The Ultimate 90-Day Bodyweight Training Plan:
In order to achieve your goals, you need to start with a solid foundation. That’s why it is very important that you follow a good bodyweight workout plan. You will have to do some exercises every day if you want to reach your goal of becoming fit and strong.
However, there are certain things which make it difficult for most people because they don’t have enough time or simply don’t like doing them.
If you’re not sure what exercises to do, then here are some suggestions:
1. Jumping Jacks – These are the simplest exercises which you can perform at home.
They require no equipment and can be done anywhere. If you want to improve your jumping ability, then these exercises will definitely help you out! (You may also try other types of jumping movements such as running jumps)
2. Push Ups – Push ups are one of the best exercises for building up your core strength.
They strengthen all muscles in your body including those which aren’t used during normal activities.
3. Pull Up – Pull ups are another great exercise for strengthening your upper back and shoulders.
They work on developing endurance and balance as well as improving coordination and balance.
4. Bridge – The bridge exercise is perfect for strengthening your core and glutes.
I would advise you to perform around 4 sets of 15 repetitions each for each exercise. However, it’s important that you find the right number of repetitions which works best for your fitness level.
In addition to these exercises, you can also try doing some other fun bodyweight exercises at home. For example, you can start doing some yoga poses or calisthenics. These exercises work best to keep your body flexible and strong at the same time.
Another important thing to remember is that you should always maintain a proper diet. A good diet makes sure that you have enough energy to perform these exercises on a regular basis. It’s also good to keep a proper diet diary so that you can keep track of the foods you eat on a regular basis.
The key to successful training is consistency. It doesn’t matter whether you do these exercises at home or in a fitness center or even in the street, but what matters is that you do it every day without taking a break.
If you want to achieve your goals as quickly as possible, then it is best to train for around 45 minutes to an hour every day. However, if you’re just starting out, then it is best to start with something less demanding.
If you have been exercising for some time and want to try something new, then you can always give these exercises a try. It is also important to make sure that you don’t overdo things because this may lead to an injury which can take you away from your favorite activity.
It’s a good idea that you start these exercises when you have more time in your hands. This way, you will have enough time to do them without rushing through them. Rushing through exercises not only reduces their effectiveness, but it may also result in an injury which can take you away from your favorite activity.
Having the right attitude is important when it comes to exercising. This means that you must enjoy doing these activities. If you don’t enjoy it, then you won’t have a good time and eventually you’ll probably end up quitting.
Remember, the best exercises are the ones that you enjoy and look forward to!
Here is a list of exercises that you can perform:
This is one of the best exercises to strengthen your pectorial muscles. In addition to building up these muscles, push-ups also strengthen your core and your arms.
The best way to do a proper push-up is to go down on your knees and put your palms directly under your shoulder. Your body should form an angle which looks like a diamond from above. Now slowly go down on your elbows and straighten your torso while trying to keep your back straight.
Gently go back to the original position to complete one rep.
For an easier variation, you can also try knee push-ups. For a harder variation, you can try doing the push-ups on your fingertips.
Sit-ups are another popular exercise which help strengthen your abs. Lie down on the floor and bend your knees so that your feet are planted on the floor. Put your arms behind your head and interlock your fingers.
Now gently pull your knees towards your chest while keeping your back pressed against the floor. Go back to the original position to complete one rep.
Jumping jacks are another popular exercise to strengthen your arms, legs, and your core. Stand with your arms at your sides and your feet together. Now jump into the air while spreading your legs into a split position.
At the same time, lift your arms from your sides so that they are spread out to the side. Land with the opposite position of how you started, with your legs together and arms at your sides. Continue this pattern to complete one rep.
The wall push-offs exercise helps strengthen your arms and shoulders. Stand a couple of feet away from a wall and gently put your palms on the wall. Now bend your knees slightly and push your body up against the wall while sliding up it.
Try to keep your body as close to the wall as possible. To get down, bend your knees and slide down the wall.
5.Hanging Knee Raises
This exercise strengthens your core and is a more advanced version of sit-ups. Lie down on the floor and put your palms underneath your shoulders. Now lift your legs up so that they are parallel to the floor.
