Workout-X Guide To Bodyweight Training
01. Introduction
03. Advantages of Bodyweight Training
04. Disadvantages of Bodyweight Training
06. Diet and Nutrition Tips for Bodyweight Training
07. How to Combine Bodyweight Exercises into Workout Routines
08. Bodyweight Training for Losing Weight
09. Bodyweight Training to Gain Lean Muscle Mass
10. Bodyweight Training to Build Lean Muscle
11. Bodyweight Training for Overall Health
12. Conclusion
Introduction
Over the last twenty or thirty years there has been a shift in physical training that led workout routine down the path to free weights and resistance machines. Working out with these types of machines and weights is not a bad thing and in fact for many people they are an excellent way to build and tone muscle. However; while people are becoming obsessed with lifting weights they are drifting away from one of the purest forms of exercise: bodyweight training.
Bodyweight training is one of the best ways to get and stay in shape because it utilizes the person’s own body weight to provide the resistance for the workout. Using one’s own bodyweight to train the overall body allows the person to progress at their own fitness level. As a person starts to get more physically fit their body will start to tone and lose body fat.
As the body transforms and a person continues to use bodyweight exercise, the exerciser will be able to increase the intensity of each exercise. This increased intensity will lead to the ability for the person to increase their overall range of motion during an exercise which in turn will tone and strength the body better than most free weight or resistance training programs.
Many people think that they can reproduce bodyweight exercises like pulls, push-ups and sit-ups by doing lat pull-downs, bench presses and machine assisted crunches. However; these types of exercises don’t fully utilize the body enough to be considered a full body exercise because they only focus on a specific muscle group while a bodyweight exercise utilize other parts of the body as well.
Bodyweight exercises are an excellent way to get started on a workout out routine and can easily be worked into a whole body fitness program for most types of people. There are a few types of people who will want to avoid starting an exercise plan with bodyweight exercises. Below is a guide to see who can benefit from adding bodyweight exercises into their overall training program.
Who Can Body Weight Train
The good news is that pretty much anyone can body weight train. Training with a person’s own body weight can help people who are overweight, underweight or in good health. For people who are a little over the weight that they want to be they work their bodyweight exercise into their overall workout plan. As they get in better shape they can change up their body weight routines and add more unique exercises to help them obtain their fitness goals.
People who are a little underweight will find that the body weight exercise program will help them build overall muscle faster than if they just lifted weights or used resistance machines. Of course for people who are looking to gain muscle fast it is probably a good idea for lighter people to add in some free weight or machine weight exercises due to the fact that they won’t have a lot of weight at the beginning.
For those types of people who find themselves in good shape often find bodyweight training a great way to help them stay in shape. Since body weight exercises only utilize a person’s own body it is also an excellent way to maintain for a person who is has reached their fitness goals and wants to maintain their level.
People with injuries, chronic pain or are severely obese should check with a trained professional and their physician before they embark on a body weight training program. Even though these are often easy exercises to do there are many parts of the body used in the process which may cause overdo strain on people who have injuries to their joints.
Advantages of Body Weight Training
One of the biggest advantages of bodyweight training is that they can be done anywhere at any time because the basic exercises don’t need any equipment for them to be done properly. This means that they can be done at home, at a gym, at a hotel while traveling or even in a city park.
Another huge advantage to bodyweight exercises is that since many of them don’t require any equipment they don’t require an expensive gym membership to complete on a daily basis. This makes bodyweight training a perfect way to get in shape for people who can’t afford to go to the gym or don’t have the time to get there on a regular basis. Some of exercises do require something for support, but most people use things around their houses or yards like chairs, beds or swing sets.
Even if a person does have a gym membership they can work in a day or two of bodyweight exercises that can be done outside the walls of the gym. While going to a gym is often a great way to help motivate it is also a good idea to occasionally break your gym routine and get outside on a nice day.
There has been some research that suggests elderly people get huge benefits from a bodyweight training program. Older people benefit because it allows them to work at their own pace with weight that will work with their body and won’t cause undo strain on their joints or muscles.
The biggest advantage of bodyweight training is the fact that they actually work very, very well. People who switch to mostly bodyweight exercises often report faster gains when starting a workout routine than working out solely with free-weights or resistance training.
