The Ultimate Bodyweight Workout You Can Do Today With Zero Equipment.
Can't make it to the gym? No problem. This bodyweight workout has everything you need to build a great body. And there's not a dumbbell or barbell in sight...
Not everyone can make it to the gym. I get it. Whether it's the pressures of family life, work life, or otherwise, sometimes it's just not an option. So a bodyweight workout can be the next best thing.
But it's difficult to know what to do, right?
Well, in this article you're getting a whole host of great exercises you can pull together for a great bodyweight workout. And you can adjust everything to sort your experience and skill level.
So dive right in and start creating your own killer workout.
Is A Bodyweight Workout Worth It?
But before you start scrolling down the page, let's talk about bodyweight workouts themselves.
Are they worth it?
Essentially, it depends on the goal. Because if you're new to the world of fitness and simply looking to drop some body fat, then a bodyweight workout can be a good option. Ultimately, it allows you to find your feet with exercise. And you don't have to commit to a gym membership.
Plus, you might feel a little intimidated by the gym environment. So a bodyweight workout at how can be a great start point.
But for me, it's just that... A start point.
Yes. A lot of people have great physiques incorporating bodyweight exercises. But if you want a lean, toned, more muscular body, then resistance training (ie weights) is your fastest route there.
That aside a good bodyweight workout might be just what you need right now.
And if you're the quintessential 'gym newbie' then you could pretty much swing your pants vigorously above your head would get results.
So, this sh*t is still going to work!
The Ultimate Bodyweight Workout: Chest
Think bodyweight workouts and what's the exercise that immediately comes to mind? Push ups, right? And it's for good reason.
Because the push up is a classic exercise working the chest, shoulders and triceps. But you can do so much more than the simple push up. Whether you're beginner or advanced, there are push up variations to really challenge you.
Better still, you could put exercises back to back and take your bodyweight workout to the next level. And if nothing else, think of the pump.
Here's how to do a standard press up correctly...
And if y want to add more variety, bring your hands closer together. This will work the triceps more. And if you're looking for even more variety try the Dive Bomber push up. It's a killer! But prepare yourself for a shoulder burn. Because this one's going to hurt! So if you're not feeling these, then you're inhuman (or doing it wrong).
Feel like you're super advanced? Try these exercises on for size...
But remember, the aim is to select the right exercises for your fitness level. So don't jump to handstand push ups. I don't want an email from you saying you injured yourself. As a general rule, if you can do 20 reps comfortably of one variation, then look to the next progression of the exercise. Likewise if you can't do a particular variation with good form, then regress the exercise accordingly.
Choose 2 of these press up exercises and do 2 sets in total. Do this and you really will get your workout off to a great start.
The Ultimate Bodyweight Workout: Triceps
After nailing those chest muscles, it's time to move on to triceps. This is to finish off the 'push' element of your bodyweight workout nicely. In reality, the push ups will have fatigued the triceps quite a bit. So it won't take much to hammer those horse shoes into submission.
Try a couple of sets of bench dips (use a chair in the absence of a workout bench) as a quick and simple exercise.
The Ultimate Bodyweight Workout: Back
Next, move on to your back. Realistically, you have to get a little bit creative here. Because, it's not always obvious how to train your without the use of any equipment whatsoever. But it can be done!
And this vide shows you how. Done slowly, controlled, and with good form these exercise are a great addition to your bodyweight workout. So try 2 sets per exercise and let me know what you think.
The Ultimate Bodyweight Workout: Biceps
How do you work your guns with no equipment?
Think about it for a second... Not many exercises come to mind, right?
So what can you do? Well, if you have some resistance bands, great. Simply, use these to do some curls, remembering to keep things slow and controlled. And hold the contraction at the top of each rep. Because you really want to maximise each and every rep.
But, if you haven't got access to resistance bands you can still get a complete arm workout in. Similarly to the back exercises, you have to think a bit more outside of the box. And this is where you start to utilise things around the house or leverage your own bodyweight. For example, Jeff Cavaliere over at Athlean-X again has some great ideas for training arms. Watch the video and incorporate a few of these exercises into your routine.
The Ultimate Bodyweight Workout: Quads
So that's the upper body done. And now it's time to hit those tree trunk legs.
When you're constructing you bodyweight workout, squats are probably going to be the first exercise on your list. And depending on your fitness level there are progressions you can go through to really push yourself. Even if you're a monster in the squat rack you will still find these exercises challenging.
But if you feel your skill level is on the low side, start off with the basic squat movement first.
Once you've mastered the basics, move on to other progressions to test your leg strength.
For example, take the Shrimp Squat. Yes, it has a bit of a weird name. But it is effective and a good bridge between the standard squat and a more advanced variation. And, this video was made by Ido Portal, so if it's good enough for him and the two weight world champ, Conor McGregor, who am I to argue?
I'd like to take the chance to apologise.... to absolutely nobody for that shameless name drop 🙂
And if that's not enough, then you can try a full-on Pistol Squat (video below). In addition to that, you can incorporate some lunge movements for further variety. Pick two quad dominant exercises from the ones I've listed above. After you've worked the quads, move on to some hamstring and glute work (scroll down for that).
The Ultimate Bodyweight Workout: Hamstrings & Glutes
First up, we have the Russian Leg Curl. This requires you to find a solid (immovable) piece of furniture you can wedge your legs under. And I need to stress that it HAS to be really firmly weighted to the ground. Because there is a high risk of a faceplant if you get this wrong. Although, if you're videoing the workout, it might make for a good comedy blooper. But if I were you I'd let someone else make that mistake.
When you do the exercise for the first time, you might not be able to go all the way to the floor. Because it's unlikely you'll have that level of leg strength. Simply go as far as you can and make the movement slightly shorter. Just remember to have your hands ready to break your fall. Faceplants are bad!
All of those squats and leg exercises will have worked pretty much all of your leg muscles. But if you want to make sure yourr booty is as round and peachy then throw in a few glute bridges. You'll be looking great in hot pants in no time!
A couple of sets of leg curls and glute bridges will have you screaming for mercy.
The Ultimate Bodyweight Workout: Abs
So you've pretty much got enough exercises to create an awesome bodyweight workout. And all that's left is to work on your core.
Here are 3 exercises you can group together as an ab-specific circuit for the end of your workout. Simply, superset these exercise with no rest. Once you've completed a superset, take a minute's rest before repeating. Then do all of that for a total of three times.
And there you have it. All the exercises you'll ever need to create a killer bodyweight workout with zero equipment. And you didn't even set foot outside. You could roll out of bed and do your workout in your brand new Superman pyjamas your Mum bought you for Christmas.
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I’m off to go paint the fence…