facing you. Keep your hands slightly narrower than shoulder-distance apart. Hang from the bar and bend your knees. Then pull yourself up (pulling your elbows into your sides) to raise your chin over the bar. To complete the rep, straighten your arms to start position.
Decline Push Ups (4 sets of 8)
The Push Up may be the most well-known, and often the first exercise than any athlete performs. Regardless of your training level, it’s still a great exercise for your chest, arms and your core.
Because of its popularity, there are also numerous variations. Our focus will be on pushups with your feet elevated. With your feet elevated, you’ll hit you’ll work your shoulders, chest, core, and scapular stabilizers more.
When performing push-ups, people often set up with their hand position high and wide (looking like a “T”). This only serves to make the exercise easier. Instead, set up in an arrow formation with arms/hands further back. This will help preserve your shoulder joint while providing more activation for your pecs and triceps. Your feet can be elevated on a stair or bench. Do not allow your hips to sag or rise; they should stay in line with the rest of your body. Your entire body should move up and down as one unit. Squeeze your buttocks and engage your abs to maintain proper body alignment.
Single Leg Calf Raises (3 sets of 20 each leg)
Nobody wants swizzle sticks in their socks, and yet, calves are often the one missing part of a great physique.
If you’re an athlete who relies on speed, there’s a good chance you’re getting some solid calf work in just from doing your sport. If not, single leg bodyweight calf raises can help turn your cowardly calves into cows! This exercise focuses the whole
To perform single leg calve raises stand on a step and cross your right foot behind your left ankle, and balance yourself on the ball of your left foot, with your left heel hanging off the step. Lift your left heel as high as you can. At the top, pause, then lower. That’s one rep. When you’re done with your left calf, switch to your other leg.
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Plank
The Plank (4 sets – failure)
Planks are a great exercise for developing core strength. Planks don’t just work your abs, but they also strengthen your lower back, while also targeting your quads and your butt!
To perform the plank, start to get into a pushup position, but bend your elbows and rest your weight on your forearms (instead of resting your weight your hands). When you’re in the proper position, your body should form a straight line from your shoulders all the way to your ankles. The key to holding this straight line is to brace your core by contracting your abs as if you were protecting yourself from a punch to the gut. The difference is you’re going to breathe slowly and deeply instead of holding your breath. Hold this position for 30 seconds—or as long as you can.
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