Disadvantages to Bodyweight Training
One of the biggest disadvantages for bodyweight training is that if a person is seriously out of shape it could take a while for them to get any real benefits for bodyweight exercises alone. People who are morbidly obese or severely overweight may find that if they start a bodyweight exercise only program that may find that their progress is slow. The progress can be slow due to the fact that the excess weight on the body will only allow one or two reps at a time.
On the converse side if a person has underdeveloped muscles or seriously atrophied muscles they may have slow progress in a bodyweight only program do to the fact that they may not be able to lift their own bodyweight. This means that the person should start working bodyweight exercises in with some other form of muscle building program.
People who fall into either of these categories will be best served by getting advice from trained professionals. A certified training professional can help people set goals and help create a plan that mixes various types of exercises that will help them either lose the weight they need to successfully start a bodyweight program. A trainer can also help people with underdeveloped muscles build a program that combines weight training, bodyweight training and a proper diet and nutrition plan.
Bodyweight Exercises
Upper Body Exercises
Push-up: A push-up is one of the most basic and popular body exercises. This is a great starting point for people new to these types of exercises. To do a push-up a person simply lies on their chest with hands at on the floor under their shoulders with palms flat on the ground slightly wider than the shoulder. Feet should remain together during the entire exercise. The exercise is started by pushing up with the arms and head looking forward. Once the arms are straight the body should be lowered back the ground and then repeat the process. Push-ups work out the chest, triceps and shoulders.
Pull-ups: Pull-ups are another of the most basic, but effective bodyweight exercises. This exercise does require a raised bar. To perform the exercise a person simply grabs hold of the raised bar with palms facing out and pulls themselves up so the head is higher than the hands. This exercise is basic, but it is one of the harder to master. Pull-ups work the forearms, biceps, rear deltoids, trapezius, latissimus dorsi and abs.
Chin-ups: Many people confuse chin-ups and pulls ups, but there are a few slight differences. The exercise still requires a raised bar. The person performing the exercise grabs the bar with the palms of the hands facing them, and then they raise their body up until the chin is above the bar. This chin-up works out the back and biceps.
Dip: The dip is another bodyweight exercise that needs equipment. In order to do the dip properly the person doing the exercise needs to utilize a dip bar or an improvised dip bar. The exerciser simply places a hand on each dip of the dip bar handles and bends their legs at the knees. Then the person would straighten their arms and the slowly bed their arms, lowering their body until the arms are at a 90 degree angle and then straighten their arms again. The dip works out the triceps, chest and back.
Handstand Push-up: The handstand push-up is an advanced bodyweight exercise that should only be performed by people who have good balance and are in decent physical health. To do the handstand push-up a person will want assume the position of a handstand and lower the body like they would when doing a push-up. A wall can be used to help balance people who can’t do a freestanding handstand. The handstand push-up works out the shoulders, triceps and trapezius.
Core Exercises
Sit-up: The sit-up is the most basic of bodyweight exercises and is an excellent choice for people just beginning their bodyweight training program. To perform the sit-up the person will lay on their back with their hands clasped behind their head. Then they will want to bend their knees to help balance them during the exercise. With hands still behind the head the person will want to lift their head and torso toward the knees. Then slowly lowering their body back toward the ground, but not touching the ground with their back and then repeat as many times as possible. The sit-up works out the abdomen and hip flexors.
Crunch: The crunch is basically a more strenuous sit-up and starts from the same position as a sit-up. The main difference is that instead of lifting the entire torso the person doing the crunch simply raises their head and shoulders toward the pelvis. When doing this exercise it is important that lower back remain firmly on the floor. The crunch works out the abdomen.
Knee to Chest: The knee to chest exercise is an advanced type of sit-up/crunch. To perform the exercise the person will want to lie down on their back and cross their arms across their chest. Once they are in position the person will want to simultaneously raise their knees toward their chest while moving their arms and chest toward to the knees. Then they will touch their knees to the chest and return to the flat position and repeat. The knee to chest exercise works out the hip flexors and the abdominal muscles.
