No fees, no gym, no membership, no weights, no machines are needed to get fit, all you need is YOU. There is a new way to get fit that only requires you and it’s called calisthenics, or bodyweight training. I’m sure you have been to the circus and seen the performers doing some crazy bodyweight holds and thought “I wish I could do that” and “I wish I was that fit”. Well this type of training is flooding social media and becoming super popular. If you havn’t heard of it then check out #bodyholds, #fullplanche, #freestands, #calisthenics. You will be amazed by some of the things these guys can do.
Bodyweight training incorporates all the fundamentals of exercise, like Yoga, Pilates, Body Balance, Gymnastics, crossfit and weight training. So it really helps to develop an all round fit body. The best part about it is that it’s free, no gym membership needed.
Benefits of bodyweight training:
- You gain strength, flexibility, balance and endurance
- Forms an overall well-rounded physique
- No gym or equipment needed
- Appropriate for all fitness levels
- Progressive
- Can be performed anywhere
- More fun when done in a group
- Super cool party tricks
The best part about bodyweight training is that it produces a well-rounded physique. For example if you are a dance addict or dancer you usually have amazing flexibility and balance but you lack strength and power. On the other hand if you are a gym goer you have strength and powder but you lack flexibility and balance. So bodyweight training trains you to have both. A well-rounded physique opens up your training options. They go into crossfit or triathlons, the options are endless.
Another huge advantage of bodyweight training is that it will develop in you a steel core. The core is not just the abs but the whole midsection, which comprises of several muscles. Bodyweight training activate all the core muscles, producing to a stronger midsection. This improve fitness performance, strength and posture which are very important no matter what sport you participate in. And of course you get a draw dropping 6 pack!
Now let’s take a look at a good bodyweight exercise plan that you can try at home or outdoors. This plan is intended to help you lose weight and gain body strength. For optimal results this plan should be repeated 4 times. You then should see results in as little as 3 weeks.
Exercise Tips:
- If you feel any pain while exercising make sure you stop straight away and do not continue with the workout. Check your technique and then if pain persists see a professional.
- Do every exercise slow and controlled whilst squeezing that muscle group.
- Get a training buddy so you can both push each other.
- Stretch before and after your workout.
- Be consistent! As long as you are consistent with your training and nutrition the results you want will follow.
So if you want to get fit for free then start bodyweight training. All you need is yourself and the drive to give it a go. Start by trying this exercise program and seeing if you like it. Then hop on youtube and start to learn some harder holds. Just remember that no matter what your aim, as long as your are consistent you will achieve your goal.
Sculpt a Lean Sexy Body Using Just Your Bodyweight
A fantastic bodyweight exercise plan that you can try at home or outdoors. This plan is intended to help you lose weight and gain body strength.
Remember
Don't forget to include warming up, cooling down and stretching in your exercise plan.
Monday - Upper Body HIIT Round 1
Perform each exercise in each round one after the other. Repeat each round 4 times and try to keep your heart rate high throughout by having minimal rest.
Push Ups - Sets: 4 Reps: 12
Tricep Dips - Sets: 4 Reps: 12
Boxing - Sets: 4 Reps: 30 punches
Crunches - Sets: 4 Reps: 12
Monday - Upper Body HIIT Round 2
Perform each exercise in each round one after the other. Repeat each round 4 times and try to keep your heart rate high throughout by having minimal rest.
Burpees - Sets: 4 Reps: 12
Arm Circles - Sets: 4 Reps: 12
Diamond Push Ups - Sets: 4 Reps: 12
Plank Jacks - Sets: 4 Reps: 12
L-Sit - Sets: 4 Reps: Hold as long as possible
One Arm One Leg Plank - Sets: 4 Reps: Hold as long as possible - repeat on other side
Tuesday
Rest
Wednesday - Full Body Strength
Rest 30-60 secs between each set.
Boxing - Sets: 3 Reps: 30
Push Ups - Sets: 3 Reps: 10
Tricep Dips - Sets: 3 Reps: 10
Plie Squats - Sets: 3 Reps: 10
Lunges - Sets: 3 Reps: 10
Wall Sit - Sets: 3 Reps: 1 min
Bicycle Sit Ups - Sets: 3 Reps: 20
Balancing Stick - Sets: 3 Reps: Hold as long as possible
Plank - Sets: 3 Reps: Hold as long as possible
Thursday
Rest
Friday - Lower Body HIIT Round 1
Perform each exercise in each round one after the other. Repeat each round 3 times and try to keep your heart rate high throughout by having minimal rest.
Jump Squats - Sets: 3 Reps: 12
Tuck Jumps - Sets: 3 Reps: 12
Lunges - Sets: 3 Reps: 12
Box Jumps - Sets: 3 Reps: 12
Friday - Lower Body HIIT Round 2
Perform each exercise in each round one after the other. Repeat each round 3 times and try to keep your heart rate high throughout by having minimal rest.
Squat Kickouts - Sets: 3 Reps: 12
Step Ups - Sets: 3 Reps: 12
Russian Lunges - Sets: 3 Reps: 12
Calf Raises - Sets: 3 Reps: 12
Pistol Squat - Sets: 3 Reps: Hold as long as possible
Crane - Sets: 3 Reps: Hold as long as possible
Saturday - Cardio
Rest 30 secs between each set.
Sprints - Sets: 30 mins Reps: 30 sec sprint, 1 min walk
Bounding - Sets: 3 Reps: 20
Russian Lunges - Sets: 3 Reps: 20
Tuck Jumps - Sets: 3 Reps: 10
Sunday
Rest
Notes
The most important thing to remember is that consistency is the key! As long as you are consistent with your training and nutrition the results will come.
Disclaimer
Claire Trojkovic is a health and fitness expert from Australia. She is also an international fitness model competitor who has won many champisonships in Australia as well as overseas. The most prestigous being the INBA World Championships in 2013 which was held in Greece.
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