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10 Best Bodyweight Exercises – Part 1: Mastery of the Exercises

10 Best Bodyweight Exercises – Part 1: Mastery of the Exercises

Can you gain strength, body awareness, and self-esteem, improve your physique and feel like a million bucks with one category of exercises?

Yes.

Whether you’re looking for improvements in your physique, increased strength, conditioning and fat loss, or exercises that can challenge you mentally and build your inner strength you can’t underestimate the power of bodyweight exercises.

Bodyweight exercises can be done everywhere, and they can be progressed and regressed to fit everyone. You can use them for strength gains and muscle gains, and you can put them together to form a circuit for conditioning and fat burning. They translate well over from the gym to real life as you’ll increase your relative strength; how strong you are relative to your own body weight. The best part about it is the increased self-awareness and how you can better move your body.

Narrowing these down to 10 is extremely difficult, but by becoming a Master in these exercises and variations of these you will be guaranteed to experience benefits like:

  • Increased strength
  • More muscle
  • Lower body fat
  • Increased self-esteem and well-being
  • More energy as a by-product of increased relative strength
  • Increased coordination, body awareness and athleticism
  • Positive correlations to strength gains in other gym exercises

pushups

    The 4 Essentials that form the out-spring for most variations:

    1.Pull-Ups

    Mastering the Pull-Up exercise is a goal most people set themselves when they step foot in the gym. Why? On an a physiological level there isn’t much that beats the feeling of pulling yourself up on a bar. You feel totally in control of yourself. Do not feel bad or ashamed if you can’t do them—it’s your willingness and determination to do something about it that matters. Whatever you’ve done so far, or haven’t done in order to not be able to do them is because of something you’ve created yourself, which is a positive thing because you have the power to create the change necessary to master a pull-up.

    Level 1: Negative Pull-Ups. Jump up and hold for as long as you can. Do not lose motivation when each repetition feels worse than the former, but compare your first repetition with the first repetition the next day or next week. A good shoot is to be able to hold for 30 seconds in the lowering phase.

    Level 2: Band-Assisted Pull-Ups: Attach a band to the bar and pull it under your foot or knee. Work up to sets of 10 repetitions

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    Level 3: Pull-Ups: You’ve now mastered the pull-up, so it’s time to explore a world of endless possibilities and variations to become a Master. Going from 0-1 is harder and takes longer than from 1-3 repetitions.

    2. Push-Ups

    As with pull-ups, push-ups are great to be able to master—whether you’re working on your 1st, 10th or 30th

    For mastering the first using this approach is a powerful method:

    Level 1: Incline Push-Ups: Do push-ups against a bench; work up to 3-4 sets of 10 repetitions, then decrease the angle of the incline with a lower bench.

    Level 2: Negative Push-Ups: As with pull-ups, we’ll go for negative. You’re much stronger in the eccentric, or negative, phase of the lift, so take advantage of it. Pull yourself down to the ground on a 3-count and hold the bottom position for another 3-count, then set your knees to the floor and push yourself up.

    Level 3: Pushups: Stay commited to these variations and there’s not a doubt in the world that you will master the first push-up. And like the pull-ups, going from 0-1 is much harder than 1-3, or even 5. From there is a trip in wonderland with tons of variations to accomplish.

    3.Squats

    Known as one of the “Big 3” in strength training, just mastering the movement of squatting has become problematic in today’s day and age. With all the sitting and working on computers we become tight and get restrictive movement in places we don’t want. This can be a cause of a lot of your back and knee problems. Taking the appropriate steps to becoming a master of the squat can give a whole wonder of benefits:

    • Increased flexibility and movement
    • Less back and knee pain
    • Ability to increase overall body strength

    To master the squat, start with these two steps:

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    1. Stretch: At least once a day, stretch calves, hips, quads, hamstring and lats for 45-60 minutes on each side for each muscle group. Frequency trumphs as key. 1 minute each day is better than 10 minutes once a week.

    2. Squat in your warm up: Practice makes perfect? Perfect practice makes perfect. Always include squatting in your warm up: not only will you get better in the move itself, but it’s actually a great way to increase body temperature and increase your movement before taking on more vigorous tasks.

    4.Lunges

    The last of the 4 essentials is lunges. The Squat is a great move to master, but it can lead to some problems if movement is restricted. The beauty of lunges is the use of one leg at the time. Not only does it increase the time you have to work, but it allows for better movement and easier to use good form. If you’re looking to build leg strength, build muscle and lose body fat, lunge variations are a must. Much like squats, just by doing lunges you will increase your flexibility.

