I love strength training workouts. If you have seen any of my other workout posts, you probably already know that.
Sometimes though, I just don’t feel like picking up my dumbbells. This is when I go to bodyweight exercises. Fortunately, one can still get a great burn in with them.
In this post, I will be showing you two bodyweight workouts I arranged and really enjoy.
Why bodyweight workouts?
Bodyweight workouts have several, wonderful benefits. Here’s a look at them below:
- Works the muscles- Bodyweight moves have been proven to provide a great way to get a strength training in without the use of dumbbells, barbells and machines.
- You will get to know your body better- Bodyweight workouts have you focused on just your body and how it moves.
- Cheap- Since it is just your body, you don’t have to buy any equipment if you don’t want to.
- Awesome variety- There are a lot of moves and different ways that these workouts can be arranged. This will keep your body guessing and your mind stimulated.
- Can be done anywhere- Bodyweight workouts can be done wherever there is space.
- You can reach your goals- No matter what your body goals are, they can be reached with bodyweight workouts (and diet!).
- Helps with daily life movements- Just as with weight training, bodyweight workouts get your body primed for doing all the daily living activities.
- Simple- You don’t have to figure out how much weight you need for each exercise, worry about dropping weights on yourself and things like that. It is all just your body.
- A bit safer- While you can get hurt doing bodyweight workouts, it is a less likely than when you do workouts with weights.
- Getting started with them is easy- If you are new to strength training, starting off with bodyweight moves is easy. You can start anytime and anywhere.
- Just something different- If you are used to doing only weightlifting for your strength training workouts, a bodyweight workout might be a fun break from them.
As you can see from the list, bodyweight workouts are right up there with weightlifting ones in terms of benefits. If you are interested in doing these types of workouts, you can find many different ones around the web. You can also look up all the different moves and create your own bodyweight workouts.
My two bodyweight workouts
Without further ado, here are the workouts I created recently and love!
Lower bodyweight workout
*Each exercise in the supersets is done for one minute. The supersets should be done three times.
*15-20 minutes of bodyweight cardio moves (such as jumping jacks, donkey kick-ups, high-knees, butt kicks etc.) or on a machine are done before the strength ones. You can still get a great workout in without the cardio though. Doing it will just increase the intensity of the whole workout and cause more calories to be burned. It can also be done on a machine if you have access to one.
1A. Jump squats
2A. Squat holds (get in the squat position and hold it)
1B. Jump lunges
2B. Forward lunge holds (do the holds on each leg)
1C. Side lunges (each leg)
2C. Side lunge holds (do the holds on each leg)
1D. Wide leg squat jumps
2D. Wide leg squat holds (get in the wide leg squat position and hold it)
- Single leg glute bridges (do them for each leg)
- Side leg raises (do them for each leg)
- Thigh leg raises (do them for each leg)
Upper bodyweight workout
*Each pushup variation in the supersets should be done 5-10 times but you can do more or less. Whatever is tough for you. Each superset is done three times.
*15-20 minutes of bodyweight cardio moves (such as jumping jacks, donkey kick-ups, high-knees, butt kicks etc.) are done before the strength ones. You can still get a great workout in without the cardio though. Doing it will just increase the intensity of the whole workout and cause more calories to be burned. It can also be done on a machine if you have access to one.
1A. Regular push-ups
2A. Wide arm push-ups (hits the chest even more than regular)
1B. Pike push-ups (focuses on the shoulders)
2B. Staggered hand push-ups (hits more of the chest, core and arms than regular ones)
1C. Diamond hand push-ups (focuses on the triceps)
2C. Typewriter push-ups (builds general arm strength)
1D. Incline push-ups (focuses on the chest)
*Do three sets of 5-10 burpees. You can do more or less than that but just make sure you are working hard.
What I love about these two workouts
The two bodyweight workouts are a fun departure to my weightlifting ones. I can do them anywhere in the house and would also probably do them if I were to go on a vacation where I would be staying in a hotel.
They are also tough. I honestly feel more spent and sorer after these than I do after my weightlifting workouts. The calorie burn is also pretty much the same.
Another thing I find great about bodyweight workouts in general is that I can also do them with my son (he is seven). Dumbbells are too heavy for him so the bodyweight moves are perfect. It is important for children to stay active so I would recommend this type of workout to any parent of young children who may be reading this.
If you don’t mind spending money…
While you don’t have to spend any money to do a bodyweight workout, there are certain items that you could buy for them if you wanted to. They include the following:
- Exercise floor mats- If you only have hard flooring, exercise mats may be a good choice. They would make the push-ups and One Minute Ouchies in the workouts more comfortable. Another thing they can do is provide great cushioning when you are doing cardio moves. ProsourceFit’s folding exercise mats and puzzle mat squares are great options.
- Pullup and dip equipment- Pullups and triceps dips are both very effective bodyweight moves. You could probably find ways to do them around your house or at a park, but a Power Tower might be something to consider if you have the cash. These are all-in-one, allowing for dips and pullups to be done. ProsourceFit offers one of them along with dip stations and pullup bar options if you don’t want a tower.
There you have it!
These two bodyweight workouts are going to be something I do every so often from now on. I am excited to be sharing them with everyone who ends up on my blog because I think that others will like them, too!
If you try out these workouts, let me know what you think about them.
Thanks for reading!
Here is a great bodyweight workout resource: https://www.nerdfitness.com/blog/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere/
My favorite site for home workouts: http://www.fitnessblender.com
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