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Bodyweight Workouts Part 2: Inclusion of the Exercises

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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 November 22, 2021

Thanksgiving: It’s About The Simple Things

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Thanksgiving: It’s About The Simple Things

Thanksgiving, a day of pure gluttony, football, and possible uncomfortable situations with family members that you may or may not like. Oh, yeah, and the whole “know and reflect on what it is to be thankful and grateful.”

During the holiday season many people forget what this time of year is bout and are too worried about getting the “early-bird” deals on Black Friday and making sure that they have the perfect gifts for their loved ones. I am sort of a “Grinch” when it comes to the holiday season, mostly because of that mentality by many of the poeple around me.

But instead of being grinch-like this holiday season, I decided to simplify things and get back to what this time of year is actually is about; being thankful for what I have and what I can give.

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Simplify

I’m not a “minimalist” in any real sense, but in the last few months the talks of Patrick Rhone and others have got me to rethink my stance. Can you really have too much stuff?

Absolutely.

And with all that stuff comes the burden and the weight of it on your back.

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If you feel that the things around you are out of control, maybe it’s time to simplify and be thankful and grateful for what you have and use. Here are a few things that you can do to simplify:

  • You know those gadgets in the drawer that you said you were going to sell? Well, time to get the listing on eBay and sell them. Or, send them to a place like Gazelle. Even if they are old and won’t get money, you can at least recycle them.
  • Get rid of things you don’t need. Like old books, clothes, tools, etc. Have something that’s been laying around forever with no use? Donate it to a charity or church. If you aren’t using it, someone else could be.
  • Find your productivity tools and stick with them. Use tools and gadgets that serve multiple purposes so you can simplify your tool set.

Be Mindful

You don’t have to be a master Buddhist or meditator to be mindful (although, it can definitely help). Being mindful comes down to being cognizant of the present and not keeping yourself in the past or future. It’s about living in the moment and being aware of yourself and everything around you. It’s just being.

Without getting too “California” on you, it is super important to be mindful during the holiday rush. Rather than worrying about the things that you forgot at your house on the way to relatives or thinking about the next stop in your endless holiday travels, just breath and think about what you are currently doing.

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Spend the time with your family and friends and don’t crush the moment. Try not to concentrate so hard on getting the perfect photo of the “awesome moment” of the day and actually miss the awesome moment.

Being mindful over the holidays will help you be with your families, friends, and yourself allowing you to enjoy your time.

Reflect

As the year is coming to a close (yes, it really is that close!) it’s a great time to start reflecting on what you have accomplished and what you haven’t. Within the next few weeks we will have a more throrough reflection article here at Lifehack.org, but reflecting every now and then over your holiday break is a great way to see where you have been doing well in your life and where you need to improve.

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Reflection shouldn’t be used to “get down” on yourself. Reflection should be used to take an honset inventory of what you have accomplished, how you handeled situations, and what you can do better. If you journal everyday (a daily form of reflection) it may be a good time to start going over some of the things that you have written and start to put together a year’s end journal entry. I mean, how else will you write your autobiography?

But, seriously, reflecting on yourself makes you aware of your successes and faults and helps you plan and make goals for the coming year. It makes you a better person.

So, while you are stuffing your face with bird, stuffing, and mashed taters’, remember that the holidays are much more than the superficial things. Use this holiday to become a better person.

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Featured photo credit: Libby Penner via unsplash.com

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