If you’re reading this article, you probably would’ve read the previous article of this Home Bodyweight Workout Series. If not, I highly recommend you check that out.
Bodyweight Exercises For Workout A
Now, we’ll look at the exercises that you’ll be doing as a part of Workout A that you’ll be performing on the first day that you start this training routine. At the end of this article, you’ll find a chart that will summarise the whole workout routine that you can refer to at the time of training.
Lets get started.
1> Bodyweight Squat
Bodyweight Squats or Weighted Squats(just put on your back pack, if the bodyweight version is too easy for you) are an essential in your training arsenal. They build the foundation for a strong, athletic physique. Bodyweight squats target your quadriceps, hamstrings, calves, glutes, and abdominals.
2> Pike Push-Ups
The pike push up is a great exercise for building shoulder strength and improving core stability. This exercise works your shoulders, arms, chest, back and core, and helps to tone and strengthen your entire upper body.
You can also perform these on your knees if they’re too tough for you and then progress your way up to the traditional pike push ups.
3> Pull Up Supermans
The supermans are an excellent way to work your upper and lower back when staying at home. They also engage your glutes, hamstring and core muscles. While doing the W Supermans make sure you raise your arms and the top of your chest off the floor. Be sure to squeeze your upper back so that your arms form what looks like a ‘W’ shape when you lift them(as you can see in the picture). Mimic a pull-up motion by extending your arms straight out, then squeezing your back to pull them back to your chest. Extend your arms out again to count 1 rep.
4> Incline Push Ups
The Incline Push-Ups are a great way to start doing push-ups as they are easy and can be adjusted to your strength levels. If you feel they are tough for you, just do them against a wall and as you gain strength, do them on a tabletop. The incline push-ups target the main muscles of the chest, the pectoralis major and minor. In addition to exercising the chest, the incline pushup engages the shoulders (deltoid), arms (triceps) as well a long list of muscles throughout the abs, back, hips, and legs that act as stabilizers and prevent any sagging or arching of the spinal column during the movement. Using a slow and deliberate motion can really engage your core.
4> Single Leg Romanian Deadlift
The Single-Leg Romanian Deadlift is a unilateral movement, that is, it works one side of the body at a time. It targets the hamstrings, gluteus maximus, gluteus medius, ankles, and the core.
5> Bicycle Crunches
This is the last exercise of the workout. The rotation in this exercise activates your obliques. The pedaling of your legs stimulates the hips. The bicycle crunch builds a string core and develops your abdominal muscles so they are more visible. Having a strong core protects your spine and allows you to become stringer in other lifts and athletic activities.
The Bottom Line
|Bodyweight Squat||3||10-20||2 min|
|Pike Push-Ups/Kneeling Pike Push-Ups||3||10-20||2 min|
|Pull Up Supermans||3||10-20||2 min|
|Incline Push-Ups||3||10-20||2 min|
|Romanian Deadlift||3||10-20||2 min|
|Bicycle Crunches||3||Till Failure||2 min|
This brings me to the end of the workout. Even though the bodyweight workouts have their set of limitations and cannot completely replicate the benefits that you get from training with weights, for someone who’s just starting out, the bodyweight exercises are a great bet.
They’ll help you build a good foundation for your body in terms of strength and muscle. You’ll get to know more about your body and how it responds to external stimuli, your mind-muscle connection will improve. All this will contribute to a better weight lifting experience when you start lifting weights in the future. Also, listen to how your body reacts, you don’t need to push yourself too hard. If you can get only 8 reps, that’s fine, in a week’s time you’ll be able to 10 or so.
If the exercise variation is too tough, just do a couple of reps of that exercise and slowly work your way to more reps or more difficult variations of the exercise.
Give these workouts a try. If you like them, make sure to let us know and share them with your friends. If you have any queries about this article or any article in general, let us know.
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