The Top Bodyweight Exercises

When it comes to the many different bodyweight exercises that one can choose from it can be a bit confusing in choosing the ones that get the best results. This article is all about the selection of the bodyweight exercises that have proven themselves to work effectively and give results. There are some trainers who seem to have been caught in the trap of thinking that the more complex and the more “advanced” an exercise is the better the result. The truth is that the basics have always worked and will always work.

Bodyweight Exercises & Intensity

If your objective is to get fit, lose body-fat and put on some good quality lean body-mass then the bodyweight exercises listed below are the answer. But as all trainers know very well, in order to get results with any progressive resistance movement it has to do with intensity. Intensity means that you need to make sure that you psyche yourself up before you start to train and that you are not going to train for a few hours to pass the time. To get results you need to focus, isolate and train hard which means that you are making sure that you are reaching your limit. The suggested intensity and repetitions listed along with the exercises below is only something that you should aim for if you are just starting out. It all has to do with a progression and you can reach any point and beyond just by regular routine hard workouts taking you less than 40 minutes.

There are two assumptions that are been made which are taken as given. The first is diet and that you are aware that eating correctly is the only way that you are going to get any benefit from your hard workouts. The second is drinking plenty of water and warm-up and stretching is done.

This article is not going to be discussing how to do all of the best bodyweight exercises. If you are unaware of how to do certain of the exercises listed below all you need to do is do a search online and you will get a detailed description of exactly how to do them. It is important to note that the form and the correct technique that you use when doing these bodyweight exercises is vitally important. Developing bad habits is easy when you start off doing a movement for the first time, so take some extra time to make sure that these exercises are done correctly.

All these bodyweight exercises can be done with no equipment but you need to be a bit creative with things like finding a place to do dips and getting something to step-up on. The step should be at least 10 inches but can increase to 20 inches as you get stronger.

• Push ups
• Burpees
• Prisoner Squat Thrusts
• Step ups (At least 10” to 18” in height)
• Pull-ups
• Bear crawls
• Dips
• Sprints/ Hill Sprints
• Jumping rope

Intense Bodyweight Circuit