Although it seems like COVID-19 doesn’t bother us anymore, we never know when it may reappear or when another pandemic or similar problem will close the gyms again so a bodyweight workout is always something to consider. As we’ve all seen, this can be a huge problem. After endless months of lockdown with little access to proper equipment (lucky those who had home gyms), it was very easy to see that a lot of people lost their once-fit physique.
Regardless of the reason you may not reach the gym, having a “plan B” is always going to be helpful. Plan B involves bodyweight exercises. That’s because you do not need any equipment to perform them – you can easily do them wherever you are. Because, as its name suggests, you’re only using your own body weight to perform exercises. While some may underestimate their effects, bodyweight exercises are actually excellent for all round fitness. They can be extremely beneficial for developing a physique that is healthy, functional, and attractive!
Not only that, but bodyweight workouts have another advantage. With these exercises, you’re only lifting your own weight. This means that you perform movements that your body has been designed specifically for. This greatly reduces the chances of strain too much or injuries. Not to mention that bodyweight exercises take up very little space, require no equipment, are completely free, and generally feel great. So, if you can’t go to the gym, for whatever reason, I strongly recommend trying a bodyweight workout.
I will share here an awesome way to start, with this bodyweight workout plan below.
Starting Tips
Before I continue, I should mention that all of these exercises are performed in at least 3 sets. With more experience, you could increase the number to 4 or even 5 sets per exercise. The number of reps mostly depends on the exercise type and how many reps you can perform, based on your body fat and vs muscle amount ratio. It varies from 8 to 30 reps, depending on how easy it feels to perform it. The holding positions should be at least one minute, but you could definitely go for longer if you can.
Try to perform each and every exercise here. Remember that these are just examples, there are numerous other bodyweight exercises you can try. Try to make sure you keep a proper form. While it is harder to injure yourself, proper form is very important. If you can’t do a single rep of an exercise, attempt to lose weight and work out that body part that helps perform the specific exercise with other bodyweight exercises that you can perform. You’ll notice you can perform it later.
Monday: Upper Body
Bridge
The starting position of this exercise is to lie on your back while having your feet flat on the floor and your knees bent. Keep your arms by your sides with palms down. Start by raising your hips slowly, eventually coming to a point where your shoulders, hips, and knees are aligned. Make sure to keep your stomach tense. Hold the up position for a few seconds before coming down and repeating.
High Plank
Facing down, stay onto all fours, with your weight spread evenly between your palms and your knees. From this position, fully extend your legs. Make sure you tense your core in order to take the strain. The only points of contact between you and the floor must be your palms and the balls of your feet. You need to keep a straight back and straight legs in that position for at least one minute (or at least as close as you can get).
Push Ups
Perhaps the most popular bodyweight exercise out there. Make sure to do it right tho. Go into a plank, with your legs extended behind you, and your arms propping yourself up, with a perfectly straight back. Many make the mistake of how they keep their elbows. You need to ensure they are tucked up in. Slowly lower yourself with your arms as you keep your back and legs straight. Make sure your core is engaged. Lower yourself until your chest barely touches the floor. Then reverse the movement to bring yourself back into a plank. You can do more reps faster and fewer reps slower, both have benefits, so I recommend doing both versions. With both versions, however, ensure a proper form!
Quadruped Limb Raise
The starting position is sitting on all fours and forming a 90 degree angle with your knees. Make sure to keep your back in a straight line from hips to head. What should you do in this position? Carefully extend one arm out straight ahead. As you do, at the same time, extend the opposite leg backward. They should go together. Hold that position for a few seconds, then go back. Repeat with the other arm/leg.
The Superman
This bodyweight exercise is called this way because your position is similar to Superman’s. You need to lie on your stomach with your arms and legs fully outstretched. From this position, gradually lift your head, legs, and arms off of the floor. If you can, also lift your upper torso. Hold that position for a minute then release. Or could do it in reps. Again, you could try both methods.
Tricep Dip
For this exercise, you are going to need a bench, or whatever other surface that is secure and knee-high. Face away from it, place your hands on the surface, and extend your legs. Extend them until your feet are out in front of you with your weight being supported almost fully by your arms. The movement involves you slowly bending your elbows. You need to lower yourself down until you’re almost seated on the floor and your arms are at a 90 degree angle. Hold that position for a second, then you can push back up into your starting position.