Jackknife: The jackknife is a little more advanced, but should be able to become part of a bodyweight workout program after just a short time. The person will want to lie on their back with hands stretched out above their heads. Then they will lift their legs straight into the air and touching the tips of their hands to their ankles while keeping their middle backs flat on the ground. The jackknife exercises the hip flexors and the abdomen.
Superman: The superman is very simple, yet oddly effective. To get into position the person lays on their stomach with arms stretched in front of them. To perform the exercise the person will then lift their legs and arms off the floor while leaving the torso flat on the floor and holding this position as long as possible. The superman works out the core muscles.
Lower Body Exercises
Lunge: The lunge is a basic bodyweight exercise that is simple to do and very effective. The person doing the exercise will want to start by standing straight up in an area that allows for enough room for them to take a large step forward. Then they will want to take as big of a step forward as they can while keeping their balance. They will want to touch the back knee to the ground while keeping their upper body as straight as possible. Then they will return to the standing position by moving the front leg back to the original position. Then repeat with the opposite leg. The lunge works out the quadriceps and gluteus muscles.
Bodyweight Squat: The bodyweight squat is another exercise that is simple to do, but if done properly is highly effective. The exercise is performed by having the person stand straight up with legs a little wider than shoulder width and arms straight out. Once in position the person will then slowly lower their backside almost to the ground and standing back up. It is important when doing a squat that the knees stay pointed straight. The bodyweight squat works the quadriceps and the gluteus muscles.
Calf Raise: The calf raise is also a simple bodyweight exercise that can be performed anywhere. To do the exercise the person needs to stand with their toes on the edge of a curb or balance beam. Once in position they will lower their heels to down and lift themselves back up and stand on their tip-toes. The calf raise works out the calf muscles.
Diet and Nutrition Tips for Bodyweight Training
A proper health and nutrition plan should accompany any workout program. Working out alone will rarely get people to achieve their goals. Likewise, a good diet plan usually won’t allow people to reach their full potential. The only way for people to achieve a physically fit body they must combine good nutrition with a workout program that will enhance the workout plan.
Before a person creates a diet and nutrition plan to work in conjunction with a bodyweight training program a few things need to be understood. The first thing that needs to be understood is exactly what the overall goal is of the person. Is the person trying to lose fat? Are they trying to build muscle? Are they trying to just get into general shape? Each fitness goal will require a different diet and nutrition plan.
If the person is trying to lose weight they will have to focus on a diet plan that is low in overall calories. This nutrition plan will also have to focus the person on eating a diet heavy in lean proteins with a good balance of good or complex carbohydrates. The lean proteins will help the body build and tone muscle while the complex carbohydrates will allow for enough energy production within the body to complete the bodyweight workout.
People who are utilizing their bodyweight workout program to build muscle will want to focus on a diet that has a decent amount of calories that come from a mix of complex carbohydrates and proteins. The best way to build muscle it to make sure that the body gets the protein it needs. It is also important to consume protein within 30 minutes of the workout. If the body doesn’t get the protein it needs to rebuild the muscles it will actually work against building muscles.
A good diet and nutrition plan for someone who is trying to maintain their overall body weight and muscle tone will to consume a balanced diet. The diet will need to have a calorie input that is consistent with the calories burned throughout the day.
No matter what type of goals a person has with their bodyweight training program it is important that a proper diet be maintained at all times. An improper diet can be counterproductive to the person reaching their ultimate fitness goals. Even if a person is trying to lose weight it is not healthy or safe to cut food intake too low.
How to Combine Bodyweight Exercises into Workout Routines
The above list of bodyweight exercises showed the basic moves for people just beginning down these types of workout plans. As a person gets in better shape and becomes more comfortable they can work much more complex bodyweight exercises into their workout programs. Many people also find these types of exercises perfect to create what is called a “superset”.
A superset is a concept in exercise that combines two different exercises that focus on completely separate parts of the body. These different exercises are done without a rest period in the middle of them and the combination is considered all one set. For example; a person could start with a push-up that will work out their chest and arms, then rollover and do a knee to chest exercise. Then take a little break and repeat with another set.
These supersets than can be added together with other supersets and by the end of the workout the entire body has been worked out. The main reason that people are really starting to utilize supersets more and more is because these types of sets allow the heart rate to stay high which in turn will keep the metabolic rate high as well. I higher metabolic rate will burn more fat and calories.
