Bodyweight exercise – squats, lunges, push-ups, pull-ups, running – can be used by anyone to achieve both health- and fitness-related goals. Requiring little to no equipment, they can be performed anywhere and anytime, and in most cases, will produce similar results to that which would be achieved by performing comparable gym-based activities; they can be used to improve performance, prevent injuries, and enhance overall health and wellness. Although bodyweight exercise is often viewed as less challenging and perhaps inferior to traditional “resistance training” with free weights, your body – the muscles, bones, and ligaments – can’t tell the difference. Nor does it care! Whether at the gym, on the beach or in the woods, you will adapt the demands imposed. And with a little creativity, an appreciation for biomechanics and exercise science, and an emphasis on how the activities are performed, anyone can improve their performance with an exercise program designed exclusively with bodyweight activities.
Next time you find your self with limited time and no access to a gym challenge yourself with one of the bodyweight workouts below. Enjoy!
Workout A: 20 minutes of fun!
Push-up x 30s, Squat x 30s, Inverted row x 30s , Jumping jack x 30s
Repeat 10 times without resting. Vary your tempo to make the workout more or less challenging.
Workout B: 450 rep challenge!
Push-up x 15, Squat x 15, Inverted row x 15
Repeat 10 times, resting as needed. Vary your body angle (push-up and row) or tempo (squat) to make the workout more or less challenging.
Workout C: A Need for Speed!
Push-up x 5-10 as fast as possible (max 10s), Squat x 5-10 as fast as possible (max 10s), Inverted row x 5-10 as fast as possible (max 10s)
Begin every 30s, repeat 10 times. Vary your body angle (push-up and row) to make the workout more or less challenging.