Body weight exercises may sound simple but it is one of the most effective training to any one at any stage? You know why? Because all of us have imbalances in our body from muscle limb lengths, muscle strengths either due to injuries or simply structural challenges. Body weight exercises are one of my favorites as I can work on my weaknesses.
Before you start, don’t forget WARM UP – Never ever ever ever forget to warm up. Make sure to get your heart rate pumping and get your muscles warm or you’re just asking for injury.
You can run in place, jump rope, do a few push ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving! Give it about 5 minutes, and don’t wear yourself out completely, but get your heart rate elevated and little bit of sweat never hurts anyone.
After the warm up, here is exactly what you need to do: (CLICK ON each exercise to check out how it is performed)
#1 – 20 bodyweight squats
#2 – 10 push ups
#5 – 15 second plank
#6 – 30 jumping jacks
In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able). Once you’ve finished all exercises in the circuit, do it again.
If you’re still able after the 2nd run through, go for a third.
Because all of these exercises come one after another, you’re bound to get tired – and that’s okay! We all start somewhere.
It’s better to stop and take a break than to do an exercise incorrectly. If you can’t do all three circuits without stopping, great! That gives you something to work towards.
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After you’ve completed your workout, do some stretches.
All of your muscles have been contracted from lifting and need to be stretched back out and rebuilt.
For either the body weight squats or lunges, if you can’t do them properly yet,
it’s okay to put your hand on a support to keep your balance.
For the body weight squats, think of it like sitting back into a chair.
If you can sit down onto a chair, and then stand immediately right back up without having to lean forward, you are in balance.
For the lunges, keep your eyes ahead and your upper body completely vertical.
I had a slight bend at times in the video due to trying to exercise and explain at the same time.
I used a milk jug for my dumbbell, but you can use whatever is heavy enough for you.
Find something that is challenging to lift 10 times in a row.
Do this routine 2-3 times a week, but never on consecutive days.
You don’t build muscle when you’re exercising, you build muscle when you’re resting.
Generally I like follow a pattern of strength training on one day, then 20 minutes of interval training on the next, then strength training, then interval training, and so on.
Generally, I try not to do a strength training routine (of the same muscle groups) two days in a row, as your muscles need plenty of time to recover.
Along with this routine, you need to make sure you’re eating properly!
A good workout and crappy diet will not get you anywhere.
Lots of real foods (vegetables, protein, healthy fats). Eat natural, whole foods whenever possible, and leave the soda, candy, and junk food out of your system.
Your diet is at least 80% of your success or failure. I’m not kidding when I say that. If you don’t develop a healthier relationship with food, no amount of exercise will get you there.