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

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

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      • 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

      Eirik Forlie

      Consultant, Coach and Business Owner based in Norway.

      3 Keys to Success in Life (That Will Change You in 2021) Bodyweight Workouts Part 2: Inclusion of the Exercises 10 Best Bodyweight Exercises – Part 1: Mastery of the Exercises

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      Last Updated on July 12, 2021

      100 Incredible Life Hacks That Make Life So Much Easier

      100 Incredible Life Hacks That Make Life So Much Easier
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      Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

      By tweaking little things in your daily life, it can make your life much more convenient!

      Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

      83 tie a small piece of bright colored fabric

        84 write random letter

          85 use a rubberband

            86 dorm smell bad

              87 lean your phone on your sunglassess

                89 how to waterproof your shoes

                  90 take a picture of the name card

                    91 iron inside out

                      92 old newspaper

                        93 tumble try shoes

                          keep a card like this

                            SONY DSC

                              94 soap bar

                                95 make a hole

                                  96 drop the battery

                                    97 use a coozie

                                      98 when taking a picture

                                        use a clean dust pan

                                          try a pants hanger

                                            use your cellphone light

                                              use a spring from an old pen

                                                quick and easy iphone speaker

                                                  user binder clips

                                                    wrap a wet paper towel around your beverage

                                                      put pancake mix in a ketchup bottle

                                                        clean out an old lotion bottle for your beach

                                                          use a muffin tin to serve condiments at a bbq

                                                            doritos are great for kindling

                                                              use nail polish to identify different keys

                                                                use a hanging shoe rack to store cleaning supplies

                                                                  freeze grapes to chill white wine without

                                                                    use paper clips to organize your cables

                                                                      almost finished your jar of nutella

                                                                        sick of having a box full of tangled

                                                                          unroll the rim to increase the capacity

                                                                            cut open toilet paper rolls and use as a cuff

                                                                              remove the stem from strawberries

                                                                                turn an old bottle into a simple little cord holder

                                                                                  for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                    how to fold a fitted bed sheet

                                                                                      tired of snoozing past your alarm

                                                                                        place a rubber band around an open paint can to wipe your brush on

                                                                                          ut a wooden spoon across a boiling pot

                                                                                            use bread clips to save flip-flops

                                                                                              take pictures of friends holding items

                                                                                                how i always know which headphone is the left one

                                                                                                  put a stocking over the end of a vacuum

                                                                                                    How to make sure you drink enough water

                                                                                                      user a can opener to open blister

                                                                                                        good sandwich guide

                                                                                                          turn your muffin pans upside down

                                                                                                            50 pounds of groceries and living on the 5th floor

                                                                                                              the right way to make a blt

                                                                                                                add one teaspoon of baking soda

                                                                                                                  38

                                                                                                                    hair straighteners equals to collar irons

                                                                                                                      stack your clothes vertically to see them all

                                                                                                                        the right way to make cookies in the summer

                                                                                                                          how to clean a blender

                                                                                                                            the right way to eat a popsicle

                                                                                                                              use bread clips to label and organize power cords

                                                                                                                                to get the built up residue off of your shower head

                                                                                                                                  user a hair clip to orgainize long wires

                                                                                                                                    a frozen saturated sponge in a bag

                                                                                                                                      rub stuck zipper teeth with a graphite pencil

                                                                                                                                        use a soda pop tab

                                                                                                                                          50

                                                                                                                                            51 How to multiply large numbers in your head.

                                                                                                                                              52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                                rub a walnut on damaged wooden furniture

                                                                                                                                                  kids fall out of bed

                                                                                                                                                    use toothpaste to clear up hazy car

                                                                                                                                                      58

                                                                                                                                                        59 keep pizza out while driving home

                                                                                                                                                          60 put your straw through the tab to keep it from rising

                                                                                                                                                            hold oreos with a fork so your fingers

                                                                                                                                                              Never lose your remotes again

                                                                                                                                                                hiding your emergency money

                                                                                                                                                                  use a bread tab to hold your spot on a roll

                                                                                                                                                                    if you are at a hotel and run out of chargers

                                                                                                                                                                      keep a square of cardboard in a ziplock bag

                                                                                                                                                                        If you need to pee or smoke at a bar

                                                                                                                                                                          drill holes in the bottom of your garbage

                                                                                                                                                                            use an accented letter as your passcode

                                                                                                                                                                              use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                                do something unusual when locking the door

                                                                                                                                                                                  when heating leftovers space out a circle in the middle

                                                                                                                                                                                    dont burn yourself in those hard to reach candles

                                                                                                                                                                                      put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                        75 use a piece of paper to organize

                                                                                                                                                                                          use half a pool noodle

                                                                                                                                                                                            pencil case to store cables

                                                                                                                                                                                              78 clothespin to hold nail

                                                                                                                                                                                                79 make blts

                                                                                                                                                                                                  80 take a picture of your fridge

                                                                                                                                                                                                    81 fill plastic water bottles

                                                                                                                                                                                                      82 right ways to eat chips

                                                                                                                                                                                                        99 if your plug keeps failing

                                                                                                                                                                                                          100 put the banana on the wire

                                                                                                                                                                                                            88 before you throw away a post it

                                                                                                                                                                                                              Source: Reddit LifeProTips

                                                                                                                                                                                                              There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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