Sometimes the simpler things in life can be the most effective:
A good and hard Body Weight Workout that makes you stronger will give you strength and a nice physique.
But let me ask, are you one of those guys who doesn’t want to go to the gym?
You don’t have money for a membership or weights right now?
You still want to see some results?
In this article I will show you my personal workout to get you started. You will become stronger in no time … promise!
But at first, let’s get into understanding why a body weight workout is among the best workouts around.
Compound Exercises and their advantages
Body weight training consists of compound exercises and therefore helps to shape your whole body better than isolated exercises.
This is because more muscles are involved. You train those muscles in a natural way. So you can get your body into a natural shape with a nice body composition.
30 days later your results should make you more happy and stronger.
All of the following exercises include abs.
So let’s get started!
Body Weight Workout Exercise No.1 – Pull-Ups
Performing Pull-Ups is one of the best – if not THE best – body weight workout exersize ever! This is because it trains the whole back. A huge back is more impressive than big arms or a big chest. But even the biceps and forearms are involved.
Do as many pull-ups as you can. If you are a beginner, try at least one set of one repetition.
Don’t worry. If you cannot perform a full pull-up yet. Check out this link and learn how you can prepare yourself for becoming stronger to do Pull-Ups:
If you can perform Pull Ups like a semi pro already, try this routine:
5 x Sets of 15 Reps
There are different possibilities to alter this routine:
- 1 Set of maximum reps
- 1st Set of maximum reps. Then perform as many sets with as many reps as you can. It doesn’t matter if you can do only 2 or 3 sets in the beginning. As long as you keep doing them daily, you will get stronger over time.
- 5 Set of 15 to 25 Reps. This is hard and I cannot do this routine yet. So let’s do this every day and get stronger!
Body Weight Workout Exercise No. 2 – Diamond Push-Ups
Diamond Push-Ups are superior to normal Push-Ups but also harder to do. As you may have noticed, we are here to become stronger. So we always prefer what’s harder to do.
This exercise focuses on your chest, shoulders and triceps. Here’s how to do it:
I personally like to train with weights on my back. But for beginners try the following routine:
5 Sets of 15 – If you can do this, your physique should be in good shape!
Body Weight Workout Exercise No. 3 – Body Weight Squats
Body Weight Squats are very good to put muscle on your tighs. If you have big legs already or don’t need extra muscle, you can use squats as mini cardio at the end of your workout session. By this time your glycogen stores should be depleted and therefor fat will be burned.
Try 5 x 25
This should get your heart rate up. Break a sweat to get all the toxins out of your body and feel good!
End of workout
After your workout stretch your arms, shoulders, back, breast, and legs to loosen your muscles a little bit. Finally, take a contrast shower, because it will speed up recovery by increasing blood flow in your body.
Summarization & Resources
Do this for 30 days and you will become stronger and stronger!