Raise one knee towards your chest while keeping the other one extended towards the ceiling. Now switch legs. Continue this pattern to complete one rep.
This is an exercise to build up your leg muscles and make them stronger. Find a step, preferably a short one. Stand in front of the step with one foot on it and the other foot in the air behind you.
Slowly bend your back knee and lower your body until you can place your other foot on the step. Press down with the foot that was on the step and lift your body back up. Repeat with the opposite leg. Continue this pattern to complete one rep.
This exercise works on your leg muscles and also helps strengthen your core. Stand with your legs shoulder width apart and your arms at your sides. Take a big step forward with one leg and bend both of your knees until your back knee nearly touches the floor.
Press through with the front foot and bring it back to meet the other foot. Do this while keeping the other foot in the air. After finishing with the first leg, do the same with the other. Continue this pattern to complete one rep.
This is another popular exercise which targets your chest, arms, and core muscles. Find a good solid surface to do the exercise such as a mat or carpeted flooring. Get down on your hands and knees with your palms flat on the surface and your legs stretched out behind you.
Now lower your body until it is at a 45 degree angle. Keep your back straight, don’t let it sag or over-arch. Press back up to the starting position to complete one rep.
This exercise works on your core muscles and helps strengthen your midsection. Lie down on the floor and place your feet in front of you with your knees bent. Place your hands either beside your head or underneath your hips.
Now lift your head, shoulders, and hips off the floor by contracting your abs. Bring your right elbow to your left knee while at the same time rotating your torso. Return to the starting position and repeat with the opposite side. Continue this pattern to complete one rep.
10.Seated Russian Twist
The seated russian twist exercise is a great way to strengthen your core while also working on your balance. Sit down on the floor with your knees bent and your feet placed flat on the floor. Lean back until your shoulders are supported by your knees and your back is in a comfortable, yet upright, position.
Place your hands behind yourself and raise your feet off the floor. Twist from side to side and try to keep your feet off the floor for the entire exercise.
This is a simple exercise that works on building up the muscles in your legs. It also helps improve your overall balance and coordination. Stand with your legs shoulder width apart.
Bend your knees and lower your body until you are in an upright crawl position. Now jump forward as far as you can by pushing off with your legs. Land on the floor with both feet and then immediately jump backward as far as you can. Continue this pattern to complete one rep.
12.Hanging Knee Raises
This exercise works on your abs, specifically your lower abs. Find something sturdy such as a bar or table to hang from. Make sure you’re able to support your entire body weight.
Now lift yourself so that your legs are up in the air and your body is parallel to the floor. Continue lifting one leg at a time until it is straight out and then return it back down to the starting position. After posting a certain amount of time, mix things up by lifting both legs together, then continue alternating.
13. Find something sturdy to hold on to that will be above your head when you are standing. Have your arms straight up over your head and grab on to the object.
Now lift yourself up until your arms are straight. Pull your knees up to your chest and then straighten your legs out until they are over your head. Continue this pattern to complete one rep.
This exercise focuses on building up the muscles in your arms, specifically your triceps. Find something sturdy to hold on to for balance. You can either place both your feet on the object or just one.
You will need to lower yourself down until your arms are at a 90 degree angle. Keep your back straight and do not let it bend at the waist. Press back up to the starting position using only your arms to lift yourself up.
14.Now that you are finished with the workout portion of this routine, it is time to cool down and stretch . Take your time and relax all of your muscles.
Combine these exercises with a healthy diet and you will be well on your way to achieving the body of your dreams.
Good luck and have fun!
Sources & references used in this article:
Eating to Recover: How and What to Eat Post Workout by B Sly – 2014 – breakingmuscle.com
The Real Function Of The Big Toe by A Bullimore – breakingmuscle.com
The Ketogenic Diet Scrutinized by A Eriksson – breakingmuscle.com
The Best Amino Acid You’ve Never Heard Of by O Chapman – breakingmuscle.com
Walking: The Most Underrated Movement of the 21st Century by N Crawford – breakingmuscle.com