Another way to utilize bodyweight exercises is to work them into a routine with other styles of training. Some people like to mix up their exercises to include a few bodyweight exercises, a couple of free weight exercises and one or two resistance based exercises. This allows the person the ability to “confuse” their muscles a little. Muscle confusion is being hailed as one of the best ways to build muscle because it keeps the muscle tissue guessing which in turn makes it work harder.
People can even mix the bodyweight exercises with the other styles to create a superset as discussed earlier. For example someone could do a crunch or sit-up and combine with a bicep curl. Or a dip can be combined with a deltoid weight machine. Again, the type of exercises that the person needs to do will depend on their overall health and fitness goals.
Given the fact that there are literally hundreds of bodyweight exercises that can be done most people can create a program perfect for their needs with nothing other than these types of exercises. For people who want a whole body workout a couple of days a week they can combine a series of exercises that rotate through the various muscle groups and body areas.
Bodyweight Training for Losing Weight
Many people find that bodyweight training is a perfect way to help people lose weight. This is true for a couple of different reasons. The first is that since there are so many different bodyweight exercises that can be combined into a great workout or circuit routine. These types of exercises are also great for people trying to lose weight because as the person loses weight they will be able to train even harder.
In order to lose weight with body weight exercises it is essential to design a routine that will keep the heart rate pumping and the metabolic rate as high as possible. This will allow for the maximum calorie burn possible. There are a couple of ways to put their bodyweight exercises together to achieve the desired fat loss effect.
The first way is to do a multiple sets of supersets and work through working the whole body out. This means that you would do a superset that consisted of something like a push-up/crunch combination, rest for 45 seconds and then do another of those particular supersets. The number of sets would depend on how many sets can be completed completely. Each part of the super set should be completed between 10-12 times. 3 or 4 sets of the supersets is usually considered ideal. Below is a good superset workout program for losing weight.
- Superset 1: Push-Up 10-12 Reps/Crunch 10-12 reps, rest for 45 seconds repeat for a total of 3 or 4 sets. Rest 60 seconds before moving to next step.
- Superset 2: Squat 10-12 Reps/Jackknife 10-12 reps, rest for 45 seconds repeat for a total of 3 or 4 sets. Rest 60 seconds before moving to next step.
- Superset 3: Pull-up 10-12 Reps/Knee to Chest 10-12 reps, rest for 45 seconds repeat for a total of 3 or 4 sets. Rest 60 seconds before moving to next step.
- Superset 4: Lunge 10-12 Reps/Sit-up 10-12 reps, rest for 45 seconds repeat for a total of 3 or 4 sets. Rest 60 seconds before moving to next step.
The other way to create a program of bodyweight exercises for the goal of losing weight and fat is to combine the various exercises into a circuit with no rest between each set. After completing the set the person would rest for a little bit and then repeat the circuit. Like the above superset combo this allows the heart rate to stay elevated which in turn will increase the metabolic rate. Below is an example of a circuit of bodyweight exercise to help burn fat.
- Squat 12-15 reps.
- Push-up 10-15 reps.
- Dip 10-15 reps.
- Crunch 15-20 reps.
- Chin-up 10-12 reps.
- Lunge 12-15 reps.
- Knee to Chest 15-20 reps.
- Calf Raise 15-20reps.
After completing the circuit the person will want to rest for 60 – 90 seconds and repeat the circuit at least 2 more times for a total of 3 circuits. As the exerciser gets into better shape they can add more repetitions to the sets. They can also increase the number of total circuits performed and even add more complex bodyweight training exercises.
Whichever of the bodyweight programs a person uses to lose weight it is important that they stick to it and only perform exercises are safe for them to complete without injury. If there is any doubt a health care professional should be consulted before embarking on any program aimed at significant weight loss.
Bodyweight Training to Gain Muscle Mass
Many people think that the only way to add muscle mass to a body is to lift a lot of weights. Of course lifting weights is a very good option for building up muscle, but people find that lifting weights day in and day out can get really boring. There is also a school of thought that says lifting weights may build decent muscle size, but it doesn’t build strength. That is why many people who want to gain muscle mass and strength are working some bodyweight exercises into their workout programs.
