A lot of people go to the gym and use all these machines and heavy weights to try and get stronger yet when it comes to doing bodyweight exercises they can’t even do a proper push up or a chin up. What’s the point in trying to lift all of these heavy weights and getting “gym strong” if you aren’t even strong enough to control your own body weight? Being able to have control of your body and actually use it functionally is going to be able to carry over into all areas of your life. Think about it; what if you ever need to pull yourself up and over a fence maybe to get away from someone or something chasing you? I think being able to do a pull up would be more important and have real application in your life instead of sitting at a machine pulling a bar towards your chest.
I actually wish someone told me this because I started training in a gym. I used to load the weights up and start banging out reps set of barbell squats or the bench press and my form was horrible. You need to build a foundation and be able to control your own bodyweight first! You shouldn’t be doing a 100kg squat if you can’t even squat your own bodyweight to parallel without your butt rounding under or coming up on your toes. That just means you’re going to hurt yourself in the long run.
The best thing about bodyweight training is that you can do them pretty much anywhere, anytime. So whether you want to master just the basics first or put them on the end of your workout, maybe even do them between your sets.
I’ve made a list of the most effective and most fundamental exercises you should be doing!
You can click any of these above to see videos on how to do the exercises.
Another great thing about bodyweight exercises is that it doesn’t take long to get good at doing them, and once you can do them with good form for a good amount of sets and reps you can change things up like doing a clap push – ups and wide grip pull-ups, goblet squats etc. The limits are endless when it comes to bodyweight training but they are also the most crucial to get right first.
Here is a workout that you can get started with I’ve used this for my
Client’s as well as for myself. It’s a fast and effective workout to get started.
1) Pull Ups/ Chin ups x 12, 10, 8, 6, 4, 2
2) Push Ups x 12, 10, 8, 6, 4, 2
3) Squat Jumps x 12, 10, 8, 6, 4, 2
4) Lunge Jumps x 12, 10, 8, 6, 4, 2
5) Hanging Leg Raise x 12, 10, 8, 6, 4, 2
6) Planks x 60 seconds, 60 seconds, 60 seconds
This is a simple workout and it gets the job done! Once you are able to master your bodyweight you will notice how much stronger and confident you feel when it comes to doing other exercises you will be in more control of the weights you’re using and be a lot more stable because your muscles will be able to function properly and your body will know which muscles it needs to use.
Just remember it will take time to get good at these exercises so don’t try and rush it, just keep practicing.
Rome wasn’t built in a day
What to do next
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Stay Strong. Live Long.