    Reverse Lunges: Doing lunges backwards feels much more natural for most people, than the standard Forward Lunge. Take a long step back, you’ll most likely feel a great stretch on the front side of your rear leg (increases flexibilty and movement). Make sure your front heel is always on the ground and your shin is vertical at all times. Slowly touch your knees to the floor, or close to, and explode up by pushing your front heel against the ground. Master with bodyweight for sets of 10 reps then move on to the dumbbells.

    These were The 4 Essentials for Bodyweight Mastery. No matter what level you’re at, you can make them fit your need and challenge yourself to become better.

    climbing-stairs

      Here are six other exercises you should include or work on for developing a stronger body.

      5.Bulgarian Split Squats

      Put your rear leg on a bench, drop straight down, and make sure your front heel always stays in contact with the ground to avoid excess stress on the knees. Retain a tall posture throughout the whole exercise. To advance you can pick up a pair of dumbbells.

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      They will work quads, glutes and abs, and let’s not forget your ability to stabilize.

      3 sets of 6-10 reps will do the job.

      6.Burpees

      For conditioning and decreasing body fat this exercise might be one of the most effective ones out there, and most intense. And you need zero equipment. This is done for either time or reps.

      Stand erect, squat down and place your hands on the floor. Kick your feet back to a pushup position, and depending on strength levels you can do a “push-up” by laying your body flat on the floor. This might go for a correct Burpee, but for speed and intensity purposes it’s more efficient to go for a push-up position, then jump back to the squat position and do a jump in the air.

      3 sets of 10-12 repetitions with 20 second rest between sets or go for time: 4-6 sets of 20 seconds with 10 seconds rest.

      7.Sprints

      One of the most underrated forms of bodyweight training is sprinting. You’re basically throwing your body forward, which is a test of relative strength. Can be done for short duration, high intensity, short rest for conditioning and fat loss purposes or longer rest periods, high speed and short durations for explosiveness and increase your potential to increase strength. By working on sprint technique you’ll be more aware of how to move your body in space. Mastering the art of sprinting is one of the most athletic skills.

      The last 3 exercises are more advanced variations

      8.Handstand Pushups

      Want to take pushups to a new level for building muscle and increasing strength? Try handstand pushups. Start in a pushup position by a wall. Walk back up the wall until you stand erect. The worst thing, and biggest fear for most people in the beginning, is the uncomfortable feeling of standing so close to the wall. You feel like you’re about to fall over. Get used to just standing there first. Then progress towards slowly lowering yourself to the ground. Once you start feeling comfortable start cranking out reps.

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      Do 3 sets of as many reps as possible

      9.L-sits

      A foundamental move from gymnastics, L-sits can be done from the ground or on handles. The handles will make it easier as there’s more room for movement. Sit on the floor, or handles, and lift yourself up from the ground. Legs straight out. Hold for sets of 30 seconds. Your triceps, shoulders, abs and hip flexors will be on fire the whole time.

      10.Muscle-Ups

      The best measure of upper body athleticism may be the Muscle-Up; also a basic exercise from the gymnastic world. This is basically a pull-up into a dip. The transition is the hardest part. Get strong in pull-ups, then work your way up towards 20 reps and get strong in pull-ups with additional weights. While you’re on that mission start with grip training for the muscle-up. You need something called a false grip (see picture to the right), which enables you to make the transition easier. With the false grip practice just hanging there, and progress towards doing pull ups. One great way to get better at mastering the transition is to lower the rings, or stand on a bench if you use a bar, and jump up and get the feeling of going from a pull into a dip.

      As you get stronger, be careful, they can be stressful for the shoulders if done with high frequency.

       

      There you have it: 10 bodyweight exercises to form a foundation for mastery to not only gain strength, build muscle, and lose body fat, but also reveal the great secrets and benefits you get from bodyweight training. Increased coordination, athleticism, self-awareness, and self-esteem team up with the truly great feeling of mastery you experience once you are able to do exercises and variations with your own body that you were not able to do before.

       

      In Part 2 of the series we’ll spread these 10 exercise into 4 training templates to use in:

      • Gym routine/strength training
      • On vacation – The Vacation Body with zero equipment
      • Conditioning and Fat Loss Routine
      • Advanced Bodyweight Training

      What’s your favorite bodyweight exercise?

