bodyweight-workout

5 Must-Do Exercises For The Perfect Bodyweight Workout

0 Shares

Before I start with this post, try this electrifying "coffee fat-burning trick” that can boost your health, metabolism and energy at the same time by just drinking your favorite drink.. coffee!

If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and…nothing.

That’s how I was was feeling…

I did “everything right” and never lost an inch. My Energy was gone..

Until I stumbled on this delicious electrifying "coffee fat-burning trick” and electrifying my metabolism and torched off fat from my problem areas in just 13 days by drinking Coffee.

And because of this one simple shift in my eating, I shed pounds and inches from my body without starving myself and without a lick of exercise!

With the same “reduce hunger” trick I dropped a good amount of weight in the FIRST month and I shocked my doctor by completely reversing ALL pre-diabetes symptoms!

If you’re a woman over the age of 25 who wants to reclaim your life inside the body you DESERVES, you should check it out for yourself.

Our bodyweight training plan is ideal for those who have made the commitment to exercise daily this month and wish to continue doing so throughout the entire year. Five motions total—beginner, moderate, and advanced—are included here so you can grow as your strength increases. Better yet, you’ll receive a cheat sheet that explains how to combine them all into a circuit that works with your schedule and degree of fitness, The Perfect Bodyweight Workout.

 

5 Must-Do Exercises For The Perfect Bodyweight Workout

 

bodyweight-workout
bodyweight-workout

Discover Your Five Steps to the Ultimate Bodyweight Exercise
Your entire body will be worked out with these five essential exercises, which were selected by former Daily Burn 365 trainer Dean Sheremet. Additionally, they don’t require any equipment—unless you want to add weights—and you may quickly become proficient with them, according to Sheremet. This means that rather than wasting time figuring out the activity, you can concentrate on pushing yourself toward more sweat and a better workout.

As your strength and fitness increase, start with the beginner version of each technique listed below and work your way up to the advanced version. It’s the kind of progressive exercise that gets better as you get better.

1. Plank (Initial)

How to: Start by laying your forearms flat on the floor in a plank posture with your elbows bent and immediately beneath your shoulders (a). To keep your torso straight and hold for the duration, contract your midsection. Avoid letting your hips jut out toward the ceiling or letting your low back slump toward the ground (b).

Upper-Down Plank (Middle)
How to: Start with your hands just under your shoulders and your arms straight in a high plank push-up position (a). Contract your stomach and bend one elbow to descend onto your forearm, then repeat with the other arm (b), maintaining your back flat and your body in a straight line. Plant your hand beneath your shoulder and straighten one arm to return to the starting position. After that, push up with the opposing arm to return to the high plank posture (c) with both arms straight. For a set amount of time, switch between lowering your forearm first and raising it back up to the starting position.

Reason for listing: You’ll develop core strength and stability with each plank variation, which is essential if you want to move easily and even stand up straight. The variations that are intermediate and advanced will also work your back, triceps, and chest.

2. Beginner’s Reverse Lunge

How to stand: Place your arms at your sides, feet hip-width apart, and stand tall (a). Lean your hips toward the floor by bending both knees while you take a single step backward. The front knee should remain below your front toes while your knees are bent ninety degrees (b). Push through the heel of your front foot to stand again (c). Continue with the other leg. For the duration, keep switching sides.

Improved Split Squat Jumping

How to: Start by bending your knees and placing your front thigh parallel to the floor in a lunge stance (a). With a powerful leap, change your legs midair to make your back leg your front leg (b). Repeat for the duration (c) while landing gently.

Advanced 180 Split Squat Jump

How to: Perform the split squat leap as shown above, but when you jump, turn 180 degrees and swap legs to complete each lunge.

Reason for listing: You’ll work out your largest muscles, the quads, hamstrings, and glutes. Translation: When you get stronger, you burn more calories. You get a cardiac boost from the intermediate and advanced versions as well.

3. Weight in body March (Initial)

How to stand: Place your arms at your sides, feet hip-width apart, and stand tall (a). Drive your opposing arm and leg up in unison to make both 90-degree bends (b). Lower yourself to the beginning position and repeat (c) using the other arm and leg. Keep going for a while. In order to prevent overhanging your back during marching, consider pushing your heel straight up. Your shoulders need to remain over your hips.

