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Bodyweight Exercises

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Bodyweight Exercises

By: Preston Moore

March 17th, 2023

Bodyweight exercises are exercises that rely solely on the weight of your body to provide resistance, as opposed to using external weights. They are typically performed with minimal or no equipment and can be done anywhere. Common bodyweight exercises include squats, push-ups, lunges, burpees, planks, and sit-ups. These exercises are great for building strength, improving balance and stability, and increasing your overall fitness level. They can also be easily modified to suit any fitness level, from beginners to advanced athletes.

Benefits of Bodyweight Exercises

Bodyweight only exercises are a great way to stay fit and healthy. Not only do they require no additional equipment, but they also help build and tone muscle, improve coordination, balance, and posture, and increase flexibility. Additionally, bodyweight exercises can be done in any setting – at home, outdoors, or at the gym – and don’t require a significant time commitment. They can be easily incorporated into any fitness routine and provide an excellent full-body workout. Bodyweight exercises are also a great way to break up a workout routine and offer a great way to mix up your fitness regimen.

Types of Bodyweight exercises

Bodyweight only exercises are a great way to get a full-body workout without any equipment. Exercises such as push-ups, squats, lunges, planks, and crunches are all simple, yet effective exercises that can be done anywhere. Push-ups work the chest, triceps and shoulders. Squats build strength in the lower body and core. Lunges target the quads and glutes. Planks are great for strengthening and toning the core, while crunches are great for targeting the abdominal muscles. Bodyweight only exercises are an easy and convenient way to get in a full-body workout without any additional equipment.

Creating a workout schedule

When beginning a bodyweight exercise routine, it is important to create a schedule. This will help keep you on track and ensure that you are consistent with your exercises. A good schedule will include specific days and times for each exercise session, as well as rest days and days for stretching. Additionally, if you are planning on adding any additional activities, such as jogging or swimming, be sure to schedule those as well. Having a set schedule will give you a greater sense of accountability and help you stay on track with your bodyweight exercise routine.

Exercise Technique

Using proper form when performing calisthenics and bodyweight exercises is essential to reducing the risk for injury and increasing the effectiveness of the exercise. Proper form involves using the correct technique for each exercise, as well as paying attention to posture and body alignment. This helps to ensure that the muscles are engaged properly and that the body is in the correct position to maximize the impact of the exercise. Additionally, proper form also helps to reduce stress on the joints and ligaments, as well as reduce the risk of injury by helping to minimize strain on the body. By using proper form, you can ensure that you are getting the most out of your workout and reducing the risk of injury.

Adding Props

Using props for bodyweight exercises can be beneficial when targeting specific muscle groups. Props such as dumbbells, kettlebells, and resistance bands can be used to add weight to bodyweight movements and increase intensity. Examples of exercises that use props are triceps dips with dumbbells, kettlebell swings, and lateral band walks. Props can also be used to modify bodyweight exercises, such as performing push-ups on a stability ball to engage the core, or adding a resistance band to squats to activate the glutes. Utilizing props in bodyweight exercises can help to take your workout to the next level.

Increasing Difficulty

Increasing the difficulty of bodyweight exercises can be done in many ways. One way is to add more repetitions. For example, if you typically do 10 push-ups, try doing 15. Additionally, you can increase the intensity by using slower, more controlled movements. This will help you target specific muscles in the exercise. You can also add variations of the exercise, such as adding a jump to a squat, or a twist to a sit-up. Finally, you can add an external weight, such as a medicine ball or dumbbell, to the exercise for added resistance. By using any combination of these methods, you can increase the difficulty of your bodyweight exercises and get more out of your workout.

Leverage is an important factor in increasing the difficulty of calisthenics exercises. By changing the leverage, bodyweight exercises can be made more challenging and intense. For example, if you are doing a push-up, you can increase the difficulty by elevating your feet or hands on a bench or chair. Similarly, you can make a pull-up harder by widening your grip or using an object to increase your range of motion. You can also use leverage to make exercises like squats and lunges more intense by using a weight or a band for extra resistance. Leverage can also be used for dynamic exercises like mountain climbers and burpees to increase the intensity. By changing your leverage, you can make any calisthenics exercise more challenging and help you reach your fitness goals.

Setting Realistic Goals

When starting a calisthenics exercise program, it is important to set realistic goals. Start with simple exercises and build your way up. Focus on proper form and technique to ensure that you are getting the most out of every workout. This will not only help you avoid injury, but will also help you progress faster. Setting realistic goals can also be beneficial in terms of motivation. If your goals are too lofty, you may become discouraged and quit. Remember to celebrate small victories along the way to stay motivated and keep up with your program.

Workout Variety

When starting a calisthenics exercise program, it is important to vary your workout. This means varying the exercises you do, the order in which you do them, the intensity of the exercises, and the amount of time you spend on each exercise. Incorporating different exercises into your routine will help to ensure that all of your muscle groups are worked as well as to prevent boredom. Additionally, varying the intensity and duration of each exercise will help to prevent overtraining and burnout. Finally, if possible, it can be beneficial to switch up the order of your exercises to make sure that your muscles are continually challenged in different ways.

Having Fun

Making a calisthenics exercise program fun can be done in many ways. First, mix up your routine by trying some new exercises and putting them together in different combinations. This will keep you from getting bored and can challenge you to work your body in different ways. Secondly, try to incorporate some music into your workouts - this can help to motivate you and keep you moving. Finally, invite a friend to do the program with you. Working out with someone else can make the time go by faster and make it more enjoyable.


Incorporating calisthenics and bodyweight exercises into a person's fitness routine is an excellent way to improve overall health and fitness. These exercises are an effective way to build strength and increase muscular endurance without the need for expensive equipment. Additionally, calisthenics and bodyweight exercises can be done virtually anywhere, making them a convenient and accessible form of exercise. To maintain good fitness habits, it is important to stick to a routine and set realistic goals. Lastly, it is important to listen to your body, rest when necessary, and make sure to stay hydrated and nourished throughout your workout. With these tips, incorporating calisthenics and bodyweight exercises into your fitness routine can be an effective and enjoyable way to stay fit and healthy.

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