5 Advanced Bodyweight Exercises to Build Whole Body Strength

5 Best Bodyweight Exercises to Build Whole Body Strength

1) Single Leg Squat – This exercise is very useful when it comes to building whole body strength.

You can do single leg squat with your feet together or with both feet apart. If you have difficulty doing single leg squats, then you can use one foot forward and the other behind your back while performing them.

2) One Arm Dumbbell Row – This exercise is very useful when it comes to building whole body strength.

You can perform dumbbell row with one arm or two arms. If you have difficulty doing one arm dumbbell rows, then you can use only one hand while performing them.

3) Push Up – This exercise is very useful when it comes to building whole body strength.

You can perform push up with hands on the ground or without any support. If you have difficulty doing push ups, then you can use only one hand while performing them.

4) Kettle Bell Swing – This exercise is very useful when it comes to building whole body strength.

5 Advanced Bodyweight Exercises to Build Whole Body Strength - Image

You can swing kettle bell from side to side or front to back. If you have difficulty doing kettle bells swings, then you can use only one hand while swinging them.

5) Doorway Pull Up – This exercise is very useful when it comes to building whole body strength.

You can perform pull up with both hands over the bar or with one hand over the bar. If you have difficulty doing pull ups, then you can use only one hand while performing them.

These are the 5 best bodyweight exercises to build whole body strength. They are very simple yet very useful exercises. You should perform these exercises as part of your daily workout routine.

The Bodyweight Workout Routine for Mass and Strength

The exercises mentioned above are great for building whole body strength. You can also use them as part of a bodyweight workout routine for mass and strength. In the following paragraphs we will discuss a bodyweight workout routine for mass and strength. The routine consists of 5 bodyweight exercises.

You will do 3 sets of each exercise. You need to take a break of 30 seconds before starting the next set of a certain exercise. You should rest for 2-3 minutes after every set. This break should be taken between set 1 and set 2 as well as between set 2 and set 3.

The bodyweight routine is best done twice a week on non-consecutive days. On the first day you need to do it before your usual weight training routine. On the second day you need to do it after your usual weight training routine. This will give your body enough time to recover so you can give a great effort every time you do this routine.

Here is the routine.

5 Advanced Bodyweight Exercises to Build Whole Body Strength - from our website

1) Bodyweight Squat – 3 sets of 5 reps

2) One Arm Push Up – 3 sets of 5 reps

3) Bodyweight Row – 3 sets of 5 reps

4) Jumping Jack – 3 sets of 10 reps

5) High Knee Run – 1 lap (200 meters or yards)

You can find a lot more bodyweight exercises in the book Convict Conditioning. I highly recommend that you get this book if you want to learn more about bodyweight exercises.

There you have it. The 5 best bodyweight exercises for building whole body strength and the routine designed to help you achieve your strength and mass goals. Give this routine a try and see for yourself how effective it is. I am sure you will be impressed with the results.

Thanks.

Resources:

Convict Conditioning By Paul “Coach” Wade

5 Advanced Bodyweight Exercises to Build Whole Body Strength - at GYMFITWORKOUT

Tags: bodyweight training, building strength, Convict Conditioning, Health, muscle mass, strength, weight training

Sources & references used in this article:

Effects of whole body vibration on postural steadiness in an older population by SS Rees, AJ Murphy, ML Watsford – Journal of Science and Medicine in …, 2009 – Elsevier

Effects of whole-body vibration exercise on lower-extremity muscle strength and power in an older population: a randomized clinical trial by SS Rees, AJ Murphy, ML Watsford – Physical therapy, 2008 – academic.oup.com

Lessons From Bull Riders: How to Train Strength and Flexibility by T Kuslikis – breakingmuscle.com