Using bodyweight exercises to build muscle mass is a lot different than using them to lose body fat. When trying to lose weight the idea is to keep the heart rate high and the metabolic rate high. When trying to build muscle the idea is to push the muscles harder each time until they can’t take the strain anymore. The idea is to create a series of workouts that force the muscles to work harder and harder with each set.
There are people out there who think that it is impossible to build muscle mass with bodyweight exercises, but they are mistaken. The proper type of bodyweight exercises just need to be selected. For the most part what needs to be done to help build muscle is take the basic moves and amp them up a little bit. Below are a few advanced bodyweight exercises that should only be done by people who are in decent health.
One Hand Push-ups: A one hand push-up is done just like a push-up, but instead of two hands touching the floor the person only has one while the other hand is resting on their back. This adds intensity to the workout and has one arm lifting all of the person’s bodyweight.
Diamond Push-up: A diamond push-up is similar to a standard push-up, but instead of having hand shoulder width apart the hands are placed together below the center of the chest with the thumbs touching each other. This hand placement makes the push-up more intense as well.
One Leg Bodyweight Squat: A one leg bodyweight squat is the same basic idea of a regular bodyweight squat, but instead of bending both legs the person lifts one leg straight out in front of them as they bend into the squat position. Squats by themselves are intense workout doing them on one-leg is not for the weak-of-heart.
Sumo Squat: A sumo squat is performed the same as a standard bodyweight squat, but at the end of the upward motion the person would kick one of their legs out. This is another intense lower body workout that should not completed by the faint-of-heart.
Mountain Climber: The mountain climber is done by getting into a downward squat position with the person’s palms flat on the floor. Once the person is the proper position they will quickly extend one leg at a time backwards and then repeat like they were climbing up a mountain. It seems like an easy exercise, but if done properly it is an excellent muscle building workout for the legs as well as the core.
The above are a few of the more intense bodyweight exercises, but there are literally hundreds of these exercises that can be used to help gain muscle mass. As a person progresses toward their goals they can add harder exercises. Below is a sample exercise plan for building upper body muscle with bodyweight exercises.
- One hand push-up 10 reps with each hand.
- Rest 60 – 90 seconds.
- One hand push-up 12 reps with each hand.
- Rest 60-90 seconds.
- One hand push-up 15 reps with each hand.
- Rest 60-90 seconds.
- Chin-up 10 reps.
- Rest 60 – 90 seconds.
- Chin-up 12 reps.
- Rest 60-90 seconds.
- Chin up 15 reps.
- Rest 60-90 seconds.
- Diamond push-up 10 reps.
- Rest 60 – 90 seconds.
- Diamond push-up 12 reps.
- Rest 60-90 seconds.
- Diamond push-up 15 reps.
- Rest 60-90 seconds.
The basic idea is to create a routine that will push the muscles harder and harder with them being completely exhausted at the end of the workout. When working out the lower body or the core the idea would be to do only exercises for that part of the body in a row to help achieve muscle exhaustion. People who find that they are having a hard time getting where they want with their own bodyweight often find it helpful to add weight to their body either by holding them or wearing them in the form of a weighted vest or belt.
Bodyweight Training to Build Lean Muscle
Building lean muscle is a lot different than building muscle mass. People looking to build lean muscle usually are going for the slim, toned look of a model or swimmer rather than someone found at a muscleman competition. Trying to gain lean muscle requires a tightrope walk between proper diet and nutrition and the proper workout plan. If a person eats too much and works out the wrong way their lean muscle could turn into mass. If they don’t eat enough they won’t be able to build muscle at all and they will end up with little muscle and little body fat.
The proper diet and nutrition plan for people looking to build lean muscle while using bodyweight exercises should consist of a balance between lean proteins, good fats and complex carbohydrates. Many people think that carbohydrates are the enemy of people trying to build lean muscles which is true in the case of simple carbs. People looking to build lean muscle while in the midst of a workout program need to eat enough complex or good carbohydrates in order to have the energy to complete the high intensity workouts they need.
