Bodyweight Training Methods encompass an incredible amount of variety, which is safe and easy to perform! Generally, folks only think about the gym regarding their fitness, strength training, and weight loss journey. However, gym-time isn’t the best way to achieve your goals. In particular, most gym machines force unnatural movements on your body, as do many of the commonly used free-weight exercises with dumbbells and weight bars.
Another problem with free weights is that people frequently overload the lifted weight, leading to poor form, reoccurring injuries, setbacks, and possibly long-term arthritis.
The above problems outlined are not helpful for your fitness journey or your body and mind. Please keep that in mind!
Why do I talk so much about using your Body as Your Gym or adopting a Bodyweight Movement Plan?
There are two main factors:
1) The risk of injury is almost zero (if you’re somewhat sensible)
2) You can work your whole body practically anywhere, at any time, within a short space of time.
To Factor 1:
As long as you are warming up your muscles and joints sufficiently, there’s practically no chance of hurting yourself unless you do something silly. That’s a big plus in my world — I used to injure myself a lot as a professional athlete back in the day and later on in life by pushing myself too hard in the gym.
To Factor 2:
Working out every muscle group using your body as resistance is super liberating, and you’re doing that with only 3 to 4 exercises per session. Additionally, you can complete a bodyweight workout pretty much anywhere; at home, outdoors, or even in the workplace. Last but not least, another great benefit is — time — a bodyweight workout is performed in 10 to 20 minutes. No need for long workout sessions, folks! Time saved = Gold!
All in all, I’ve come up with 10 to 14 different bodyweight moves I like to use. I mix it all up and combine a maximum of 3 or 4 exercises in one routine. Simultaneously, I make sure the chosen movements complement each other, and I’m getting a fun all-over bodyweight workout done. Fun and Fast! That’s my favorite way to go, but with a challenge that requires skill, so it’s not a walk in the park!
Here’s one of my favorite routines:
This routine is an active movement routine, as opposed to my static negative routines. It’s all about change and variety to keep it interesting.
You get into the downhill ski position, also known as the “tuck” or the “schuss,” and set your timer or stopwatch goal to 2 minutes of downhill ski racing on the flat!
Thankfully this training method is far safer than the real deal when you’re throwing yourself down a steep icy ski slope at 120km.
Please take a moment and watch the video, then move on to the next exercise.
Your legs, butt, back, and parts of your core are getting a great workout!
The classic plank is excellent in itself, as long as you’re continuing to push your limit and go longer each time you plank. But I know most folks don’t and tend to give up not much further down the clock than the last time. That’s the reason I recommend this planking variety session:
Make sure you hold each plank to your maximum time — and do push your boundaries a little here!
And now you’ve pushed your core, shoulders, chest, neck, lower, and upper back muscles! Well done!
This one is tricky and needs a bit of skill, patience, and practice. But trust me, everyone can master this brilliant move, whether you’re fit, unfit, younger or older!
How to get up and stay up in a headstand — The two key ments that make the difference.
1) Your head must be flat against the ground, firmly anchored on your arm triangle.
2) You may not “bounce” or “jump” up with your legs, as that results in keeling over every time. You’ve got to creep-crawly up on your tippy-toes until your pelvis is far enough back that you almost start to free float into the headstand position. Then, all you need to do is slowly raise your legs and straighten them, holding your balance and finding the sweet spot.
Once you’ve got the getting up down, stay there as long as you feel comfortable, without causing any neck or shoulder pain. 30 to 60 seconds is recommended to start.
Once you master this little skill, you’re working out your shoulders, core, neck, and you’re building confidence in your abilities! Win-Win!
There you have my Smash Fat & Strengthen the Mind Routine! Now, please repeat 2 to 3 sets — you’re body will feel great and your mind excited and inspired!
The Final Stretch.
Bodyweight workouts are not hard to do alone, or with company, and anywhere you want, when you want, saving time and giving you way more flexibility in your workout schedule. This fact is terrific as you eliminate the stress factor of the “when can I make it to the gym today” question — because you know you can do this whenever and wherever you want!
Adjusting to this workout program allows you to build your muscle strength healthily and naturally, with natural surroundings, free of any pressure! And importantly, your risk of injury and potential setbacks are next to eliminated!
I hope you join me and give this sweet routine a shot!
Thanks for reading.