Knee high (intermediate)
How to stand: Place your arms at your sides, feet hip-width apart, and stand tall (a). Place your foot back on the floor, drive one knee as high toward your chest as you can while standing still, and then drive the other knee high toward your chest right away (b). As fast as you can, keep switching up your knees while keeping your body straight (c). For a while, keep repeating.

Advanced Quick High Knees
How to: Just move more quickly, like you would when running, and observe the high knees above. Don’t stop trying to raise your knees as high as you can.

The reason it’s on the list is that it will strengthen your hip flexors and raise your heart rate, regardless of how quickly you move.

4. Starting Lateral Lunge

How to stand: Place your arms at your sides, feet hip-width apart, and stand tall (a). Take a huge stride to the side with one foot, bend your knee, and sit back on your leg. Take your hips as low as you can. Consider squatting with your moving leg on that side while maintaining a straight other leg (b). Push off the foot of your bowed leg to stand again (c). For the duration, keep switching sides.

Curtsy Lunge (Grade 3)
Steps to follow: Place your feet hip-width apart (a). Step the opposing foot back diagonally while maintaining your weight on one leg to finish in a lunge, with your back foot to the side and back of your front foot (b). Push through the hip of your stationary leg to return to the beginning position (c). For the duration, keep switching sides.

Advanced Weighted Curtsy Lunge
How to: Refer to the previous curtsy lunge. Now grab a kettlebell or some dumbbells. Adding weight will accelerate the development of your strength.

Why it’s on the list: This exercise targets your inner thighs and develops your quads, hamstrings, and glutes—all of which are necessary for walking, running, jumping, and twisting.

5. Beginning Knee Grab Sit-Up

How to: Extend your arms and legs while lying on your back on the floor (a). At the peak of the exercise, hold your knees with your arms and bend them toward your chest while bracing your core and performing a sit-up (b). Return to the floor slowly, then extend your legs (c). Continue for a while.

Intermediate V-Ups
How to: Extend your arms and legs while lying on your back on the floor (a). Lift your feet toward the sky while maintaining erect legs so that your hips are at a 45-degree angle. Raise your arms and your body simultaneously so that your fingers are pointed toward your toes (b). Return your arms, legs, and torso to the floor (c). Continue for a while.

Fast Tempo V-Up (Sophisticated)
How to: Follow the same V-up as above, but quicken the pace to increase heart rate and burn more calories. Or take a moment to truly feel your core ignite at the peak of the exercise.

Make Your Own Weight Training Program
You may easily combine the five exercises above to create a circuit that lasts 10, 20, or 30 minutes, depending on your own preferences, degree of fitness, and schedule. This is the method.

Pick three moves for a circuit lasting ten minutes. After 30 seconds of the first move, take a 30-second break. After 30 seconds of the second move, relax for another 30 seconds. Lastly, execute the third move for thirty seconds, then take a thirty-second break. For a total of three to four rounds, repeat two to three times. Alternately, perform all five motions twice.

Using the same pattern as the 10-minute workout, complete all five moves in a 20-minute circuit by exercising for 30 seconds and then resting for 30 seconds. Finish all four rounds.

Use the same structure as the 20-minute circuit, but complete six rounds for a 30-minute circuit. You can experiment as well with the work-to-rest ratio, working hard for 45 seconds and taking only 15 seconds off.

bodyweight-workout
bodyweight-workout

 

 

Try this electrifying "coffee fat-burning trick” that can boost your health, metabolism and energy at the same time by just drinking your favorite drink.. coffee!

If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and…nothing.

That’s how I was was feeling…

I did “everything right” and never lost an inch. My Energy was gone..

Until I stumbled on this delicious electrifying "coffee fat-burning trick” and electrifying my metabolism and torched off fat from my problem areas in just 13 days by drinking Coffee.

And because of this one simple shift in my eating, I shed pounds and inches from my body without starving myself and without a lick of exercise!

With the same “reduce hunger” trick I dropped a good amount of weight in the FIRST month and I shocked my doctor by completely reversing ALL pre-diabetes symptoms!

If you’re a woman over the age of 25 who wants to reclaim your life inside the body you DESERVES, you should check it out for yourself.

Articles my readers are loving right now: