If you want to obtain an aura of strength and dominance without using any machine, then these bodyweight exercises are for you. Read on and pack some more muscle onto your frame!
Bodyweight Exercises to Stay Fit Anywhere
We all know one of the most effective ways to get our muscles popping out of our shirts is by going to the gym and pumping heavy iron. However, there are times when you enter the gym and all the machines are taken. Moreover, you may someday find yourself in a survival situation that doesn't allow you the luxury of a gym.
Even in these scenarios, don't lose hope, because there are bodyweight exercises that can give you a very masculine physique even with limited space and gear. Below are simple exercises you can do anywhere and anytime, so you won't have to miss your gym time.
1. Push-Ups
Push-ups are one of the timeless classics and quintessential bodyweight exercises. They're easy to do, yet very important in building a big chest, triceps, and shoulders. Push-ups can provide you the same benefits as doing bench presses.
You can also do some variations, like steep incline suspended push-ups, dive bomber push-ups, regular suspended push-ups on rings, and one arm push-ups. If you can master ten one arm push-ups, you've reached impressive levels that will definitely benefit you in a survival situation.
2. Chin-Ups and Pull-ups
Chin-ups and pull-ups are probably the best exercises in the whole world. They hit every muscle in the body and build the lats and biceps better than any form of exercise. Even Arnold Schwarzenegger and Iron Game legends did tons of chin-ups and pull-ups to obtain their incredible physique.
There's a slight difference between the two. With chin-ups, your palms are facing towards you, while when doing pull-ups, your palms are facing away from you. Twenty full-range, perfect reps is an impressive number, but if you want to develop maximum strength, you can do 50 reps per week of chin-up variations.
3. Rope Climbs
Adding rope climbs to your daily exercise routine can help you build your lats, pecs, forearms, abs and upper back. It will not only give you a total body workout, but it is a good exercise to test your survival preparedness.
Rope climbing is one of the basic survival skills you need to acquire, because it can help you climb and hang on or get you to safety in the event of a survival situation. Rope climb workouts give you functional grip strength too.
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4. Planks
One of the best bodyweight exercises to strengthen your abdominals is planking. While planks are easy to do, they still work your abs.
Unlike other exercises that use dynamic contractions involving movements, the plank is an isometric bodyweight exercise, which means it is performed while your body is in a static position. This will help you achieve an impressive six-pack. Plus, it's great for your back, thighs, and buttocks.
5. Inverted Rows
The inverted row is a bodyweight exercise that is as versatile as a pull-up. It works your back, traps, biceps, and the stabilizing muscles in between during each set. You can use bars, ropes, or rings to lift yourself up.
This exercise is an excellent starting point for beginners who want to have big arms and wide shoulders. To increase its difficulty, you can also do other various things like holding each rep for a few seconds at the top or elevating your feet on a box.
6. Dips
The dip is a compound upper-body exercise that strengthens the triceps, shoulders, and back. This exercise should be a staple in your training program.
If you're a beginner, your first goal is to do 20 perfect repetitions and gradually increase the number and difficulty when it becomes easy. An upright position targets the triceps and leaning forward will emphasize the chest.
7. Bodyweight Squat
The bodyweight squat is a superb lower-body strengthening exercise you can do anywhere without using any equipment. This extremely functional movement hits every major muscle in the lower body like the quadriceps, calves, and hamstrings.
It is great for developing balance, coordination, stabilization, and athleticism. You can do variations such as the Bulgarian split squat, Cossack squat, pistol squat, skater squat, and jump squat.
Looking for more bodyweight exercises? Watch this video from Tee Major Fitness to prove that your body is the best equipment you will ever need!
Achieving a healthy body is extremely important. That's why it's important to remember that there are ways to have a strong, jacked physique without using any machine. One of those ways is adding bodyweight exercises to our regimen or workout program.
This is easy and safe to do. Plus, they don't cost a single penny. These bodyweight exercises burn a lot of calories and keep us in tip-top shape. Further, when a survival situation occurs, our body's strength and mobility will be essential tools that can definitely save us.
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Editor’s Note: This post was originally published on January 26, 2014, and has been updated for quality and relevancy.
I really want to stay in better shape, but I don’t know what kind of exercises to do. Thank you for listing 7 bodyweight exercises I can try. I didn’t know that planks could be really good for your abdominals. I will have to give that a try.