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Bodyweight Workouts Part 2: Inclusion of the Exercises

Bodyweight Workouts Part 2: Inclusion of the Exercises

In part 1 we covered 10 of the best bodyweight exercises, and the power of bodyweight exercises. In this part we’ll go through 4 workout routines for four different situations, to include the exercises effectively.

If you didn’t catch part 1, you can do so here. We’ll wait for you to come back before we move on. The exercises we covered were:

  1. Pull-Ups
  2. Push-Ups
  3. Squats
  4. Lunges
  5. Bulgarian Split Squats
  6. Burpees
  7. Sprints
  8. Handstand Push-Ups
  9. L-Sits
  10. Muscle-Ups

These exercises are really the foundation for most other exercises, and we can easily progress and regress them to fit our need, like we did in part 1. But how do we use them?

That’s what we’ll cover today: how to implement these ten exercises in several situations. The four settings we will dive into and design workouts for are:

  • Gym/Strength Routine

Progressions for making these bodyweight exercises more challenging in a regular gym setting

  • Conditioning/Fat Loss Routine

Putting together a routine of bodyweight exercises in a challenging manner for conditioning and fat loss purposes.

  • Vacation Body

Having a big tool box for bodyweight exercises is great if you want to break a sweat while you’re on vacation.

  • Advanced Bodyweight Training

Lastly, a more advanced bodyweight workout

Gym/Strength Routine:

How can we take the bodyweight exercises into the local gym, make use of the equipment, and make it an effective workout?

If all you do right now is machine-based training, you will quickly notice an extreme jump in your progress if you move towards practicing bodyweight training and including more free-weights. Take the step from the machines to the free-weight area—machines are comfortable and you can’t do them wrong, but when did “comfortable” ever get us anywhere?

Step over that imaginary line you’ve made up and step foot in the free-weight area. You’ll already feel a sense of mastery and increased self-confidence by pushing your limits a little further.

This strength routine is just as good for beginners as for advanced, the real key lies in the load being used, always add more weights from week to week/day to day. This routine is to get stronger.

Gym/Strength Routine:

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1. Barbell Front Squats         5×5

Rest: 3-4 minutes: Stretch calves or pecs in rest periods

2. Pull-Ups                             4xAs Many As Possible – If you can’t do them, then do eccentrics. (If you can knock out sets on 12-15 reps then do 4×4 with additional weights)

Rest: 2-3 minutes: Stretch hips or quads in rest periods

3. Bulgarian Split Squats       4×8/each side (Hold dumbbells in each hand)

Rest: 2 minutes: Stretch pecs or lats/back in rest-periods

4. Push-Ups                            4xAMAP or Weighted Pushups 4×8-10 (Weight on back)

Rest: 1-2 Minutes: Stretch hamstrings in rest-periods

Conditioning/Fat Loss routine:

By making small adjustments, we can transform our bodyweight exercises into conditioning and fat loss. In the strength routine we focused on strength, but you’ll also build muscle and can experience body fat loss if done properly, and supplement with good nutrition.

1. Squats  4×10

2A. Pull-Ups – Variation    4sets

2B. Walking Lunges 4×12/each leg

3A. Push-Ups – Variation    4×15

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3B. Burpees                4×12

4. Sprint Intervals

Sprint 1 minute. Rest 30seconds. Repeat 5 more times. Total of 6 times

Either done on treadmill, a field/grass turf, or one lap on the track

Vacation Body

Waking up early and getting in a short, yet effective 30 minute workout feels extremely good when you’re on vacation. For this, you need zero equipment—only yourself.

Here’s a simple, effective, and intense bodyweight routine you can do anywhere on vacation; in your hotel room, at the beach, by the pool or wherever you are hiding out.

1A. Pushups  x10-15

Progress/regress: feet inclined on bed or bench/arms inclined on bed or bench

1B. Bulgarian Split Squats x10-12

Rear foot on bed or bench

1C. Jumping Lunges x10/each leg

Lunge variation. Stand in lunge-position and jump up in the air. Switch legs in mid-air.

Do 4 sets of this circuit. Rest for 45 seconds between sets, no rest between exercises.

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2A. Reverse Lunges x10/each leg

2B. Squats x15

2C. Rotation Pushups x6-8/each side

2D. Burpees x10

Stand in a push-up position and rotate so your torso faces the wall and your arm goes up towards the ceiling. This can be progressed by doing pushups first, then rotating.

Performed in a circuit, 4 sets/rounds. 45seconds rest between sets, no rest between exercises.

3. Sprint In-Place or Sprints

Option 1: Sprint In Place/High Knees OR Sprint In Place while standing in a pushup position, if limited space.

4 sets of 20/each leg. 30 seconds rest

Option 2: Sprint Intervals. If you have the opportunity to go outside do intervals.

Mark out 30 meters. Sprint over, walk back. Repeat 6 times. Rest 45 seconds and repeat 3 more times, for a total of 4 sets.

Advanced Bodyweight Training

1. Muscle-Ups     3xAs Many As Possible

2minutes rest

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2. Handstand Push-Ups     3xAs Many As Possible

1-2minutes rest

3. Barbell Squats        4×8

3 minutes rest

4A. Bulgarian Split Squats   3×6/each leg

4B. L-Sits       3x30sec holds

1-2minutes rest

5. Pull-Ups 2x As Many As Possible.

20 seconds rest

 

There we go: 4 different routines to implement bodyweight exercises, which are easy to progress and regress to fit your need.

Are you using bodyweight exercises on a regular basis when working out? If not, will you start doing them?

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 2020) 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 January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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