{"id":6879,"date":"2015-10-14T12:00:05","date_gmt":"2015-10-14T16:00:05","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=6879"},"modified":"2015-10-11T13:38:00","modified_gmt":"2015-10-11T17:38:00","slug":"10-killer-bodyweight-exercises","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/10-killer-bodyweight-exercises\/","title":{"rendered":"10 killer bodyweight exercises"},"content":{"rendered":"

NO need for weights with these 10 killer bodyweight exercises<\/h1>\n

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.<\/p>\n

That\u2019s simply not true.<\/p>\n

In fact, by using the right<\/em> bodyweight exercises\u2026 not only can you get fast results \u2013 but you have the freedom to workout ANYWHERE. Plus you\u2019ll save time!<\/p>\n

That\u2019s why today, I want to share with you 10 killer bodyweight exercises you can do right now in your living room.<\/p>\n

Sounds good, right?<\/p>\n

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…<\/p>\n

\"bodyweight<\/p>\n

And the 10 killer bodyweight exercises I\u2019m going to share with you today fit into one of the following exercise categories. And it\u2019s important you think about training movement patterns \u2013 not individual muscles.<\/strong><\/p>\n

Why?<\/p>\n

When you train in movement patterns, you\u2019re working multiple muscle groups at the same time which means you\u2019ll burn more calories both during and after your workout. Plus, you save a LOT of time and reduce the risk of injury.<\/p>\n

Here\u2019s the main movement patterns I like to train in a workout:<\/p>\n

1. Squat<\/p>\n

2. Hinge<\/p>\n

3. Push<\/p>\n

4. Pull<\/p>\n

5. Single leg (including lunge & step)<\/p>\n

6. Rotation<\/p>\n

7. Stabilization<\/p>\n

Ok, you ready?! (yep, it\u2019s about time\u2026 let\u2019s go!)<\/p>\n

Introducing 10 killer bodyweight exercises:<\/h2>\n

#1: Bulgarian Split Squat (single leg)<\/strong><\/h3>\n

Often referred to as the \u201cVulgarian\u201dsplit squat\u2026. This exercise is no joke. (Get it?! Hahahaha!)<\/p>\n

Why is it so tough?<\/p>\n

Your working leg (the one at the front) is bearing most of the load. The exact amount? I don\u2019t know, since your back leg does some of the work, too. But I would guess your front leg carries 80-85% of the load.<\/p>\n

That\u2019s why it\u2019s so challenging. If you\u2019re still a beginner level, stick with the split squat for the first 4-8 weeks until your stability is solid.<\/p>\n

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?<\/p>\n

The goblet is great because it forces you into good posture while proving a great core workout at the same time.<\/p>\n

And a quick word on positioning\u2026The closer you stand to the bench, the more it will work your quads.<\/strong> But be careful. Stand too close and you\u2019ll feel it in your knee. And if you stand too far away, you\u2019ll 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\u00a0needs to feel \u201cjust right\u201d\u2026 thanks Goldilocks!)<\/p>\n

\"bulgarian<\/p>\n

#2: Push Up Variations (Push)<\/strong><\/h3>\n

Here\u2019s the thing with push ups\u2026 men think regular push ups are too easy, while women find them too challenging.<\/p>\n

That\u2019s why you need to choose a variation that\u2019s suited to your current fitness level.<\/p>\n

If you can knock out 20-30+ full push ups with good form, try the Spiderman push up.<\/p>\n

If you\u2019re 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.<\/p>\n

\"how<\/p>\n

#3: Chin Up (pull)<\/strong><\/h3>\n

You thought push ups were tough\u2026 Try bodyweight chin ups! This exercise is known for the being toughest upper body exercise in town. Why?<\/p>\n

You\u2019re lifting your bodyweight with every muscle in your upper body. Including your abs.<\/p>\n

The best place to get started is by using a resistance band\u00a0to give you a \u201cleg up\u201d and help you perfect the form. That’s why it’s called band assisted chin ups. See what I did there \ud83d\ude09<\/p>\n

Not even close to a single chin up yet? Start with the inverted row. That\u2019s why I love using a suspension trainer (like the TRX)\u2026 you can simply progress the exercise as you get stronger!<\/p>\n

\"negative<\/p>\n

#4: Plank Tricep Extensions<\/strong> (stabilization)<\/h3>\n

This move is more advanced, for people who find the plank a cinch.<\/p>\n

If you\u2019re a beginner, or just getting back into fitness, the plank is the best place to start, ok!<\/p>\n

You\u2019ll target and strengthen the back of your arms \u2013 and rock your core at the same time.<\/p>\n

TIP: make sure you squeeze your glutes hard throughout the exercise… and you\u2019re not shaking your hips… \u00a0Yes it\u2019s hard! (no kidding)<\/p>\n

