Many athletes forget about training with their own weight. However, these exercises not only help you burn fat and build muscle mass, but also require absolutely no fitness equipment.
Here we will briefly cover the basics of a few effective bodyweight exercises and using these examples, you can put together a body weight training program that suits you and your lifestyle. Choose a circuit or split training that’s right for you and get started at home or in the park.
Exercises for training with your own body weight
When doing your own weight training program, you should be familiar with the correct technique for all basic exercises, you can find more detailed descriptions via the internet or within our other article blogs.
For exercises at home, you should do the following:
- Push-ups of different variations.
- Pull-ups using different grips.
- Deep squats and their more complicated variations with jumping and lying position.
- Forward and side lunges.
- Straight and oblique crunches, plus core exercises on the bar.
- Different types of planks.
- Forward and side bends of the body.
- Stepping and jumping on a pedestal.
- Running on the spot.
For activities on the sports ground and in the park, you can also add the following exercises to the above listed:
- Running on a straight and inclined plane, as well as stair running.
- Exercises on the pull-up bar and bar exercises.
- Jumping rope.
- Nordic walking through flat or rugged terrain.
Choose the exercises you would like to do. At the same time, make sure that they involve different muscle groups so that the whole body can be trained. It will take time to see results but it will all be worth it in the end.
Start with an acceptable level of load, stick to your training program and increase the number of repetitions regularly or make the exercises more difficult as you progress.
A great way to improve technique and increase the load is to make the exercises explosive by increasing the intensity of the movement. The key point is that in this case the whole body must work as a whole and the speed of the performance must be controlled at all times.
Tip: For athletes who require that little extra help in burning their body fat and preserving the muscle mass while doing so, the most widely used and popular substance for this is Clenbuterol. With the use of Clenbuterol which is taken in the duration of 3 week cycles, this can promote and increase the endurance levels, as well as opening up the lungs which will help you to perform more effectively within your workouts.
A circuit workout combines 5 to 10 exercises that train the entire body together.
Based on your level of fitness, estimate in advance how many repetitions you can do for each exercise or set a certain amount of time in which you can perform it.
Exercises should be done in a row for a given number of repetitions or time without stopping, as this counts as one round. Then take a short pause and repeat the whole cycle 3-6 times. Stick to circuit training 3-5 times a week, allowing your muscles to rest between workout days.
To provide variety, substitute exercises for a specific body part or cycle them within the same group between your workout days.
The second option of training with your own weight uses the bodybuilding idea of a split program, where each training day allows you to focus on certain parts of the body rather than training the entire body. In this case, it’s convenient to divide the days for training the pecs, back and legs.
For difficult movements such as pull-ups, push-ups, and squats, aim for 6-8 reps. For exercises that involve smaller muscles, do 15-20 reps. If you want to train your muscles to failure, increase the number of repetitions to 25.
Do three to four sets per workout. Do different variations of the same exercise at different angles on different days, as this way you will work different muscles and add variety to your workout.
To also help and increase the muscles strength and endurance, many athletes use Anavar (for females) and Turinabol or Superdrol (for males), as these substances can help you to recover faster and progress quicker within your workouts due to promoting increased strength and power indicators. You can find these substances along with the cardio-friendly Clenbuterol within our online catalog, please visit our online store for more details regarding these substances.
Peculiarities of training with your own body weight
There are important things to consider when training with your own weight. First of all, to minimize the risk of injury, you should follow proper exercise technique. Focus on form and the quality of the movement.
Do big and difficult exercises at the beginning of your workout and then move on to auxiliary exercises after.
Pull-ups, push-ups, and squats require more effort and burn more calories than planks or crunches. Perform these difficult movements while you still feel fresh.
Intensity is also important, as each workout will require 20 to 30 minutes, so try to keep the pace, reducing pauses for rest between exercises. As you progress, rest no more than 20 seconds between each set of exercises and 90 seconds between each full round.
In theory, a beginner can stick to any of these programs for several months. If this routine becomes boring, you can always supplement the exercises with interval training, yoga, running or swimming.
As you can see there are many ways in which to use your own body weight while training. Here we have pointed out a few of the favored exercises, now it is down to you to create a training plan and start putting the theory into practice!