Bodyweight Workout Plan To Build Muscle PDF
In this article we will explain the best way to work out your muscles with the use of body weight exercises. You can do it without any equipment at all! So if you are looking for a good workout program for building muscle, then this is one of them.
If you want to lose fat, then you must follow this workout plan too.
The reason why you need to start working out is because you have been feeling tired all the time. You feel like sleeping during the day or even worse, not doing anything at all. Well, here is a great way to wake up your body and make it ready for action again.
What Is Body Weight Exercise?
You may think that you are just going to lift weights or go running but actually there are other ways to exercise your body besides those two methods. There are many different types of bodyweight exercises which include:
Push ups Push ups Pull Ups Squats Step Ups Kneeling Plank Side plank Handstand Situps Hanging Leg Raise Standing Calf Raises Crunches Jumping Jackknife Lunge Lying Leg Lift Walking Lunges Jog Running Stair Climb Climbing Wall Slide
Now, what exactly does each type of bodyweight exercise do?
Push Up : The classic upper body builder. You can do it anywhere you want because all you need is floor space and you are ready to go. It works for not only your chest but also your shoulders and your triceps.
Pull Up : Just like push ups, pull ups works on your upper body and above all, it targets your lats. Your lats are the largest muscles on your back and so doing pull ups can really give them a great stretch.
Squat : It is a great exercise for your whole legs and also your core. It strengthens your knees and lower back too. You don’t need to have equipment or weights, just do it anywhere you want.
Step Up : Another leg exercise which works on your quads, glutes, hamstrings and also calves. You can do it anywhere as well so you have no excuses not to do it!
Kneeling Plank : This is great for your core and your entire body. You need to balance yourself while still engaging your core at the same time.
Side Plank : This works on your obliques and it also helps you in terms of balance. It is very important to do this otherwise, you might fall when you are getting old.
Handstand : Handstand is one of the best exercises for your entire body because it works on everything. It requires you to have a lot of balance so it makes your entire body strong.
Situps : Although situps are not really recommended for people with back problems, it is still a great way to strengthen your core. You can do more than just plain old situps too because you can add variations to it.
Hanging Leg Raise : You can do this anywhere too and it mainly focuses on your abs and your obliques. If you want to give your entire core a great workout, this is one of the best bodyweight exercises that you can do.
Standing Calf Raise : This strengthens your calf muscles and it is one of the best ways to improve your balance as well.
Crunches : A basic but very effective exercise for your abs. Just make sure that you are doing it right and that will give you great results in no time.
Jumping Jack : This is not only a great way to warm up before you start your actual exercise routine but it is also a great cardio exercise.
Lunge : A great exercise for your legs and butt. There are different variations of lunges that you can do as well so it never gets boring.
Lying Leg Lift : This focuses on your hamstrings and your core. If you want your hamstrings to really pop, then this is the exercise for you.
Walking Lunges : Similar to regular lunges however, it also works on your core and your balance. Make sure that your front leg and back leg are of the same length when you lunge otherwise, you might fall.
Jogging : Running in general is a great workout for your entire body and it’s also one of the best ways to keep yourself fit. Make sure that you don’t overdo it when you jog and start out slowly if this is the first time.
Skipping : You can skip with a rope and it’s a great way to improve your coordination and endurance. Regular skipping can also significantly improve your cardio.
Bicycle : This is a great exercise for your entire core and it also strengthens your obliques. It is a great way to relieve stress in your life as well.
Pushup : A classic exercise that has withstood the test of time. It strengthens your chest, arms, shoulders and core. You can make it more difficult by adding variations as well.
Squat : Works on your legs and your entire core as well. Make sure that you are doing it right because there have been cases of people getting hurt because they were doings it wrong.
Sit and Reach : A great exercise to test your flexibility. If you are really inflexible then you might feel some pain but it will go away in time as your body gets used to it.
Tricep Dips : This strengthens your triceps and it’s a great exercise if you want to improve your strength, endurance and health in general.
Inner Thigh : Improves your balance because you will need to hold yourself up with just your inner thighs.
Lying Clam : Another great exercise for your abs. It also stretches them out as well so it’s a win-win.
Lying Knee Twist : A great way to improve your flexibility and stretch out your core. If you want to go deeper into the stretch, you can always put a block under your lower back as well.
Shoulder Bridge : A great exercise for your entire core but it also improves your balance. If you concentrate on keeping still and slowly lift up one shoulder and then the other, then it becomes a great meditation technique too.
Butterfly : A very intimate exercise that can wreak havoc on your thighs if you are not careful.
Back Extension : Again, this is very good for your abs, chest and your entire core. It’s also a very good exercise to strengthen your back and prevent injuries.
Hip Thrust : A new exercise that has just recently come out but it is already making quite a name for itself. Especially since it can give you some killer glutes if you do it right.
Reverse Crunch : A good way to add a little spice to your regular crunches. It especially helps if you put your legs up a wall.
Scissors : A great exercise to work on your coordination and your flexibility.
Things to Consider When Choosing Your Workouts
Calisthenics is one of the best ways to get into shape because it can be done anywhere without any special equipment. However, you still have to make sure that you are doing the right exercises at the right time. There’s no point in doing something like a one-legged stand if you can’t even do a regular one yet.
If you are just getting started with bodyweight exercises, then the best thing that you can do is to keep it simple and focus on your goals. Ask yourself what you want to achieve, be it general fitness, or doing a particular sport. From there you can start picking out the right routines for yourself.
All of the workouts that are listed in this article are proven routines that will help you on your path to fitness. Even so, you don’t necessarily need to do everything all at once. The best approach is to start simple and add more as you go along.
A classic beginner’s routine would include pushups, pullups, squats and crunches. When ready, you can move on to one legged squats, one arm pullups and handstands.
When doing these exercises, always remember to warm up first and cool down after. Cooling down will reduce soreness and prevent injuries. It will also help your muscles to recover and grow stronger.
With all of this in mind, you are ready to start on your new bodyweight fitness journey!
If you found these exercises helpful, be sure to check out ” From Gym Nerd To Health Nerd ” for more ideas on bodyweight exercise and productivity.
Sources & references used in this article:
Heart rate variability: The new science of recovery by C Marker – 2017 – breakingmuscle.com
Effect of dietary fat reduction and increased aerobic exercise on cardiovascular risk factors by LJ Nolte, CA Nowson, AC Dyke – Clinical and experimental …, 1997 – Wiley Online Library
The Effects of Tribulus Terrestris on Body Composition and Exercise Performance in Resistance-Trained Males by J Antonio, J Uelmen, R Rodriguez… – … Nutrition and Exercise …, 2000 – researchgate.net
Effects of an 8-week body-weight neuromuscular training on dynamic balance and vertical jump performances in elite junior skiing athletes: A randomized controlled … by JA Vitale, A La Torre, G Banfi… – The Journal of Strength & …, 2018 – journals.lww.com