Wednesday: Lower Body
Bodyweight Squat
Bodyweight squat is basically the basic squat, of course, without weights. Get into the starting position of a squat. Stand with your feet shoulder width apart. Make sure that the toes are positing slightly outwards. You will need to squat down gradually as you are focusing on your glutes. This is a basic squat so you need to make sure you keep your back straight, as you hold your arms out in front for balance in case you need it. When your thighs are reaching the position parallel to the ground, you’ve got to push back upward into your starting pose, by again engaging your glutes. Do it in a controllable manner, both when pushing up and getting down.
Bodyweight Lunges
Similar to bodyweight squats, bodyweight lunges are basically weightless lunges. The starting position of the standard lunges is to stand with your feet shoulder-width apart. Keep one leg planted and take a large step forward. Make sure that your rear leg can bend, and do it until your knee almost touches the floor. (Make sure you don’t actually hit the floor as it can cause knee issues). Then, you just return to the starting position by pushing backward on your first leg. Obviously, repeat the movement on the other leg. Again, do it all in a controllable manner.
Calf Raises
You may already know how to do it. Stand up straight. Keep your feet close together and your arms at your sides. You need to go onto the balls of your feet and raise your heels off the ground until you are on your tiptoes. Make sure you do it right as you need to feel the burning in your calf muscles. Hold it up for a second, then bring yourself back down in a controlled manner. Repeat.
Lying L Sit
For this exercise, you need to lie on your back, with your feet brought in close to your bum and your arms down at your sides. The palms should face down. Start the movement by extending your legs skyward in a controlled manner. You need to feel your weight shift to your torso as your core will tense. You could feel the burning in your hamstrings as well. Hold this position for around 10 seconds, before returning to your starting position. Repeat.
Friday: Core
Plank
You may already know this one. As with the “high plank”, just lie on your front, having your legs extended. The movement is actually movementless. You need to hold it. Prop yourself up on your elbows. The only points of contact with the floor should be your feet and palms. Hold this pose with a straight posture, tensing your abs (core). Attempt to hold for at least one minute, three times.
Bodyweight Sit Up
A popular ab exercise. Lie on your back with your knees bent and the soles of your feet planted on the ground. You will need to lightly touch your fingers to your temples, without taking your feet off the ground and attempting to sit up, bring your chin up to meet your knees. In case you find it too difficult, you need to straighten your legs a little bit. After you sit up, you’ve got to lay back again into your starting position. Focus on your core as you perform the entire movement.
Reverse Crunch
Lying on your back with your legs straight out, you need to hold your legs up straight in the air. You can use your hands by your sides in order to press down and aid with balance in case you need it. You need to draw your knees toward your chin. Make sure you inhale as you do so. You should try to raise both your hips and your upper torso. Make sure that the core is almost the only body part that is doing the work here. Hold there for a second, then return to your starting position. Again, do it in a controllable manner.
Frequently Asked Questions (FAQs)
What’s the ideal rest time between sets?
As you’re only working with your body weight, about one minute should be plenty. You may even look to reduce this time as you progress. You can have a “progressive overload” by reducing rest time, increasing reps, and/or increasing sets.
How long should I stick with this routine?
I recommend trying it out for at least four weeks (one month) and assess how you feel. You could always switch it up later, as soon as you start feeling fitter and better. Moreover, you can implement other bodyweight exercises too!
Are rest days important?
Yes, they are important. That’s because they allow your body time to repair and rebuild – the process that makes you bigger and stronger. That’s why your rest days are just as important as your workouts. And similarly to your workouts that should be done correctly, you need to follow “correct” rest days.
What can I do if my body weight isn’t enough?
Change your diet! This is a highly effective way to either decrease or increase your body weight, depending on why exactly you say your body weight is not enough. For example, if you find you’re overweight for a certain exercise, you still should attempt doing it, but with the help of diet alone, you’ll lose weight, allowing you to perform it. If you’re underweight, you can add a weighted vest when performing various bodyweight exercises (but usually, that’s when you get more experience). You can always get creative with household items too. Such as bottles filled with water, backpacks filled with heavy items, and others that can add extra weight. Still perform the exercises you can, as there’s a wide variety! Of course, perform the lighter ones that your body weight allows you to.
Will I get ripped from bodyweight exercises?
Yes, bodyweight exercises and regular bodyweight workouts are going to help you build muscle, lose fat, build confidence, and increase your overall health. But as with any other type of workout, you need to do it regularly and correctly, alongside a good diet and proper rest days. There are a LOT of gains you can make. You can maximize muscle and strength gain by performing each exercise correctly, involving numerous bodyweight exercises (the ones I’ve shared here are just examples), training to failure, and increasing your total time under tension!
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