Bodyweight Exercise

Bodyweight exercises are a very useful part of a training program. They are very unique because they do not require equipment and it utilizes the bodies own weight to provide the resistance. There are many bodyweight exercises such as push-ups, pull-ups, sit-ups, squats, lunges, and many others. Bodyweight exercises are also good because they can be varied greatly and variety is extremely useful in breaking plateaus. Finally, bodyweight exercises have certain benefits.

The Push-Up: The Push-Up is a exercise that works the pectorals, triceps, and deltoids mainly. The Push-Up is a great exercise to start when just beginning to exercise. Set a goal to do 100 consecutive pushups and then further increase that as you get stronger. Also try one arm push-ups!

Handstand Push-Up- This Push-Up Variation is challenging and is great for building strength in the soldiers and in the whole upper body. Be careful when doing these as injury can occur!

Plank- This is one of my favorite exercises. It is great for working the abdominal muscles. It not only builds endurance and strength but also balance. It also works the shoulders and back.

Pull-Ups- This is a great exercise for your shoulders and back muscles. Try adding close grip and wide grip pull-ups to your routine along with reverse grip. Once you start to be really good at pull-ups try them one handed!

Sit-Ups- Sit Ups are great exercises for the abs. They shouldn't be the only exercise you do but when you do them you should focus on good form along with repetitions. Make sure you contract your abs in this exercise.

Squats- One of the best exercises for the legs. Start with as many squats you can do and improve on that. You can also do one legged squats to better target strength and power.

Lunges- I love these. Lunges are great for the legs as well. I like to do the explosive variation of them. In that variation you lunge and then jump and bring the back foot into the lunge position. This builds more explosive power and strength.

Calf raises- These are great for targeting the lower section of the legs. Try adding them to your routine.

Dive bomber Push-Ups- These are also a great exercise for the chest and they are great for building endurance and coordination as well. Check them out at the bottom of the article to learn how to do this exercise as well as others.

Burpees- These are a great exercise for conditioning and coordination. They really get you sweating quickly!

There are many variations you can do with these exercises such as the explosive push-ups, clapping pull-ups(yes!), push-up holds, squat holds, and many others.