Complete Bodyweight Exercise Guide

Health is defined as a state of complete emotional and physical well-being. There are 2 types of health:

Physical health
Mental health

There are many factors which are responsible for good health:

Genetic:

The genetic makeup of a man is responsible for health. The people whose genetic constitution is weak he will be susceptible to disease.

Environmental:

Many times only the environment is enough to impact bad effects on our health. The environment can cause illness in a genetically susceptible person.

Education level
Relation with society
Income
Exercise

Exercise is anything other than sleeping or sitting. Physical exercise improves our health and prevents the risk of developing several diseases such as diabetes, cancer, and cardiovascular disease. Older people and children get huge benefits from exercise. Physical health improves overall health.

Benefits of Exercise:

Decrease the risk of heart attack
Reduce blood cholesterol level
Development of muscles and strong bones
Feel relaxed and better after exercise
It helps to weight loss or maintenance.

Physical exercises are classified into three categories:

1. Aerobic Exercise:

It is a physical exercise that uses large muscles of the body and causes the body to use more oxygen than it would while resting stage of body. This exercise is used to improve the blood pumping capacity of the heart in our body. Examples –cycling, playing tennis, dancing, and long-distance running.

2. Anaerobic Exercise:

It improves bone density, balance, and coordination. Examples: push-ups, pull-ups, sprinting, etc. these bodyweight exercises increase short-term muscle strength.

3. Flexibility Bodyweight Exercise:

This exercise strengthens and lengthens muscles. Example: activities associated with stretching.

Before you begin- Do’s and Don’ts

Do:

Consult to your doctor before starting this exercise program to check it is right for you.
Make sure that you have proper footwear that provides you with comfort and support.
You should drink enough water before physical exercise.

Don’ts:

If you feel severe pain while completing this program, stop the program immediately and consult your doctor.

Bodyweight Exercise:

It is a simple and effective way to improve balance, flexibility and strengthen the body. In bodyweight exercises, the individual uses his weight. In this exercise gain muscle without fat and gravity work together to strengthen muscles.

Some bodyweight exercise that you can do anywhere:

#1. Wall sit:

Slide your back down a wall or chair until your thighs are parallel to the floor.
Keep back straight and knees directly above ankles.

Reps:

Go for 60 sec. per set.

#2. Step-up:

For this exercise, you need a step or bench.
Place your right foot on the elevated surface.
The right leg should be straight.
Return to the original position.

Reps:

Repeat 10-12 reps on each side.

Advantages of Bodyweight Exercise

These exercises are convenient when traveling.
In bodyweight training, there is no cost involved.
This exercise requires equipment that is commonly found in the household.
Increases mobility and stability.

Bodyweight Exercise For Shoulders

#1. Bent-over Y

Bent over at the waist with your back.
Squeeze your shoulder down.
Lift your arms above your head to form Y.
Start the movement with your shoulder blades.
Return to starting position.

Reps:

Two sets of 10 reps with 30 seconds.

#2. Pull-ups:

Hold the bar. You need to pull your shoulder blades back and down to lift your body and build momentum.
Finish by pulling up with your hands.

Reps:

2 sets of 10 reps within 30 seconds and take some rest during sets.

Related Article: Amazing Techniques To Build 4 pack Abs

Bodyweight Leg Exercise:

Start in the plank position with hands shoulder-width apart and feet together.
Keeping your left foot on the floor, bring your right knee towards your left elbow.
Return to the original position.

Reps:

1-2 sets of 8-10 repetitions.

#1. Crab Toe Touches:

Sit on the ground with your knee twisted, hands level behind your butt confronting forward, and lift your butt off ground.
Lift the inverse arm and leg and achieve fingers to touch toes.
Repeat this with the inverse side.

Reps:

Try to complete 2-3 sets of 12-16 repetitions.

#2. Step up with knees:

Place a box or bench.
Stand straight with your chest being uplifted, core braced and hands up for balance.
Begin the movement by stepping on to the box with your left foot.
Push yourself up with your foot only.
Bring the right knee forward and up.
Now step down with your right foot and ring the left foot to the ground.

Reps:

3-5 sets of 5 to 10 reps per side.

Benefits of Bodyweight Leg Exercises:

Strong legs with well-developed muscles.
This exercise helps to lose weight.
It prevents or lower back pain problem.
Better supply of blood in legs.

Bodyweight Chest Exercise:

The pectoral major and pectoral minor is two important muscles in our chest. They form a cornerstone for many arm operations such as pushing and pulling.