\"plank<\/p>\n

 <\/p>\n

#5: Single Leg Glute Bridge <\/strong>(hinge)<\/h3>\n

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\u2026<\/p>\n

Why? They spend 8-11 hours a day sitting on their backside which switches these muscles \u201coff\u201d. \ud83d\ude41<\/p>\n

So wake up your glutes with any variation of the \u201cbridge\u201d exercise. It\u2019s great for a dynamic warm up\u2026 and you\u2019ll find it in every program I have.<\/p>\n

\"single<\/p>\n

#6: Prisoner Squats<\/strong> (squats)<\/h3>\n

I often get asked\u2026<\/p>\n

\u201cWhat the heck is a Prisoner Squat? And why not just the regular one KV?\u201d<\/em><\/strong><\/p>\n

Good question!<\/p>\n

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\u2019ll automatically activate and target your upper back muscles. Plus, you\u2019ll work your core harder. (On a side note, anytime your hands are above your head, your core has to works harder to stabilize. That\u2019s why exercises like the dumbbell thruster are total body killers that crank up your heart rate in seconds.<\/p>\n

It\u2019s tougher than it looks\u2026 especially if you\u2019ve got rounded shoulders form sitting at the computer all day long\u2026<\/p>\n

\"prisoner<\/p>\n

#7: Curtsy Squats<\/strong> (rotation)<\/h3>\n

This is one of the best bodyweight exercises for training your glute medius\u2026 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\u2019re only moving in a single plane of motion.)<\/p>\n

But here\u2019s the thing\u2026<\/p>\n

Most trainers completely neglect the rotation movement pattern –\u00a0which is a\u00a0major programming mistake<\/strong>!<\/p>\n

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.<\/p>\n

\"Curtsy<\/p>\n

 <\/p>\n

#8: Walkout<\/strong> (total body conditioning)<\/h3>\n

If you\u2019ve read any of my previous post, like this one, you\u2019ll know I\u2019m borderline obsessed with this total body exercise.<\/p>\n

Why?<\/p>\n

It teaches your abs and lower-back muscles to play nicely together, and also develops strength and stability in the shoulders while creating a \u201cmetabolic disturbance\u201d like no other \u2013 so that you burn MORE fat in less time.<\/strong><\/p>\n

And the best part?<\/p>\n

It\u2019s zero impact on your joints. Great substitution for burpees.<\/p>\n

Give it a try \ud83d\ude42<\/p>\n

\"walkout\"<\/p>\n

#9: Single Leg RDL (single leg + hinge)<\/strong><\/h3>\n

Oh yeah, now I\u2019m getting all tricky ricky and combining two movement patterns. That\u2019s what I love to do \ud83d\ude09<\/p>\n

This is a great progression from the single leg glute bridge. And even though it\u2019s bodyweight only, it will leave your hamstrings surprisingly sore the next morning.<\/p>\n

Make sure you\u2019re doing it correctly. You should feel it in the back of your legs and butt \u2013 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\u2026)<\/p>\n

If you remember to brace your core, you\u2019ll have no trouble.<\/p>\n

The benefit of this move?<\/p>\n

Again, it challenges your stability since you\u2019re 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.<\/p>\n

If you\u2019re a runner, this is a must do exercise to keep you strong and injury free.<\/p>\n

\"Single<\/p>\n

#10: Reverse\u00a0Lunge + Rotation (lunge + rotation)<\/strong><\/h3>\n

You know how to do a lunge, right? Cool.<\/p>\n

Well, this move combines the reverse lunge and core roation\u00a0to create a challenging, fat burning exercise to tone and tighten your legs and abs.<\/p>\n

If you\u2019re 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) \u2013 that\u2019s why I always recommend it!<\/p>\n

\"reverse<\/p>\n

There we have it… 10 killer bodyweight exercises you can try!<\/p>\n

Did you love this article?<\/p>\n

Of course you did! \ud83d\ude09<\/p>\n

If you want FREE fat burning workouts that use zero equipment, check this out\u2026<\/p>\n

==><\/span> Click here to get 4 minute fat burning bodyweight workouts<\/span><\/a><\/span><\/strong><\/p>\n

Keep on rocking it!<\/p>\n

 <\/p>\n

Kate Vidulich<\/p>\n","protected":false},"excerpt":{"rendered":"

NO 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<\/p>\n","protected":false},"author":1,"featured_media":4663,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[75,425],"tags":[],"class_list":["post-6879","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-exercises","category-bodyweight-workouts"],"aioseo_notices":[],"yoast_head":"\n10 killer bodyweight exercises<\/title>\n<meta name=\"description\" content=\"No need for weights with these 10 killer bodyweight exercises\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fatlossaccelerators.com\/site\/10-killer-bodyweight-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" 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