The Body Weight Collection
There’s this huge misconception out there that you can’t build muscle and lose weight with bodyweight workouts. Honestly, that couldn’t be further from the truth. There are plenty of workout combinations that can do the trick. While lifting weights is the probably the #1 way to build muscle fast, there are many instances where we either don’t like the gym scene, don’t have much time, or have injuries preventing us tossing around the iron. Whatever your reason for leaning towards bodyweight-only exercise, the two basic keys to making it work are steady progression and intensity.
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Why progression makes a difference in the success of bodyweight workouts.
If a workout calls for 10 reps of an exercise, or 30 seconds, or 10 rounds. Every single workout you complete should be an improvement in efficiency. Those 10 reps should be done faster the next time, or you should squeeze in more reps during that 30 seconds bout of work, and those 10 rounds should either be done faster or additional rounds added. Progression is what pushes the body to grow and build.
With each and every workout, you need to attempt to make progress. Nothing changes when you’re doing the same thing over and over again.
The total-body bodyweight workout 1.
1. Incline Push-up
2. Single-leg Decline Push-up
3. Dip + Tuck
4. Dip Bar Leg Raise
5. Pull-up
6. Neutral-grip Chin-up (or Chin-up)
7. Controlled Hanging Leg Lift
8. Decline Leg Lift + Pop
Complete 3-5 sets of as many reps of each exercise as possible. Rest as needed, but as little as possible. Run/jog 2-3 miles before, after, or in between the exercises.
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#2. The two-move bodyweight workout
1A. Push-up
1B. Pull-up
2A. Spiderman Push-up
2B. Off-set Pull-up
3A. Mini-plyo Push up
3B. Eccentric Chin-up
Complete 3-5 rounds of each superset. Do as many reps of each exercise as possible. Rest as needed, but as little as possible. Run/jog 2-3 miles before or after the circuit.
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#3. The metabolic conditioning bodyweight workout
1A. Jumping Jack
1B. Mountain Climber
2A. Jump Squat
2B. Squat Thrust
3A. High Knee
3B. Single-arm, Single-leg Plank
Perform each exercise for 30 seconds. Complete 3-5 rounds of each superset. Rest as needed, but as little as possible. Finish the workout with 5-10 “all-out” sprints. Rest 60 seconds between sprints.
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#4. The upper body/climber’s bodyweight workout
1A. Single-arm Dead Hang
1B. Plank Toe Touch
2A. Knees-up Pull-up
2B. Plank Knee Tuck
3A. Static Pull-up
3B. Push-up
*4. Muscle-up
Complete 3-5 supersets per A/B grouping. Rest as needed, but as little as possible. Perform as many reps as possible of all exercises.Run/jog 2-3 miles before, after, or in between the exercises. * Perform 3 sets of muscle ups, based on abilities.
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#5. The lower body/hiker’s bodyweight workout
1.Broad Jump
2. Squat Thrust
3. Star Jump
4. Bodyweight Squat
Perform each exercise for 20-30 seconds each. Complete 3,5,7, or 10 rounds . Rest as needed, but as little as possible. Run/jog 2-3 miles before, after, or in between the exercises.
of bodyweight workouts.
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If a workout calls for 10 reps of an exercise, or 30 seconds, or 10 rounds. Every single workout you complete should be an improvement in efficiency. Those 10 reps should be done faster the next time, or you should squeeze in more reps during that 30 seconds bout of work, and those 10 rounds should either be done faster or additional rounds added. Progression is what pushes the body to grow and build.
With each and every workout, you need to attempt to make progress. Nothing changes when you’re doing the same thing over and over again.