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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 2019) 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 March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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