ShareNO need for weights with these 10 killer bodyweight exercises
One of the greatest myths in the fitness industry is that you need to use weights if you want to build a lean, sculpted body.
That’s simply not true.
In fact, by using the right bodyweight exercises… not only can you get fast results – but you have the freedom to workout ANYWHERE. Plus you’ll save time!
That’s why today, I want to share with you 10 killer bodyweight exercises you can do right now in your living room.
Sounds good, right?
Now, before we go any further, I want you to know these moves are do-able and you don’t have to be an Olympic gymnast to rock these bodyweight exercises…
And the 10 killer bodyweight exercises I’m going to share with you today fit into one of the following exercise categories. And it’s important you think about training movement patterns – not individual muscles.
Why?
When you train in movement patterns, you’re working multiple muscle groups at the same time which means you’ll burn more calories both during and after your workout. Plus, you save a LOT of time and reduce the risk of injury.
Here’s the main movement patterns I like to train in a workout:
1. Squat
2. Hinge
3. Push
4. Pull
5. Single leg (including lunge & step)
6. Rotation
7. Stabilization
Ok, you ready?! (yep, it’s about time… let’s go!)
Introducing 10 killer bodyweight exercises:
#1: Bulgarian Split Squat (single leg)
Often referred to as the “Vulgarian”split squat…. This exercise is no joke. (Get it?! Hahahaha!)
Why is it so tough?
Your working leg (the one at the front) is bearing most of the load. The exact amount? I don’t know, since your back leg does some of the work, too. But I would guess your front leg carries 80-85% of the load.
That’s why it’s so challenging. If you’re still a beginner level, stick with the split squat for the first 4-8 weeks until your stability is solid.
The most important thing to remember? Make sure you can work within a full range of motion BEFORE adding resistance. And when you do add weight, start with the Goblet variation first. Why?
The goblet is great because it forces you into good posture while proving a great core workout at the same time.
And a quick word on positioning…The closer you stand to the bench, the more it will work your quads. But be careful. Stand too close and you’ll feel it in your knee. And if you stand too far away, you’ll feel a pull in your groin, hip flexor and lower back. So make sure you get yourself into a position that feels like you’re challenging your muscles, not breaking yourself. (It needs to feel “just right”… thanks Goldilocks!)
#2: Push Up Variations (Push)
Here’s the thing with push ups… men think regular push ups are too easy, while women find them too challenging.
That’s why you need to choose a variation that’s suited to your current fitness level.
If you can knock out 20-30+ full push ups with good form, try the Spiderman push up.
If you’re just getting started with push ups, you can make it easier by elevating your hands and doing either an incline push up or wall push up.
#3: Chin Up (pull)
You thought push ups were tough… Try bodyweight chin ups! This exercise is known for the being toughest upper body exercise in town. Why?
You’re lifting your bodyweight with every muscle in your upper body. Including your abs.
The best place to get started is by using a resistance band to give you a “leg up” and help you perfect the form. That’s why it’s called band assisted chin ups. See what I did there 
Not even close to a single chin up yet? Start with the inverted row. That’s why I love using a suspension trainer (like the TRX)… you can simply progress the exercise as you get stronger!
#4: Plank Tricep Extensions (stabilization)
This move is more advanced, for people who find the plank a cinch.
If you’re a beginner, or just getting back into fitness, the plank is the best place to start, ok!
You’ll target and strengthen the back of your arms – and rock your core at the same time.
TIP: make sure you squeeze your glutes hard throughout the exercise… and you’re not shaking your hips… Yes it’s hard! (no kidding)
#5: Single Leg Glute Bridge (hinge)
The glute bridge is the best exercise for activating your butt muscles, the ones responsible for the hinge movement pattern. Most people struggle with this simple exercise…
Why? They spend 8-11 hours a day sitting on their backside which switches these muscles “off”. 
So wake up your glutes with any variation of the “bridge” exercise. It’s great for a dynamic warm up… and you’ll find it in every program I have.
#6: Prisoner Squats (squats)
I often get asked…
“What the heck is a Prisoner Squat? And why not just the regular one KV?”
Good question!
You see, your upper back is extremely difficult to train with zero equipment. And by interlocking your hands behind you head (aka the prisoner variation) you’ll automatically activate and target your upper back muscles. Plus, you’ll work your core harder. (On a side note, anytime your hands are above your head, your core has to works harder to stabilize. That’s why exercises like the dumbbell thruster are total body killers that crank up your heart rate in seconds.
It’s tougher than it looks… especially if you’ve got rounded shoulders form sitting at the computer all day long…
#7: Curtsy Squats (rotation)
This is one of the best bodyweight exercises for training your glute medius… a muscle in the side of your hip that stabilizes your pelvis (It’s especially important for runner to develop this muscle, since it tends to switch off during running as you’re only moving in a single plane of motion.)
But here’s the thing…
Most trainers completely neglect the rotation movement pattern - which is a major programming mistake!
You limit your ability to move with equal effectiveness in ANY direction. And even worse, it can lead to joint dysfunction, decreased range of motion, and increases your risk of injury.
#8: Walkout (total body conditioning)
If you’ve read any of my previous post, like this one, you’ll know I’m borderline obsessed with this total body exercise.
Why?
It teaches your abs and lower-back muscles to play nicely together, and also develops strength and stability in the shoulders while creating a “metabolic disturbance” like no other – so that you burn MORE fat in less time.
And the best part?
It’s zero impact on your joints. Great substitution for burpees.
Give it a try 
#9: Single Leg RDL (single leg + hinge)
Oh yeah, now I’m getting all tricky ricky and combining two movement patterns. That’s what I love to do
This is a great progression from the single leg glute bridge. And even though it’s bodyweight only, it will leave your hamstrings surprisingly sore the next morning.
Make sure you’re doing it correctly. You should feel it in the back of your legs and butt – not your back. Too often I see people bending at their back instead of hinging from the hips (which of course will hurt your back…)
If you remember to brace your core, you’ll have no trouble.
The benefit of this move?
Again, it challenges your stability since you’re working one leg at a time. Plus you’re working multiple muscle groups at once – so you teach the muscles in your core and lower body to work together.
If you’re a runner, this is a must do exercise to keep you strong and injury free.
#10: Reverse Lunge + Rotation (lunge + rotation)
You know how to do a lunge, right? Cool.
Well, this move combines the reverse lunge and core roation to create a challenging, fat burning exercise to tone and tighten your legs and abs.
If you’re a beginner or just coming back to fitness, start with the Reverse lunge and perfect it before you give this a try. The reverse lunge is easier on your knee joints (compared to the forward lunge) – that’s why I always recommend it!
There we have it… 10 killer bodyweight exercises you can try!
Did you love this article?
Of course you did!
If you want FREE fat burning workouts that use zero equipment, check this out…
==> Click here to get 4 minute fat burning bodyweight workouts
Keep on rocking it!
Kate Vidulich
One Reply
Thanks