Are you bored of going to the gym, spending long hours, doing the same workouts day after day? Are you happy with your body for the most part, but has it stagnated? If so, then it’s time to challenge yourself with an intense bodyweight workout that is sure to impact your body and in turn produce results.
When you get into an exercise routine and yes, we’ve all been there, your body stops responding. In essence, your body becomes efficient at doing the same exercise, and like everything else, if you don’t push yourself or change it, your body adjusts. Every time we repeat a particular workout, our body adapts to meet the demand, becomes more efficient, and in turn stops seeing the results it saw when it started exercising. It is very important to change things.
Therefore, I provide you with a challenging workout (not for beginners) that is perfect for changing up your routine. I love doing this type of exercise on my cardio days. I can do, for example, mountain runs in the morning and then in the afternoon do a routine like this (usually on the weekends, when I have time). I feel great and it has definitely made me stronger and fitter, as well as making my workouts more interesting and extremely challenging.
Get it out of your head that the only way to look good is by pushing heavy weights for hours in the gym. While I love to lift heavy weights, I also know how important it is to mix up the routine to keep your body guessing. Bodyweight exercises are one of the best ways to burn fat while making you stronger, leaner, and more energetic.
BODY WEIGHT TRAINING
The training I have provided is sure to challenge even the fittest. Do each exercise below, back to back, without rest. When you finish the circuit, rest for about 1 minute (depending on your fitness level) and repeat 2-3 more times. The whole training should last around half an hour.
If you feel that some of the exercises are not challenging enough without weight, feel free to use dumbbells. However, do not go heavy, because this routine demands a lot and allows you to rest little.
1) Bulgarian Split Squats: 20 each leg
2) Pull Up / Knee Raise: 8
3) 1 leg squats: 10 on each leg
4) Elevated push-ups: 10 on each side
5) Inverted rows (grip underneath): 10-15
6) Front lunges (alternate): 10 on each leg
7) Refuse close-grip push-ups: 15 reps
8) Leg curl with 1 leg stability ball: 15 each leg
9) Dumbbell swings: 45 seconds.
10) Burpees / chin-ups: 10
EXERCISES DESCRIPTIONS:
1. Bulgarian split squat: Stand with your feet shoulder-width apart with your back to a bench. Place the instep of one foot on the bench (shoelaces). Step forward with the other foot, taking a larger step than normal.
Contract your glutes and abs and keep your chest upright. Lower your body until your front thigh is parallel to the floor. Push up to the starting position left in the split squat. Do all reps for one leg and then switch.
2. Pull ups / Knee raises: Grab the bar with an overhand grip (palms out). Pull your body up until your chest reaches the level of the bar. As you get up, bring your knees toward your chest. Lower slowly without swinging or using momentum and repeat. (This not only works with your lats and biceps, it works with your abs as well.)
3. 1 leg squats: Stand on a bench with both feet. Hold onto a wall if you need to balance, but don’t use it as an aid. Let one foot hang over the back of the bench and begin the movement by pushing your hips back as if you were sitting in a chair. Lower as far as you can (until the thigh is parallel to the floor) Pull out your glutes, strengthen your abs, and keep your chest up. Use your glutes, hamstrings, and quads to return to the starting position. Complete all reps on one leg and then repeat on the other.
Four. Elevated push-ups: Get into push-up position Place one hand on the ground and the other raised 4-6 off the ground (on a step, medicine ball, etc.). Hands slightly wider than shoulder width. Lower yourself slowly until you are 2 inches off the floor. Push through your chest, shoulders, and triceps to return to the starting position. Do all the reps on one side and then switch so the other arm is elevated.
5. Grip Below Inverted Row): Place a barbell at hip height on a Smith machine or squat rack. Lie down under the bar and grab it with a downward grip (palms facing you) shoulder-width apart. Pull your chest toward the bar with your upper bicps and lats. Keep the body in a straight line from the shoulders to the heels. (easier version: put the soles of your feet on the ground)
6. Front lunges (alternate): Stand with your feet shoulder-width apart. (Hold dumbbells in your hands if necessary.) Step forward with your right leg, taking a slightly larger step than normal. Keep your left toe on the ground for balance with your knee bent. Lower your body until your right thigh is parallel to the ground. Keep your body upright and your lower back flat. Push with your right leg to return to the starting position.
7. Reject close-grip push-ups: Put your feet on a bench or step, with your hands on the ground. Keep your abs tight and your body in a straight line from your toes (knees) to your shoulders. Place your hands on the floor, shoulder width apart, and keep your elbows close to your sides. Lower yourself slowly keeping your elbows glued the entire time. Push through your chest, shoulders, and triceps to return to the starting position.
8. One Leg Stability Ball Hamstring Curl: Lie on your back and place your feet on a stability ball. Strengthen your abs and glutes and bridge your hips by contracting your glutes. Keep only one foot on the ball and lift the other foot into the air. Keep your abs tight and contract your hamstrings, rolling the ball toward your hips with one leg while keeping your hips bridged. Slowly return to the starting position with your hips bridged the entire time.
9. Dumbbell swings: Hold a dumbbell with both hands. Start with your legs slightly bent by holding the dumbbell between your legs. Keeping your arms straight, swing the dumbbell up to shoulder height. Return to the starting position and repeat.
10. Burpees / chin up: Stand with your feet hip-width apart. Bend down into a squat. Kick your legs back together in a plank position, jump your knees to your elbows in a squat. Get up and jump into the air and grab the chin bar above your head. Palms facing forward and chin up. Let it go and repeat. (This is an extremely challenging exercise. If you can’t pull up, just do burpees and work your way up to this exercise yourself.