#1. Diamond Push-up:

It is an advanced variation of the regular push-up. This exercise is very effective for the inner pectoral muscles.
Lie on the floor with shoulder-width apart.
Place the palms close to each other.
Slowly raise yourself.
The body should be straight throughout the exercise.
Return to the starting position.

Reps:

5 set this push-up for 20 reps.

#2. Dive Bomber Push-ups:

Lie face down on the floor, fingers pointing straight ahead, and aligned at the nipple line.
Place hands slightly wider than shoulder-width.
The feet should be at hip width with toes on the floor.
Extends the elbow and raise the body off the floor.
Lower your entire body.
Return to the start position.

#3. Manual Glute-ham raise with push-ups:

Place hip on the pad. Place the lower leg on the pad.
The back should be parallel to the ground.
Lift yourself using your hamstrings.
Return to start position.

#4. Pushup with elevated feet:

Place your foot on a bench or stool.
Make sure you keep your abs tight.
Lower yourself back down to starting position and repeat for the desired repetitions.

Reps:

Do 3 sets of 5 reps.

#5. Wall pushups:

Place your hands on the wall.
Your feet should be approximately 2 feet away from the wall.
Bend your elbows are bent to about 90 degrees then press back out to the starting position.
Return to starting position after some time.

Reps:

Do 2-3 sets of 4-5 reps.

Benefits:

Development and strengthening of deltoids, triceps, and core.
It increases the capacity of oxygen intake by lungs.
It helps in building the upper body strength.

Bodyweight Hamstring Exercises

There are three hamstring muscles in legs that are very susceptible to injury. These muscles are extremely important for bending and straightening the legs. These muscles also prevent back and knee pain.

#1. Inchworm :

Stand up tall with legs straight.
The knees shouldn’t be locked.
You should bend towards the floor and hands forward.
Take tiny steps so feet meet hands.

Reps:

4 to 6 Reps required.

#2. Bear crawl:

Start from hands and knees.
Rise onto your toes.
Tighten your core, and reach forward with the right arm and right knees, and then followed by the left side.

Reps:

Continue the crawl for 8-10 reps.

#3. Sitting Hamstring:

Sit on the chair with back straight near the edge of the chair.
The feet should keep on the flat floor.
For a stretch, the right leg, straighten it with the heel on the floor.
Place the hands on the left leg for support and bend forward at the hip.
The spine should be in the rest position.

Related Article: Beginner Workout Routine for Men

Reps:

Repeat the same process for 2-4 times.

Benefits:

It reduces the mobility of the pelvis.
It reduces the chance of injuries.
Increase flexibility.

Bodyweight Exercise for Biceps:

Biceps are a sign of strength and fitness. There are some exercises to strengthen your biceps:

#1. Chin-up:

Hold a bar with your palms.
Pull your body until your chin is over the end position of the bar.
The back should be straight.
Return to starting position.

Reps:

8- 10 repetitions

#2. Band Bicep Curls:

Sit down with your knees.
Then knees flex under you so that you are sitting on your heels.
The upper body should be relaxed.
Then, tuck the resistance band underneath your right knee.
Hold resistance band with your right hand.

Reps:

Three sets with 80-90 seconds of rest between sets.

Bodyweight Exercise for Men’s:

#1. Pushups:

Lie on the floor.
Your bodyweight should support on toes.
The body should be straight.
Make sure that your core locked so a straight line forms between heads, glutes, and heels.
Slowly raise yourself until chest is an inch from the ground.
Drive-up by fully extending your arms.

Reps:

Perform 20 reps.

#2. Deep Squat:

Stand up with your feet.
The arms and shoulder should be straight.
You should push your hips back, bend your knees, and squat as far as you can.

Reps:

3-4 sets of 10-15 reps.

#3. Inverted row:

Hold a bar at waist height.
Hang with your arms straight and your hands above your shoulders.
Pull your chest close to the bar.
To make it easier, bend your knees at 90 degrees.

Reps:

Do this exercise for 20 seconds and rest for 10 seconds.

#4. Handstand Hold:

Place your hands on the floor.
Spread your fingers as you can.
You should kick one leg at a time.
Hold that position.

Reps:

2-3 sets of 4-5 reps.

#5. Donkey Kick:

Place your feet on the flat floor.
Place your hands on the floor.
You should kick your feet into the air behind you and lift your hips.
You can make it harder by increasing the speed of movement or height of each kick- or do both.

Bodyweight Exercise for women:

#1. Flat out Burpee:

Stand with your feet.
Push your hips back and your arms by your sides.
Lower your body into a squat.
Place your hands on the floor.
Bend your elbows.
Lower your entire body down to the ground.
Use your arms to push yourself back up to the plank position.

