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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 July 23, 2019

5 Steps To Move Out Of Stagnancy In Life

5 Steps To Move Out Of Stagnancy In Life

In the journey of growth, there are times when we grow and excel. We are endlessly driven and hyped up, motivated to get our goals.

Then there are times when we stagnate. We feel uninspired and unmotivated. We keep procrastinating on our plans. More often than not, we get out of a rut, only to get back into another one.

How do you know if you are stagnating? Here are some tell-tale signs:

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  • If you have been experiencing chronic procrastination on your goals
  • If you don’t ever feel like doing anything
  • If you keep turning to sleep, eating, games, mindless activities and entertainment for comfort
  • If you know you should be doing something, but yet you keep avoiding it
  • If you have not achieved anything new or significant now relative to 1 month, 2 months or 3 months ago
  • If you have a deep sense of feeling that you are living under your potential

When we face stagnation in life, it’s a sign of deeper issues. Stagnation, just like procrastination, is a symptom of a problem. It’s easy to beat ourselves over it, but this approach is not going to help. Here, I will share 5 steps to help you move out of this stagnation. They won’t magically transform your life in 1 night (such changes are never permanent because the foundations are not built), but they will help you get the momentum going and help you get back on track.

1. Realize You’re Not Alone

Everyone stagnates at some point or another. You are not alone in this and more importantly, it’s normal. In fact, it’s amazing how many of my clients actually face the same predicament, even though all of them come from different walks of life, are of different ages, and have never crossed paths. Realizing you are not alone in this will make it much easier to deal with this period. By trying to “fight it”, you’re only fighting yourself. Accept this situation, acknowledge it, and tell yourself it’s okay. That way, you can then focus on the constructive steps that will really help you.

2. Find What Inspires You

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Stagnation comes because there isn’t anything that excites you enough to take action. If you don’t have a habit of setting goals, and instead just leave yourself to daily mundanes, it’s not surprising you are experiencing stagnation. What do you want to do if there are no limitations? If you can have whatever you want, what will it be? The answers to these questions will provide the fuel that will drive you forward.

On the other hand, even if you are an experienced goal setter, there are times when the goals you set in the past lose their appeal now. It’s normal and it happens to me too. Sometimes we lose touch with our goals, since we are in a different emotional state compared to when we first set them. Sometimes our priorities change and we no longer want to work on those goals anymore. However, we don’t consciously realize this, and what happens is we procrastinate on our goals until it compounds into a serious problem. If that’s the case for you, it’s time to relook into your goals. There’s no point in pursuing goals that no longer inspire you. Trash away your old goals (or just put them aside) and ask yourself what you really want now. Then go for them.

3. Give Yourself a Break

When’s the last time you took a real break for yourself? 3 months? 6 months? 1 year? Never? Perhaps it’s time to take a time-out. Prolonged working can cause someone to become disillusioned as they lose sight of who they are and what they want.

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Go take some extended leave from work. A few days at bare minimum; a few weeks or months will be great. Some of my ex-colleagues have quit their jobs and took months out to do some self-reflection. Of course, some of us might not have that luxury, so we can stick to a few weeks of leave. Go on a trip elsewhere and get away from your work and your life. Use this chance to get a renewed perspective of life. Think about your life purpose, what you want and what you want to create for your life in the future. These are big questions that require deep thinking over them. It’s not about finding the answers at one go, but about taking the first step to finding the answers.

4. Shake up Your Routines

Being in the same environment, doing the same things over and over again and meeting the same people can make us stagnant. This is especially if the people you spend the most time with are stagnant themselves.

Change things around. Start with simple things, like taking a different route to work and eating something different for breakfast. Have your lunch with different colleagues, colleagues you never talked much with. Work in a different cubicle if your work has free and easy seating. Do something different than your usual for weekday evenings and weekends. Cultivate different habits, like exercising every day, listening to a new series of podcasts every morning to work, reading a book, etc (here’s 6 Proven Ways To Make New Habits Stick). The different contexts will give you different stimulus, which will trigger off different thoughts and actions in you.

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When I’m in a state of stagnancy, I’ll get a sense of what’s making me stagnate. Sometimes it’s the environment I’m in, sometimes it’s the people I’ve been hanging out with, sometimes it’s my lifestyle. Most of the times it’s a combination of all these. Changing them up helps to stir myself out of the stagnant mode.

5. Start with a Small Step

Stagnation also comes from being frozen in fear. Maybe you do want this certain goal, but you aren’t taking action. Are you overwhelmed by the amount of work needed? Are you afraid you will make mistakes? Is the perfectionist in you taking over and paralyzing you?

Let go of the belief that it has to be perfect. Such a belief is a bane, not a boon. It’s precisely from being open to mistakes and errors that you move forward. Break down what’s before you into very very small steps, then take those small steps, a little step at a time. I had a client who had been stagnating for a long period because he was afraid of failing. He didn’t want to make another move where he would make a mistake. However, not wanting to make a mistake has led him to do absolutely nothing for 2-3 years. On the other hand, by doing just something, you would already be making progress, whether it’s a mistake or not. Even if you make a supposed “mistake”,  you get feedback to do things differently in the next step. That’s something you would never have known if you never made a move.

More to Help You Stay Motivated

Here are some resources that will help you break out of your current phase:

Featured photo credit: Anubhav Saxena via unsplash.com

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