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5 best Bodyweight Exercise

5 best Bodyweight Exercise

5 best Bodyweight Exercise

Some people incorrectly assume that you can’t lose fat, build muscle, or get stronger with body weight workouts. They think, since you can’t “progressively overload” bodyweight exercises. Now, if you only perform traditional push-ups and body weight squats with your body weight workouts long-term without any progression, that’s absolutely correct. However, if you use an appropriate variation for an exercise and progress to more challenging/advanced variations, then you’re improving your performance and THAT is what matters most, no matter what workout tools you use.

Another reason these bodyweight exercises are so awesome is because you can do them absolutely anywhere at home, at a local playground, when you’re traveling … anywhere. The criteria for these “best bodyweight exercises” are:
  1. They must be scalable to a trainee’s current strength level and have easier and more difficult variations
  2. They must be compound exercises that work a lot of muscle mass at once
  3. All exercises combined must work every muscle in the body so you can build an effective strength training program
Now that you know what qualifies the exercises, let’s look at five of the best bodyweight exercises you should be doing. Listed in no particular order:

1) Push-up

This is probably the most popular bodyweight exercise, but that doesn’t make it any less awesome. This is one of my favorite upper body pressing exercises for the chest, front of the shoulders, and triceps. Always remember when performing a push-up to keep your stomach and butt squeezed HARD the entire time. This ensures your body stays in a straight line from your head to your ankles, and also makes the core-work portion of this exercise a bit more challenging. Be sure to pay attention to the position of my arms in the bottom position.

2) Inverted Row

Inverted row variations are my favorite horizontal pulling exercise that primarily works the back and biceps. And just like a push-up variation your core has to work as well to keep your body in a straight line. It helps some trainees to think of this exercise as a “reverse push-up”. As with push-ups, keep your body in a straight line from the top of your head to your ankles, and squeeze your butt and stomach the entire time. As you pull yourself up to the handles, pull your shoulder blades down and back and squeeze them together hard in the top position.

3) Single Leg Squat to a Box

Single leg squats to a box are one of my favorite body weight exercises for the lower body. This exercise is not only great for working the quads but it’s super easy to scale to your strength level. squat to a lower box to increase the range of motion. This is a great way to progress to a full pistol squat, which is simply squatting all the way down to the point where your butt touches your calf.

4) Pike Push-up

The pike push-up is a great bodyweight exercise that primarily targets the shoulders and triceps; it’s the bodyweight exercise equivalent of an overhead press with a barbell or dumbbell. Your hands should be a bit wider than shoulder-width apart and you want your butt above your head; your torso should be perpendicular to the floor. You can make this exercise easier by performing it from the floor.

5) Pull-up

We all know what a pull-up is, and you may have terrible memories of attempting to perform pull-ups in gym class.There are two main to make pull-ups easier. The first is to perform assisted pull-ups with resistance bands. If you don’t have resistance bands the other option is to use leg drive for assistance. Either use a bar that’s low enough so you can keep your feet on the floor, or stand on a sturdy box/bench/chair and use as much leg drive as needed. If you can’t perform unassisted pull-ups, stick with those easier variations.


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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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