Today I want to talk to you about bodyweight exercise workout routines and then at the end of this article I will give you 5 sample routines that I myself use daily. Once you have your fitness goals in mind its time to apply some routines to get the results you desire.
Bodyweight exercises play an important role in my workouts for a few reasons.
Reason 1) They offer the ability to workout anytime and any place. If I am in the office or away on a holiday or business trip I can easily find 10-20 minutes spare time to smash out an extremely hard bodyweight workout that gets results just as good maybe even better than if I went to the gym.
Reason 2) Using bodyweight exercises means you can workout in a short amount of time anywhere any place as I stated in reason 1, because of this it makes sticking to any exercise plan so much easier because you do not need to panic if you can’t make it to the gym in time or if you’re really busy that day. Sticking to an exercise plan is the #1 key to succeeding.
Reason 3) I find it super rewarding competing against myself everyday trying to improve how many reps I do, when I started out I could only do 10 push ups, the next day I could do 14 and so on. Its amazing how quick your body can adapt to working out especially when starting out.
Do Bodyweight Exercise Routines Actually Get Results?
In this section I want to share a video of some guys who strictly do bodyweight only workouts and as you will see they are extremely fit, lean and strong.
Do I Need Expensive Equipment To Do These Type Of Workouts?
No you don’t need any equipment to get yourself started but I would highly recommend a couple pieces of equipment after you have gotten started on your journey.
Get Yourself A Strong Pull Up Bar!
You will need a pull up bar in order to effectively do back exercises, in the 5 free workouts you can download below I show you some exercises you can do for your back that don’t require a pull up bar but these will only be good at the very start of your journey as you need to be doing pull ups to train back as effectively as you will be training other body parts.
I personally have both these pull up bars at home, one I have mounted in my garage and the other I keep either inside or I take it with me when I travel as you can hook it up to almost any door frame in the world.
The Mounted Pull Up Bar
Includes pull up bar, parallel grips, mounting hardware and installation instructions
Padded foam grips
Heavy-duty steel construction
Gym quality pull up bar designed for easy home installation
Gun-metal gray powder coated finish
The Mounted Pull Up bar is my favorite for around the home as I have it set up in my garage and don’t need to worry about it being in the doorway and I can have my mobile door frame bar packed ready for when I go travelling somewhere.
If you are worried about the door frame bar not being sturdy enough then this is definitely the bar for you. Once you get good at pull ups you will be able to make great use of all the different grips to get a nice variety of muscles working in every session.
The Mobile Door Frame Pull Up Bar
Installs in doorway for pull-ups and chin-ups, or sits on floor for pushups, dips, and sit-ups
Sturdy steel frame mounts quickly and removes easily without tools or fasteners
Fits conveniently in residential doorways 24 to 34 inches wide, with 3.5-inch trim/molding
Holds up to 300 pounds
I personally love this one and it is definitely a favourite of mine especially when travelling or if you live somewhere that doesn’t allow you to use the mounted version, the only downside to this piece of equipment is that it may get in the way of your doorway if the only place you can put it is in a high traffic area of the house.
Most of the time though you will have a room with a doorway that doesn’t get used as often which would be perfect for this piece of equipment.
Just looking at this pull up bar you may be thinking that it looks unsafe and it may fall at anytime (I thought this at the start too) but it has a super strong hold and this one in particular has a 300 pound weight limit which is plenty.
40-Pounds included; 40-Pounds max weight limit; All weights are removable
Great way to add resistance to your workout
One size fits most
Weight adjustable in 2.5-Pound increments
As promised I have written up 5 awesome bodyweight workout routines that you can perform daily, 3x per week, 4x or 5x per week it is really up to you and how much rest you need (don’t use that as an excuse to be slack though)
This vest has actually been incredible for building my chest when doing push ups, instead of doing 30-50 reps when you get good at push ups you can increase the weight and make your workouts harder and do less reps to help with hypertrophy.
You can also use this vest for increasing your squat strength and building your legs without putting a bar of weight on your shoulders etc.
When you are able to do about 20 pull ups you might want to start adding the vest with a little bit of weight to increase your strength and build more muscle with your pullups.
Overall this is probably one of the most important things do get in your bodyweight workouts journey as it makes progressing so much easier.
Okay now that you are all sorted with how you can progress with bodyweight workouts, it’s now time to get stuck into it and as promised I have written up 5 awesome bodyweight workout routines that you can perform daily, 3x per week, 4x or 5x per week it is really up to you and how much rest you need (don’t use that as an excuse to be slack though)
Just enter your email below and I’ll send it straight to your inbox so you can download the PDF to your computer for future refference and you can even print it out and put it on your wall.