A bodyweight program aimed at building lean muscle will be a mix of things that were discussed in the program for losing weight and also for gaining muscle. And to be frank bodyweight exercises are perfect for people looking to build lean muscle. Look at athletes like swimmers and gymnasts. Most of the people who participate in those sports are nothing, but lean muscle because their sports require them to constantly perform bodyweight exercises while training for competitions.
Good bodyweight training programs for people looking to gain lean muscle will combine supersets, circuits and muscle exhaustion exercises. Below is a sample workout that can be adapted to fit the person’s likes and dislikes.
- Superset 1: Push-Up 10-12 Reps/Crunch 10-12 reps. Rest 45 seconds before moving to next step.
- Superset 2: Squat 10-12 Reps/Jackknife 10-12 reps, rest for 45 seconds before moving to next step.
- Superset 3: Pull-up 10-12 Reps/Knee to Chest 10-12 reps, rest for 45 seconds before moving to next step.
- Superset 4: Lunge 10-12 Reps/Sit-up 10-12 reps.
- Rest 90-120 seconds before moving on to the next step.
- Squat 12-15 reps.
- Push-up 10-15 reps.
- Dip 10-15 reps.
- Crunch 15-20 reps.
- Pull-up 10-12 reps.
- Lunge 12-15 reps.
- Knee to Chest 15-20 reps.
- Calf Raise 15-20reps.
- Rest 90-120 seconds before moving on to the next step.
- Superset 1: Push-ups to muscle exhaustion/Crunch to muscle exhaustion. Rest 45 seconds before moving to next step.
- Superset 2: Squat to muscle exhaustion /Jackknife to muscle exhaustion, rest for 45 seconds before moving to next step.
- Superset 3: Pull-up 10-12 to muscle exhaustion /Knee to Chest to muscle exhaustion, rest for 45 seconds before moving to next step.
- Superset 4: Lunge to muscle exhaustion /Sit-up to muscle exhaustion.
The combination of supersets and a circuit will keep the heart rate up and also work out the muscles enough to push them to a growth phase. As the person progresses they can add another circuit and/ supersets.
Bodyweight Training for Overall Health
Believe it or not there are people out there who have reached their fitness goals and want to utilize a workout routine to maintain that level of health that have achieved. Bodyweight training is perfect for overall health maintenance because it works with the person’s own level of health.
When considering a workout plan for overall health maintenance it is important to keep in mind that the person will need to adjust their calorie intake. If someone was trying to lose fat and excess weight they would have been eating too few calories so unless they want to continue losing weight that will have to balance their intake with how many calories they are burning through exercise or other activities. If a person was eating more to gain muscle mass than they will also have to adjust for a balance of calories as opposed to an excess of calories.
It is important to keep in mind that when creating a workout program to maintain a level of health the main goal is just to keep the muscles toned and the fat burned. That means that pretty much any exercise can be utilized for this type of program. The below program is a well-rounded circuit style program using only basic movements.
- Sit-up 15-20 reps.
- Push-up 10-12 reps.
- Squat 10-12 reps.
- Dip 10-12 reps.
- Crunch 15-20 reps.
- Lunge 10-12 reps.
- Knee to Chest 15-20 reps.
- Pull-up 10-12 reps.
- Rest 2 for minutes and repeat circuit 1 or 2 more times.
It would also be possible for someone trying to maintain their health to use a similar workout program to people trying to gain lean muscle, however the number or reps should be lowered a little bit. Overworking the muscles without increases in protein intake could lower the energy level of the person trying to maintain their overall health.
Conclusion
To sum it all up the fact of the matter is that what is old is new again. For centuries people trained with nothing more than their own bodyweight. It wasn’t until modern times that people relied on lifting things to help them get into shape. While the newer type of exercises serve their purposes there are plenty of benefits for people to consider working in a few bodyweight exercises into their regular routines.
One of the best things about learning how to do bodyweight exercises is that since they don’t require a lot of equipment they can be done anywhere. People can literally do these exercises anywhere they need. That means no more excuses about not being able to afford a gym membership. No more excuses about being on a business trip through them out of their routines.
People who find that they are progressing through the various stages of their lives can utilize bodyweight exercises to achieve new and improved goals. Utilizing bodyweight exercises is a great way for people to go back the basics of what exercise is meant to be and will help them understand how the various muscle groups work in conjunction with each other to create overall body health.