      More by this author

      3 Keys to Success in Life (That Will Change You in 2018) Bodyweight Workouts Part 2: Inclusion of the Exercises 10 Best Bodyweight Exercises – Part 1: Mastery of the Exercises

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      8 Things to Watch for If You’re Considering Being Vegetarian

      8 Things to Watch for If You’re Considering Being Vegetarian

      Vegetarianism has been around for a long time, finding favor with many people, including Pythagoras clear back around 580 B.C. It’s been presented as one of the most healthy diets around, including being touted by the Egyptians to the point of abstaining from meat and animal clothing due to karmic beliefs. The vegetarian society (vegsoc.org) defines vegetarianism as:

      “Someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs. A vegetarian does not eat any meat, poultry, game, fish, shellfish* or by-products of slaughter.”

      While it’s pretty obvious that there are multiple benefits to following a vegetarian diet, it’s always good to be informed about the cons of this dietary choice as well.

      Outlined below are several things you might want to be aware of before you say good-bye to meat forever. Whether you are a current vegetarian, or contemplating making a shift, keep in mind these 8 things to keep yourself healthy.

      1. You could suffer from B12 vitamin deficiency

      The B vitamins are especially important for stress management, adrenal health, and brain function. Vegetarians in particularly are at risk for B12 deficiency. Vitamin B12 is attached to the protein in animal products and without enough B12 you can suffer from depression, fatigue, and an inability to concentrate.

      Due to its attachment to animal proteins, B12 is the hardest for vegetarians to obtain when they don’t eat dairy or eggs in their diet. This essential little vitamin can be found in some algae and has been added to some yeast, but research doesn’t currently provide enough information to say whether or not these forms of B12 are of good quality and can provide adequate supplementation.

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      The body is unable to make this vitamin, meaning it has to be taken in through food or supplementation. Essential for making red blood cells, DNA, nerves and various other function in the body, a Harvard Health Medical report in January of 2013 found symptoms of a B12 deficiency can present in sneaky ways including depression, paranoia, delusion, and loss of taste and smell.

      2.  You could suffer from higher states of anxiety/depression, lower sense of well-being

      According to a CBS Atlanta report, vegetarians suffered from a higher rate of anxiety and depression than their counterparts. Read the full report here. Depression and/or anxiety can be a result of many possible deficiencies including essential vitamins and amino acids you can find only in meat products, including Omega-3s from wild caught salmon.

      Without the correct supplementation and proper understanding of diet, including the importance of micro and macro nutrients, depression and anxiety can become a serious problem, bringing down the overall health and well-being of vegetarians.

      Even though reports on health and lifestyle show vegetarians have a lower BMI and lower consumption of alcohol and drugs, it also shows they suffer from more chronic illnesses and more visits to the doctor than their meat eating counterparts.

      3. You could suffer from excess weight

      When you go vegetarian it opens up a lot of food, but just because there isn’t any meat in front of you, it doesn’t mean it’s necessary healthy. Though pizza and beer technically fall under the vegetarian diet, it’s not a healthy choice for your waist line.

      Just because being a vegetarian is associated with a healthier lifestyle in many cases, doesn’t mean it’s always true. Making bread and pasta your staples and not understanding where your protein sources should be coming from, can pack on body fat, which increases your chances of health issues such as diabetes and chronic inflammation.

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      If the choice to go vegetarian happens on a whim without the proper understanding of food control, portion, and nutritionally dense alternatives you can find yourself reaching for vegetarian foods, which could cause serious problems down the road. Nuts are a good example, but just because something is touted as healthy, it doesn’t mean, your should eat it in excess.

      Eating too many calories in fat will still cause you to gain weight. Eating too many calories in carbs will cause you to gain weight. Eating too many calories in protein will cause you to gain weight. See a pattern here? Not to mention you’ll miss out on important nutrients the body needs by over-eating in one area and under-eating in another. Re-read number 2.

      4. You could have a higher risk of heart disease

      Eating plenty of fruits and vegetables should be a goal we all strive for, but when you cut out meat, you also cut out what is known as complete protein, which you find in animal by-products. Complete means more than just the essential amino acids, it means those amino acids contain dietary sulfur. Without enough dietary sulfur, which is found almost exclusively in fish and pasture feed grass beef, the body will struggle with the biological activities of both protein and enzymes.

      The effects cascade downward, effecting bones, joints, tissues, and even metabolic issues. In short, a low intake of sulfur associated with a vegetarian diet can result in high blood levels of homocysteine, which may lead to blood clots in your arteries, blood clots raise your risk of stroke and heart attack. To read the full report click here.

