So you want to learn about the best bodyweight exercises to get into the best shape of your life.
You’ve come to the right place.
There are plenty of options when it comes to bodyweight training and calisthenics. Everyone has their own style.
What I share is from my own experience which has spanned two decades.
I’ve tried just about every training method there is. These 4 bodyweight exercises have stood the test of time and will continue to do so.
4 of the best bodyweight exercises
I’m not going to write an essay on pushups, I’m sure you know the benefits.
There’s a ton of variations you can do. Some you may never think about or attempt.
Vary your hand position, tempo, foot position, reps per set etc..
The pushup is the ultimate bodyweight exercise you can do anywhere in the world.
David Goggins even does them in airports.
How many pullups can you do?
If you’re not satisfied with your answer, then it’s time to get on the pullup bar.
No matter how many you can do right now, set a big goal for yourself.
What number would make you feel a huge sense of accomplishment?
That’s your new target.
This is a technique I learned from Pavel Tsatsouline.
Basically you do a lot of submaximal sets frequently.
So if your max set of pullups is 8 reps, you would do a bunch of 4 rep sets each day.
It works great.
I took my max set of pullups from 12 to 20 in six weeks.
Be sure to use perfect form and control your reps. Then watch your max number increase very quickly.
If you don’t have a dip station at home or the gym, you can use the parallel bars at a playground. Or if you’re the do-it-yourself type, make your own dip station from pvc pipe.
Dips are a challenging movement. The most rewarding exercises always are.
Be sure to control your reps and use good form. Don’t go too far down at the bottom of the exercise. Keep those elbows and shoulders safe.
Dips will build your shoulders and triceps like no other exercise.
So you’re on board with the upper body exercises but you’re wondering if bodyweight training will be sufficient for your legs.
It’s a common concern but there’s no need to worry.
You have options.
Squats and lunges are the most popular bodyweight exercises for the lower body.
Both are great and I recommend you include them in your program.
But my top choice is the step-up.
Lunges are a great exercise but a lot of guys have knee problems and they make the issue worse if not done properly.
Don’t get me wrong, squats get the job done. Step-ups get the slight edge because I find them a bit more challenging.
You can do step-ups anywhere. My personal favorites are a park bench or the concrete stairs outside my house. I take two at a time.
Do these 4 bodyweight exercises every week and get into the best shape of your life.
There are variations for each exercise. Vary the reps, speed, amount of sets each day etc..
Always strive for improvement, no matter how small.
Final tip- Once you become proficient with these exercises, fill a backpack with a bunch of water bottles and do your workout with it on your back.
See how tough you are. Go hard and go long. Then try to beat your numbers the next time.