Not only does this bodyweight routine enable you to gain muscle and lose fat, but also helps strengthen your core, improve your range of motion, and make your entire body stronger. 30 day bodyweight workout pdf how to get order discounts and FREE fitness gear! We teach you how to do thousands of exercises!
Learn how to cook delicious healthy meals and snacks! Learn how real people made their transformations! Order before 6PM EST and your order ships the same day. Bodyweight training is the fastest growing trend in fitness to date for good reason. What Can It Do For You? Turn you into one functional, athletic machine! The key is to know how to be progressive and up the ante regarding difficulty.
Just look at male gymnasts. They have massive shoulders and arms anyone would envy from simply doing bodyweight training. Learning the proper way to perform exercises with precise form and how to progress and regress when needed will give you all the tools you need to challenge yourself. Shifting your bodyweight, single-limb movements and speed of reps are just a few ways to add to the intensity. This type of training combines these two factors into one fast-paced, fat scorching, muscle-building workout. Keeping an eye on pace and simply sustaining your own bodyweight will have your muscles and lungs working overtime. There’s more than one way to perform a push-up, pull-up or squat.
With seemingly countless ways to change up movements it won’t be hard at all to keep it interesting and challenging all the while keeping you on the right road to progress. Change it up, have some fun! Though conventional bodyweight training has you using, well, your own bodyweight, you can easily add in a few tools without too much hassle or money. Kettlebells, bands, weight plates, benches, steps and blocks can be extremely useful pieces of equipment that are not only effective additions but also cheap to boot. So let’s take your newfound love and understanding of bodyweight training and put it into practice.
Below is a complete 9-week bodyweight workout solution anyone can do. Starting with the simple basics, it’s progressive, challenging and contains enough variation to keep you coming back for more. This phase introduces you to the basic bodyweight exercises and progresses your volume slightly each week. Perform the following routine three times per week on nonconsecutive days such as Monday, Wednesday and Friday. This phase increases the intensity and difficulty. Since you will be performing more challenging moves you will again build up your volume over time. This phase increases the intensity and difficulty yet again so building up your tolerance to volume will be the goal.