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Did you know that body weight could be as efficient and effective as external weights like dumbbells and discs? Therefore, what this means is that if you have been justifying not going to the gym by stating the distance between the gym and your house or the membership charges, then that is not the same case anymore. This is because you can have your own gym at your house without buying any equipment.
Let us look at some pointers related to body weight workout schedules:
1. Not only is it safe, but also it can be tailor-made to fit your requirements. No matter what your fitness level is, body weight workout will help you get the desired results.
2. It saves you a lot of time because you need not switch between equipment. You can go from one exercise to another without stopping. This also enables you to give the maximum possible boost to your metabolism as it prevents your elevated heart rate from falling.
3. Do not go all in. That is, do not start doing a bodyweight workout 6 days a week. Start with 3-4 times a week and build it from there. Give your body some time to adjust to it.
4. Stretching is important, no matter what your workout schedule is like. A good stretching or warm up session wakes your muscles up. This prevents injuries and soreness. Do not forget to cool down, as well.
5. If you are losing weight slowly, do not lose hope. As far as losing weight is concerned, slow success is sustainable success.
Now, let us look at the ultimate bodyweight workout plan that will help you lose weight and tone up.
Exercise #1
Glute Bridges
Instructions:
Step 1: Lie down on the floor, extend your legs in front of you and keep your arms by your side.
Step 2: Bend your knees and keep your feet flat on the ground. Your knees must be bent at a 90-degree angle.
Step 3: Push your hips up towards the ceiling and go up until your body gets perfectly aligned from your shoulders to your knees.
Step 4: Get back to the initial position and repeat.
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Do 2 sets of 20 reps each.
Exercise #2
Jump Squats
Instructions:
Step 1: Stand straight with your legs about hip-width apart. Extend your arms in front of you or keep them close to your chest.
Step 2: Bend your knees to lower your body down and go down until your thighs are parallel to the ground.
Step 3: Push through your feet and straighten your legs. Jump as high as you can and land on your feet. Get down to the squat position again and repeat.
Do 2 sets of 15 reps each.
Exercise #3
Crab Walk
Instructions:
Step 1: Sit on the floor and place your palms behind your hips. Bend your knees to place your feet on the floor.
Step 2: Push through your arms and legs to lift your body off the floor.
Step 3: Use your left hand and right foot to move ahead. Repeat the motion with the other side to move your body forward.
Continue to do this exercise for a minute.
Exercise #4
Pistol Squats
Instructions:
Step 1: Stand with your feet about hip-width apart. Extend your legs in front of you. This is an advanced level exercise so go slow.
Step 2: Lift your left leg off the ground. Bend your right knee and lower your body down to do a squat. Simultaneously, extend your left leg in front of you and use your arms to balance your body. Go as low as you can.
Step 3: Push through your leg to get back up to the initial position. Repeat.
Do as many reps as you can. Use wall support in the beginning and gradually move to the support free version of it.
Exercise #5
Bicycle Crunch
Instructions:
Step 1: Lie down on the floor and extend your legs in front of you. Keep your hands behind your head.
Step 2: Lift both your legs off the ground. Bend your right knee and bring it close to your chest. Simultaneously, lift your shoulder blade off the floor and bring your left elbow to your right knee. Keep your left leg extended in front of you.
Step 3: Get back to the initial position and repeat for the other side. This makes 1 rep.
Do 3 sets of 20 reps each.
Exercise #6
Close Grip Push-up
Instructions:
Step 1: Get down on your hands and knees. Make sure that your arms are extended under your shoulders.
Step 2: Push your legs back to get to the high plank position.
Step 3: Bring your palms under your chest without bending your elbows. The closer they are, the better it is.
Step 4: Bend your elbows and lower your body to the floor to do a push-up. Go as low as you can and push back up to get to the initial position. Repeat.
Do 2 sets of 12-15 reps each.
