A bodyweight workout plan is a routine in which all of the exercises done use the natural resistance of the body in order to achieve the desired results. Exercises such as Pushups and Pullups are examples of bodyweight exercises. In fact, when we think of bodyweight exercises what usually comes to mind is a handful of very common and unfortunately unappreciated exercises. Bodyweight exercises are typically associated with building endurance, and are not thought of as being as fun as the latest equipment. The truth is there are so many varieties of bodyweight exercises that there is no limit to the results that someone can achieve.
The Athlete Perspective
Before I go any further though, I have to say that for those athletes that have a specific modality that is used in their sport they should stick to that. At least for the majority of their training. Take for instance a Strongman Competitor. For this sport, these athletes lift odd objects like boulders and pull large vehicles by pulling thick rope. Also consider the Power Lifter whose primary goal is to lift as much weight as possible in the three “power” lifts, which are the Squat, Bench Press, and the Dead Lift. Utilizing bodyweight exercises properly can be a great benefit to these athletes but they should only take up to about one-third or less of the total workout routine. Athletes like Basketball players and Soccer players can use them for their entire strength training regimen if they need to, or just want to.
Save Time and Money
In fact it’s cheaper, and uses up less travel time. The aspiring NBA player can stay home in the morning to do a quick 15 to 30 minute bodyweight exercise workout that will improve his game just as good if not better than any gym routine. Then when he's shooting hoops professionally he can train with whatever equipment that he wants. The reason I mention that it is potentially better than a gym routine is because many workout machines are useless for athletes, and some are counter productive. On the other hand, bodyweight exercises are natural functional movements that can improve the abilities of great athletes as well as everyday men and women. To develop this kind of workout plan, begin by assessing your primary goals.
Stick to the Basics
Some examples of goals are to lose 10lbs. of fat, to gain 10lbs. of muscle, or just to have more energy to play with the kids. Pick 1 to 5 goals and build your plan around them. A typical workout plan will include a lower body pressing exercises such as Squats, a lower body pulling exercise like Leg curls on a couch, an upper body pushing exercise like Pushups, an upper body pulling exercise like Pull-ups, and an abs exercise like Leg Lifts. Keeping things simple will ensure greater results, and less headaches.
Use one of my workouts, or come up with one of your own and work hard at it. Always remember that sometimes your body will need you to back off a bit, but push yourself whenever you can. A sound approach to nutrition and sleeping habits will also go along way in maximizing the potential of a bodyweight workout plan. For these and other exercises check out my List of Exercises page
