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Physical Address
304 North Cardinal St.
Dorchester Center, MA 02124
The first step to anything is always hard and
difficult and only when you've managed to overcome this hurdle the rest of the path becomes easy. If you are planning to start working out then you are probably bombarded with information which might confuse you rather than give you a solid path and this article aims to give you that path. Following are the best bodyweight workouts for beginners, with a proper workout technique you will also know how to manage your routine and schedule your workout so you can stick to your plan.
The standard beginner workout is the Push Up, this exercise/" title="exercise" data-wpil-keyword-link="linked">exercise is bread and butter for someone with no time to access gym. This exercise provides stimulation for the chest, shoulders and triceps.
This exercise is great to build your shoulders. With a proper arc and great depth you can isolate your shoulder muscles effectively and make gains slowly and gradually.
Dips are an advanced exercise and to train for dips you must first try the bench dips. Most beginners can do this exercise because this reduces the stress and lowers the intensity but still provides enough stimulation to your triceps and shoulders.
The body weight squats are a great way to train your legs and improve your balance. Doing regular squats will open up multiple joints in your legs and will grant you a greater range of motion.
The pistol squat is essential for someone who doesn't have any time for gym. This exercise will develop your balancing skills to that of a novice athlete. Pistol squats will develop your barbell squats also. Being in an assisted position you can greatly reduce the balance requirement and focus on working your legs.
When it comes to body weight exercises there are very few options to train the glutes and hamstrings. Glute bridge is one of the few exercises which even professional athletes recommend over the regular hamstring exercises. This is one of the few exercises that works hamstrings in a functional way.
The calf muscles are stubborn ro grow and they are difficult to grow if you are doing body weight exercises. The standing calf raises keeps you engaging your calves and helps them keep stimulated. They might not help you grow your calves but regular stress can keep them active and mobile.
The Australian pull ups are essential if you are training body weight. The Lats engagement and isolation is difficult using your body weight and Australian pull ups are excellent in targeting your lats and traps.
The most functional and essential upper body compound movement is the pull up. This exercise is necessary for beginners and experienced lifters as well. The stress on the nervous system through pull ups is far greater than any machine could ever provide.
This exercise is similar to the pull up but with the change in the grip style this movement becomes lower lat dominant, the bicep engagement in this workout is also superior to that of any curl.
The superman is an excellent lower back exercise. This movement is basically a hold movement and is one of the primary training tools in calisthenics and gymnastics.
If you want to train your abs then any surface level study will give you sit ups as an answer. The sit up may not be a guaranteed way to get visible abs but it will help you engage your core muscles. This exercise is the stepping stone to getting a functional core, every fitness/" title="fitness" data-wpil-keyword-link="linked">fitness enthusiast has done sit ups at one point of time.
Planck are the ultimate core and stability exercise. Every calisthenics and gymnastics athlete needs to master every variation of this exercise. This exercise also trains shoulders to some extent and will help you connect better with your body.
The side planks are also an excellent core exercise and helps you build balance in lateral plane. The side planks target the obliques and hips effectively and give you a better carryover to other exercises.
The V- ups are the advanced variation to the sit ups, this exercise demands a better controonover body and substantial core strength. This exercise is tough but beginners can absolutely attempt it without any hesitation.
The burpee is an excellent exercise to burn calories and increase your heart rate. The average hurpee increases stamina and endurance ten folds and everything beginnee is suggested that they should do burpees for long term gains.
The mountain climbers help you develop muscle and train cardinat the same time. The balancing requirement along with strength and core engagement this exercise is jack of all trades.
It's not enough to known the above mentioned exercises, it is also essential to know when to do each exercise and how to plan this workout. You can use the following structure to start your workout journey.
For the push day you can do following exercises
Exercise | Number of reps and sets |
Push up | 10- 20 reps for 3 sets |
Pike Push up | 8- 15 reps for 3 sets |
Sit ups | 15-25 reps for 3 sets |
V-ups | 7-15 reps for 3 sets |
Burpees | 20-50 reps for 1 set |
For Pull day you can do following exercises
Exercise | Number of sets and reps |
Pull Ups | 5-10 reps for 3 sets |
Chin ups | 5-10 reps for 3 sets |
Australian pull ups | 10-20 reps for 3 sets |
Superman | Hold for at least a minute for 2 sets |
Planks | Hold for at least a minute for 2 sets |
Side planks | Hold for at least a minute for 2 sets |
For the Leg Day you can do the following exercises
Exercise | Number of sets and reps |
Body weight Squats | 20-25 reps forn3 sets |
Pistol Squats | 5-10 reps for 3 sets |
Gluete bridges | 20-25 reps for 3 sets |
Calf raises | 15-20 reps for 3 sets |
Mountain climbers | One minute session for 2 sets |
You can follow this workout routine for three days a week and rest for four days. The average workout time for each routine varies from 30 minutes to 50 minutes depending on the individual. Slowly and steadily you must increase the gaps and follow this workout routine for six days a week. Once you get comfortable with working out for six days you should start increasing the reps and sets per exercise.This progression model will help you build overall strength in your entire body without needing any gym membership or any special equipment.
An average beginner doesn't need much but if you wish to add some equipment to make your workouts interesting you can buy following equipments
A skipping rope for cardio and better hand eye coordination.
A Raistance band for recovery and stress addition.
A pair of Light weight dumbbells for training basic gym workouts.
Just remember every long journey starts with a single step, just take your step and the rest will follow. You don't need much time or equipment you just need to following the routine with discipline and before even you'd know it you will be on your way to a fit life which others only dreams about.