I've written more than 100 fitness articles that have been published all over the world. My goal is to help you get in the best shape possible.

Question: I want to implement bodyweight exercises into my training program. Do you have a good bodyweight workout?

Most people think that in order to build muscle, they need to copy Arnold in Pumping Iron. I have no argument with Arnold-weight training makes you stronger, fitter, and leaner. However, it's not the only way to train. Sometimes, adding bodyweight exercises to your program can be an effective way to build muscle and lose fat. It's also a great way to break from your normal weight training routine.

I've been bodyweight training for many years to give my joints time to de-stress and my mind a different focus. Several times each year, I stop using weights for two weeks and just use my body as a replacement for heavy weights.

In order to make my bodyweight workouts difficult, I rest only 30-45 seconds between sets. I've found these workouts to be just as taxing as the ones I do with barbells or dumbbells. I sweat, burn lots of calories, and get a good pump. The key: I make my bodyweight workouts difficult. You can't expect to get anywhere if you do five push-ups and call it good.

You can't expect to get anywhere if you do five push-ups and call it good.

Bodyweight Workout Circuit One
1
Pushups
5 sets, 30 reps
2
Bench Dips
5 sets, 30 reps
3
Wall Squat
5 sets, 45 seconds
4
Russian Twist
5 sets, 30 reps
Bodyweight Workout Circuit Two
1
Plank
5 sets, 60 seconds
2
Flutter Kicks
5 sets, 30 reps
3
Diamond Push-Up
5 sets, 30 reps
4
Bodyweight Squat
5 sets, 30 reps
Bodyweight Workout Circuit Three
1
Mountain Climbers
5 sets, 30 reps
2
Standing Dumbbell Calf Raise
5 sets, 30 reps
3
Bodyweight Lunge
5 sets, 30 reps
  • Circuit 3 includes one extra exercise: Shadow boxing (5 sets, 30 reps)
  • Implement this workout three times per week.
  • Rest only 30-45 seconds between sets.

Advantage Of Bodyweight Exercises

Convenience: Bodyweight exercises can be done anywhere. They're especially great for vacation or when you don't feel like driving to the gym.

Affordability: You don't need any equipment for a tough bodyweight workout. You'll get a great workout for free. The only cost is effort.

Great for rehabilitation: If you have injuries, bodyweight movements can help you build strength without risking fuerther damage.

Improves Athleticism: Your flexibility, balance, and endurance can all imporove with bodyweight training.

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