Top 10 Bodyweight Exercises
Gyms aren't really open in 2021, so you have to make do with what you've got... and you've always got your own body.
That’s all you need to turn yourself into a WEAPON OF WAR…
Here's my breakdown of my top 10 bodyweight exercises.
1) INVERTED ROW
I bet you weren't expecting this as #1.
Inverted rows have become a FAVORITE staple of mine. They're fantastic for developing the upper back & biceps without overstressing the shoulders.
Inverted rows also combat "computer posture" & the pain that comes with it.
2) BODY SQUAT
Body squats come in at #2 since your legs are your FOUNDATION.
Don't neglect them.
The keys to MOVEMENT, POWER & HEALTH are in your legs. Keep them strong & limber into old age. You can do lots of volume & different stances for overall development of the quads.
3) CHEST DIP
Dips are fantastic for chest & triceps development and they're easier to overload than pushups.
Make sure you're performing them under FULL CONTROL, especially on the lowering phase. "Bouncing" through the bottom position places undue stress on the shoulder joints.
My dip station is one of the best investments I've made for my home gym setup. It allows me to do dips AND inverted rows, without taking up much space.
4) PULLUP
Pullups will give your back that WIDE LOOK & develop your biceps to some degree.
They're easy to overload & you can use multiple hand placements to emphasize different sections of the back.
Everyone should have the strength to do at least one pullup... 12+ for men.
This the pullup bar I use. Don't buy the ones that wedge into the doorframe. You want to get one that hooks over the door & stays secured with counterpressure or mounting hardware.
5) PUSHUP
You knew pushups would be on here somewhere, didn't you?
Pushups are a common staple for the chest & triceps, but they're harder to overload without doing TONS of volume.
Pushups are typically "boring" for me & I prefer doing them when my chest is already fatigued.
6) STATIONARY LUNGE
This one's a BURNER!
Start in a lunge with your knee down & 90° angles in the legs. Do not move your feet or switch stances, simply rise up & down. Repeat for other side.
A stationary stance forces you to balance, fight hip rotation & never lets the quads rest.
7) CHIN UP
Chin ups are similar to pullups, except that your palms are facing you. This places more emphasis on the biceps, while still training the back.
Chin ups are great ARM-BUILDERS & easy to overload. Perform them with FULL range of motion & watch your biceps grow!
8) HIP THRUSTER
The hip thruster (or glute bridge) is fantastic for the glutes. You can perform them for reps & finish each set with a BURNING isometric hold.
Training the glutes directly is important for POWER in the legs & to maintain muscular balance throughout the hips.
9) TWO-POINT PLANK
The 2-point plank is a CORE KILLER.
Never heard of it? First, get into the low plank position, with your elbows on the ground. Then, lift ONE LEG & the OPPOSITE ARM off the ground, without letting your body twist.
Advanced move for core & shoulder strength.
10) BURPEE
And finally, the one everyone hates. Burpees are without a doubt one of the most efficient cardio exercises out there. Do a couple of them & I guarantee your heart rate will be PUMPING.
There's a SECRET METHOD for taking these to the next level...
BONUS) SHADOWBOXING
This is one of my favorite forms of cardio. You can shadowbox pretty much ANYWHERE, ANYTIME.
Shadowboxing is one of the best ways to teach your body how to properly punch & move... while improving your cardio. Plus it's low stress on the joints.
I use egg weights to take my shadowboxing to the next level. The additional weight helps you build more shoulder strength & endurance.
IF YOU NEED A PLAN, SEND ME A MESSAGE.
I'm here to help you & to offer any guidance you may need.
Nick Hagood
Spartan Training & Coaching