Weight training can make impressive changes in your physique, but you don't need to have a lot of resistance to see a lot of progress. In fact, body weight training can be quite effective, if you have a well-designed workout plan with hard-hitting exercises. Ideally, you should try to incorporate a mix of explosive and standard exercises.
Non-Explosive Upper Body Workout
Because the muscles of your upper body--chest, arms and shoulders--are highly visible, many people spend a great deal of time developing them. These muscles also assist your performance in many sports. Some effective non-explosive upper body exercises are push-ups, pull-ups, handstand push-ups, chin-ups, elevated push-ups and diamond push-ups.
Elevated push-ups add an extra challenge because you place your feet on a raised platform, creating a larger range of motion. Diamond push-ups are recommended by personal trainer and bodybuilder Derek Charlebois, who notes they help develop your inner pectorals.
Non-Explosive Lower Body Workout
While you can't really flex your hamstrings or your quadriceps in the same way you can your biceps, they are still important. Strong, well-developed legs will help you perform well in sports and other forms of exercise. To develop your legs, perform exercises, such as squats, lunges, reverse lunges, toe raises, single-leg squats, crunches and bicycle crunches. According to strength coach Mike Mahler, single-leg squats are the best body weight exercise for legs and "one of the best leg exercises period."
Explosive Workout
Explosive exercises challenge your body to use not only strength but agility as well. These exercises require a little more caution because of their explosive nature. A good explosive full-body workout should include squat jumps, clap push-ups, jumping jacks and burpees. Burpees are a full-body exercise that can improve your endurance and build muscle, according to strength and conditioning coach Ross Enamait.
To perform a burpee, begin in a squat position. Kick your legs back and put down your hands to move into a push-up position. Perform a push-up and bring your legs back under your body to return to the starting position. Jump as high as you can with your arms extended above you. When you land, return to the squat position and repeat.
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