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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 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 February 11, 2021

The 20 Most Creative Instagram Accounts That Will Inspire You

The 20 Most Creative Instagram Accounts That Will Inspire You

Instagram allows you to see exactly what inspires people and how creativity is drawn from their everyday life. We use Instagram to capture what makes us smile, what brings joy to our life, and what we are passionate about, and the accounts listed below are sure to inspire you in turn.

Here are our 20 top creative Instagram accounts that you should be following today.

1. Humans Of New York

Brandon Stanton walks the streets of New York City taking street photography, and he gets his subjects to open up about life details that even many family members may not know about them. It makes you smile and connect with the images at a new level.

 2.  Paris in Four Months

Carin Olsson moved to Paris and is documenting every part of her experience, from the macaroons to the Eiffel Tower with all of its shimmering lights. If you want to go to Paris but can’t get there today, Carin will take you.

3. Civilized Caveman Cooking

George Bryant offers up more than his love for cooking Paleo cuisine as he shares more about life, joy, and happiness. His coined hashtag is #hugsandbacon.

4. Andrew Knapp

Andrew has taken the world by storm with his adorable version of Where’s Waldo? His version is Find Momo, and stars his border collie.

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5. Idafrosk

Ida Skivenes has developed a knack for food art. From the world of Charlie and the Chocolate Factory to Strawberry Fields Forever, she has recreated it all with food.

6. GrandmaBetty33

Grandma Betty is fighting cancer and is inspiring others to smile and be happy in life. She brings a smile to your face instantly and is like having your grandma right beside you.

7. Maya_on_the_Move

Tania Ahsan captures the world of her cute bulldog, Maya, on her adventures in New York. Maya makes appearances that will make you smile, laugh, and inspire you to go out and create something special.

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8. Leoleoparis

Leo captures the life on the streets of Paris. Most of his work is done in black and white, offering that iconic Parisian look.

9. Jacob Santiago

Jacob Santiago creates stunning, vibrant images around New York City, showcasing the architecture and streets. I’m sure you haven’t seen the streets of NYC like this before.

10. Julie’s Kitchen

Julie Lee showcases how everyday produce can create colorful art designs. At first glance, you think it is just a design; then, a second take illustrates that it is really fruits and vegetables.

11. iloveplaymo

iloveplaymo brings together photography and Playmobil toys in action. The images are up to date with current world events and everyday life.

12. “Red” Hong Yi

Red Hong Yi loves to paint without a paintbrush. Her style uses daily items to create lovely images.

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13. Alexis Diaz

A breathtaking artist from Puerto Rico who loves to paint murals. Alexis’s work is featured all over the world.

14. Murad Osmann

Murad Osmann is a music video producer, but his claim to fame on Instagram has been his photographs with his girlfriend leading him by her hand.

15. Simone Bramate

Simone Bramate is a storyteller who just so happens to take delightful photos as well.

16. Willie Kessel

Willie Kessel brings beach life right to your smartphone. Amazing surf and lifestyle images that take your mind off of all of the work and stress in your life.

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17. Nick Ulivieri

Nick Ulivieri is a talented photographer who loves to capture the windy city of Chicago and skies, especially during storms. His images are gorgeous and make you realize how wonderful life really is.

18. Jo Jerry

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19. GoPro

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