Way to Get More from Your Bodyweight Workout

Bodyweight training is great for many reasons. First of all, you can perform the exercises anytime and anywhere without equipment. A brief switch to bodyweight training can boost your body’s metabolism, according to a study by the University of Notre Dame. Regardless of your fitness level, bodyweight exercises are difficult. In addition, body weight movements can be essential for the success of daily movements.

“Bodyweight training can lay the foundation and serve as a bridge to other types of strength training programs,” says NIV Zinder, instructor at Barry Boot Camp. “The primordial movements (squatting, lunging, bending, pushing, pulling, turning and walking) are what we have to do daily as human beings on the move, and there is no superior way to perfect all this than with your body weight.”

Of course, you can only make a limited number of slots and side panels before looking for variety. We understand.

These four expert tips will help you turn up the heat on your next bodyweight workout:

ADD A PLYOMETRIC

Lunges and basic push-ups are a good place to start. If you have the mobility and the ability to take things a little higher, adding some bounce to your programming could do your body some good. Research in Spain suggests that highly effective bodyweight-based plyometric exercises can lead to great fitness gains in a short period of time. “The use of explosive moments – like squats with jumping, sharing and changing – of Burpees – that give you more than body weight, because they are the combination of strength and Cardio,” says Lindsey Clayton, co-founder of the Brave Body Project.

ADD A PLYOMETRIC

Lunges and basic push-ups are a good place to start. If you have the mobility and the ability to take things a little higher, adding some bounce to your programming could do your body some good. Research in Spain suggests that highly effective bodyweight-based plyometric exercises can lead to great fitness gains in a short period of time. “The use of explosive moments – like squats with jumping, sharing and changing – of Burpees – that give you more than body weight, because they are the combination of strength and Cardio,” says Lindsey Clayton, co-founder of the Brave Body Project.

PREPARE THROUGH YOUR HEART

We hear it all the time in popular fitness classes, but what does it really mean? “It does not take the stomach and does not take it away,” says Lacee Lazoff, trainer at Performix House. “Instead, try to press as hard as possible on the navel (think sneezing) and breathe deeply into the side of the body beyond the chest.”This maximizes the contraction of the core muscles and creates the tension that we are trying to generate strength,” she adds. Implement it with hollow-bodied handles and hard forearm planks (as tight as possible), each holding a maximum of 20 to 30 seconds.

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