Bodyweight exercises are commonly referred to as calisthenics. Although these exercises do not involve hoisting cast iron dumbbells and barbells in the air, do not discredit their effectiveness. The main thing you need to do is target as much of your body as possible with your exercises and do them with proper form and a full range of motion. Even though they are bodyweight only exercises, you will still need a few tools.
Step 1
Do pull-ups using a pull-up bar. Reach up and grab the bar with a slightly wider than shoulder-width grip, and let your legs hang straight down. Pull your chin up to the bar in a smooth, steady motion. Hold for a full second, slowly lower yourself back down and repeat eight to 10 times. This exercise works your back, chest and shoulders.
Step 2
Push yourself up from the floor to work your chest, triceps and shoulders. Lie on your belly with your hands slightly wider than shoulder-width apart and place your feet together. Lift your body up, tighten your core and raise your hips to get your back straight. Lower yourself down by bending your elbows and stop when your chest is within a fist's width of the floor. Push back up and repeat for 10 to 12 repetitions.
Step 3
Align two benches slightly wider than the length of your legs apart to do triceps dips, which also work your upper chest. Stand with your back to one bench, bend down and place your hands shoulder-width apart on the edge. Prop your heels up on the other bench and scoot your butt forward slightly. Lower your body down by bending your elbows, and stop when your upper arms parallel the floor. Push yourself back up and repeat 10 to 12 times.
Step 4
Grab the pull-up bar again to do reverse grip pull-ups for your biceps. Grasp the bar with an underhand grip slightly narrower than the width of your shoulders, and let your legs hang straight down. Pull your chin up to the bar, hold for a second and feel the squeeze on your biceps. Lower yourself back down and repeat eight to 10 times.
Step 5
Stand with your legs in a staggered stance to do lunges for your glutes, quadriceps and hamstrings. Place your right foot forward, left foot behind you and hands on your hips. Keep your core tight and back straight as you lower your body toward the floor. Stop when your right thigh parallels the floor and left knee is an inch above the floor. Stand back up, repeat for 10 to 12 reps and switch sides.
Step 6
Execute a set of boot strappers for your core and legs. Get into the starting push-up position and lift your hips higher in the air so your body forms a triangle. Bend your knees and move them forward until they are right below your chest. Lower your butt down onto your heels when you do this. Push yourself back to the starting point and repeat 12 to 15 times.
Step 7
Perform a set of bear crawls to work your abs, legs and arms all at the same time. Place your hands and feet on the floor, lift your hips in the air and walk across the room. Turn around and walk back to your starting point.
Tips and Warnings
- Perform three to four sets of your exercises and work out three days a week on alternating days. With your pull-up exercises, bend your knees and cross your lower legs behind your body if you start to sway for momentum. Also, try to get your chest up to bar height.
Things You'll Need
- Pull-up bar
- 2 benches
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