Exercise Workouts Using Bodyweight

Hey Everybody

What exactly are bodyweight exercises?

The simplest answer is: 

Exercises using your own body weight to provide muscle resistance. It is the most inexpensive exercise you can do and can be done just about anywhere. 

Examples are Dips and Squats. 

The Advantages of Using Bodyweight to Exercise:

•  Inexpensive and require no equipment
•  Increases heart rate and builds muscle
• Introduction to advanced strength training
• The heavier the body, the more the resistance
• The harder the exercise the more benefit is provided
• Can be done quickly
• Can be combined with regular aerobics  providing a total body workout that improves strength and cardiovascular fitness all at the same time.

Along with a new workout routine, you can get a jump start on losing weight and burn off fat by using an appetite suppressant.  I’ve included a link for your convenience.   http://www.behealthyandslim.com

The ten favorite bodyweight exercises are:

Pushups, Step Ups, Abdominal Crunches, Lunges, Dips, Chin Ups, Squats, Plank, Walking Lunge, and Wall Sit.

Whenever all of these are done together in one routine, you receive a complete total body workout using almost all of your body parts. Plus, you need to remember how

inexpensive it is and can be done anywhere just about anytime.

Stretches and Warm Up:

It is very important to stretch and warm up before you begin any exercise routine especially bodyweight workouts because of the high volume of resistance involved.  Generally 5 to 10 minutes of some simple walking or cycling for example followed by stretches including the muscles you plan to exercise will help to warm them up so you don’t suffer an injury.

If you are going to use all of the bodyweight exercises in one routine, you should perform a few repetitions of each in the beginning as a warm up before going into the full versions.

The best part is, you can be flexible and have a variety so it does not become just another boring task you will eventually quit.

Benefits of Timed Workouts:

Test to see how many repetitions of each exercise you can do in 1 minute intervals.  Start out slow and increase as your body allows over a period of time.  With time, you will get stronger and fitter.  As you build up fitness and strength, the number of repetitions will increase and you’ll be able to hold positions a lot longer.  Therefore, the original 1 minutes will increase to 2 minutes and more.  This is the maximum effort you are seeking.

Sets, Reps and Circuit Training

A Set is when you perform an exercise for a certain number on times and then in groups.  Like: 3 sets of pushups with 10 repetitions would be:  10 pushups done consecutively, rest for several seconds then repeat 2 more times.

This allows you to chose fewer exercises in your workout and you can work different parts of your body on different days.  Every day is different and does not become mundane and boring.

Circuit training combines strength and aerobic exercises into a sequence performed 2 to 3 times.  This has become very popular.  Below is an example:

All of the listed exercises are to be done in a one minute time span.

• bodyweight lunges
• shadow boxing
• step ups
• stationary cycling
• bodyweight lunges
• star jumps
• wall sits
• push ups
• jogging in place
• skipping
• bodyweight squats

Rest for 10 minutes and repeat this routine 1 to 2 more times.

This is just a few examples of what you can do; so if you use your imagination the possibilities are endless.

The goal is to strengthen and tone your muscles while burning fat and losing excess body weight anywhere and anytime.

Always remember you may need a little extra help in the beginning of any new exercise program to help you lose weight and burn fat by using an appetite suppressant along with your exercise routine.

Good Luck to Your New Beginning!