Reps:

2-3 sets for 5-6 reps.

#2. Single leg pike pushes up:

Stand on flat ground.
Extend one leg up towards the sky, keeping your hips squared to the floor.
Bend your elbows and lower down into the push-up position.
Crown your head in between your hands as low as you can.

#3. Jump Squat:

Stand with your feet.
Toes should point slightly out.
You should keep your chest upright,
Bend your knees.
Your hand should be folded in front of your chest.
Make sure that your knees are under your hips.
Jump on your heals as you can.
Repeat from your starting position.

Reps:

Complete the 3 sets of 10 reps.

#4. Core Scissor:

Lie on the flat ground or mat.
Lift your shoulder and bends your arms.
Place your hands behind your head.
Lift both your legs up.
Make sure that you’re back pressed against the mat and lift one leg toward the sky.
Lower your leg.

Reps:

Complete 3 sets of 10-12 reps.

#5. Side shaper:

Lie on flat ground or mat on your left side.
Place your elbow and forearm down on the ground.
Lift your body slowly.
Make sure that you’re your hips and legs are touching the floor.
Lift your right leg to hip height.
Lower your left leg down.

Reps:

You should complete 3 sets of 10 reps on each side.

#6. Shoulder tap:

Start in the plank position.
Your wrists should directly under shoulders.
Lift and your right without tilting your hips.
Tap your left shoulder. Then, return hand to the floor.
Immediately lift left hand and tap right shoulder.
Return to starting position.

#7. Rainbow hop:

Stand with your feet on flat ground.
Squat and lean towards right and fingertips tap floor on the right side.
Raises arm overhead.
Shifting weight to the left side.
Tapping fingertips to the left.

Best bodyweight Exercises:

#1. Squat:

It starts with your feet.
Keeping your shoulder back and chest out.
Push your hips back.
You need to lower your body to keep your thighs parallel to the ground.
Now, reverse the motion.

Reps:

Do 12 reps.

#2. Gluten Bridge:

Lying on the ground.
Stabilizing the body, raise your hips toward the ceiling.
Squeezing the glutes.
Reverse the motion.

#3. Plank:

Begin with your legs extended and balancing the body.
Keep your body in a straight line.
Keep the body in a relaxing position.

Bodyweight Exercise Routine:

If you do this routine every weekday for a month and you will notice a huge difference in your physique and overall strength. You will feel like an ox if you dedicate yourself to this dedication for the full month.

Related Article: Muscle Building Supplements Is A Lifestyle

The 3 core movements in this exercise are Hindu pushup, the Hindu squat, and squat thrust with pushups. The goal is to get through all of them without taking breaks. You won’t need a timer like other exercises though make sure to pay attention because if you lose count you’ll have to start over from scratch.

Work schedule:

Week 1-5 X per week
Week 2-5 X per week
Week 3-5 X per week
Week 4-5 X per week.

The bodyweight routine was designed to give you maximum results in the shortest amount of time.

Best Bodyweight Cardio Exercises:

Power skip
Uppercut
High knees
Punch
Jumping jack
Vertical jump
Skaters

Healthy Diet:

Good nutrition is very important for fat loss, and focusing on health and health-promoting foods is far as more productive than focusing on face fat loss and denial of favorite foods.
By increasing natural foods with high fiber and water content, more food can be eaten to appease the appetite without gaining weight.
Adopting a whole food diet, avoiding salt, fat, sugar, additives, and refined foods need to become part of a lifestyle.
A whole diet also has a much higher vitamin and mineral content than a typical diet containing processed and refined foods.

Bodyweight exercise for beginners:

#1. Calf stretch:

Pushing against a wall for stability.
Put one leg in front of the other and strengthen your back knee.
Your calf muscle would feel a stretch in your back leg.

Reps:

Hold for 15 seconds per legs and repeat it 4-6 times

#2. Lying hip flexor stretch:

Lying on your back with legs out straight, lift one leg and hold behind the knees.
Try to keep the leg as straight as possible and make sure the other leg does not lift from the floor.
Pull the leg closer and straighten the knee.

FAQ:

What exercise routine should I do?

Ans. Take a look at our skill day routine, if you don’t care much for strength and just want to work on cool skills.

Try our minimalist routine if you just want to generally ‘get fit’ or ‘move more’ with minimal time.

What is set?

Ans. Set is a unique execution of an exercise with a certain number of reps.

How many sets are advisable?

Ans. Generally, 3-5 sets are required for one exercise.

How many times I should workout per week?

Ans. It depends on your training goal and your ambition, we advise 2-5 times a week.