      5. You could suffer from low cholesterol

      I know, at first you’re thinking, wait, low cholesterol is a good thing. Yes, it is, when it’s LDL cholesterol, which you get from eating an unhealthy diet, but low HDL (good cholesterol) can cause serious health issues. HDL, according to the mayo clinic, is in every cell in our body and can help fend off heart disease, not enough of it though, and too much LDL can go the other way, will be building up plaque in the arteries and leading to heart disease.

      Cholesterol, the good kind, is actually vitally important to the making of every steroid hormone in the body! There are six, and without cholesterol the body is unable to convert hormones, and it can cause damage in the endocrine system.

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      A vegetarian without a balanced diet, meaning enough protein, enough veggies, and enough good fats, could disrupt his or her adrenals, which are directly connected to the endocrine system and the body’s ability to make and synthesize the hormones your body needs. The six major hormones in the body help do everything from metabolizing carbohydrates, to the electrolyte balance, to making sure if you’re a woman you can carry a healthy baby through pregnancy.

      6. You could suffer from lower bone density and osteoporosis.

      Osteoporosis, the disease where the bones get thinner, weaker, and fractures become a high risk with day to day movements. It’s often associated with the older generation, but your risk for osteoporosis increases with a lower bone density. Bone density can be directly related to diet and lifestyle, along with many other factors.

      When it comes to eating a vegetarian diet it’s possible to miss getting enough of the right nutrients, causing the bones to begin to break down. If your vegetarian diet isn’t balanced and providing you with the correct nutrients and the means to absorb the correct nutrients, your body could begin to break down.

      Recently, Professor Tuan Nguyen of Sydney’s Garvan Institute of Medical Research led a review of both Australian and Vietnamese research around the bone density of vegetarian versus their meat eating counterparts. Helping Professor Nguyen was Dr. Ho-Pham Thuc Lan from Pham Ngoc Thac University of Medicine in Vietnam. The review was designed to sort though years of research surrounded by discrepancies and inadequate clinical data.

      At the end of the review, with vegetarianism rising to around 5% of the populace in the western continents, and with wide spread osteoporosis reports – 2 million in Australia and closer to 54 million in America – the decrease in bone density of vegetarians is a serious issue which needs to be addressed, if you’ve cut meat and animal by-products out of your life.

      7. You could be at a higher risk for colorectal cancer

      Cancer seems to be running rampant through America, and it’s within everyone’s best interest to do all they can to keep their body healthy and happy to prevent cancer from finding a place to grow. In most studies it’s been found vegetarians are at lower risk for cancer, but a European Oxford study with over 63 thousand men and women in the United Kingdom found the risk for colorectal cancer higher in vegetarians than in meat-eaters.

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      Extra care needs to be taken when establishing a diet to ensure the body is receiving and able to up take all the important nutritional benefits and requirements from food.

      8. You could end up eating more processed food

      Depending on how deep you choose to go as a vegetarian, it could create the need to substitute a lot of food and recipe ingredients in your diet, but what happens when you cut out meat, eggs, and dairy and your recipe calls for meat, eggs, and/or dairy? You have to end up using a “healthy” vegetarian alternative which include stabilizers, thickeners, and various other ingredients you can’t pronounce.

      Lauren from Empowered Substance puts it into a great perspective with her comparison of Earth Balance, a vegetarian approved butter replacement compared to butter. She points out the ingredients in Earth Balance consist of: Palm fruit oil, canola oil, safflower oil, flax oil, olive oil, salt, natural flavor, pea protein, sunflower lecithin, lactic acid, annatto color. Meanwhile, the ingredient list in butter, is much shorter. It’s butter.

      That’s only one example. To appeal to the vegetarian lifestyle food manufacturers have found alternatives which fall under vegetarian, but aren’t necessarily healthy for you. Consider baked goods, which though vegetarian can be filled with more sugars and binders than regular baked goods with diary products. It’s the same with vegetarian items like mac and cheese, without using real cheese you may just be getting oil and thickeners, without even the smallest amount of nutritional value.

      The reality is, most vegetarian substitutes contain the same junky alternatives which even meat eaters should be avoiding to remain happy and healthy.

      On one final note, whichever lifestyle you choose to work with, remember anything in excess – including protein and animal by products – isn’t healthy for the body. It takes a wide spectrum of food and nutrients to keep the beautiful body you travel around in all day running in prime condition.

       

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