The Best Bodyweight Exercises For Strength Training


These can be killers! 10. Alternating Lunge Squat. Start in the standing position. Place one leg slight in front of you and the other slightly behind. Keep the feet pointed straight ahead. Lower yourself down into a half squat position and then explode upwards and switch foot positions. So if your left foot is behind you, when you explode upwards you alternate the left foot forward and the right foot posterior behind you.

  • Rest 30 seconds
  • Handstand push ups
  • Isometric - Position held for time (example: holding the bottom position of a squat)
  • Concentric - Rising portion of the movement (example: pulling yourself during a pullup)
  • Pullups, 5 reps
  • Diamond push ups
  • Pushups, 10 reps
  • 3 rounds of

However, there was a time when professional wrestling was a real sport. Real wrestling, as opposed to the WWE stuff, requires strength, stamina and flexibility. Back at the turn of the last century, some of these real wrestling matches would go on for hours. How did these athletes get in the shape required to do this, You guessed it. Most of them used some form of bodyweight exercises.

Now I'm not saying there is necessarily anything wrong with this approach.


The real world is full of challenges that don't fit into the weight training/cardio format. The other type of challenges you'll face in sport, work and life requires the movement of a weighted object. And more often than not, this movement will be done with both limbs in unison, one at a time or in an alternating fashion. Usually, you'll do the resistance workout first, and then follow it up with 20-30 of cardio like jogging or riding an exercise bike. Now I'm not saying there is necessarily anything wrong with this approach. But what I am saying is that if you want to coordinate your full body strength, cardiorespiratory endurance and mental toughness, you need to train all these things TOGETHER.

Lower yourself toward the ground as far as possible, keeping the 90 degree angle. Push back up and repeat. Though L-sits are considered mainly a core exercise, they’re also a fantastic for strengthening your triceps. Just try holding an L-sit for even 5 seconds at a time, and feel your triceps burn! Gymnast's bodies are built strictly using just their bodies and you cannot deny that they look lean, muscular and athletic. This variation of a traditional jump squat is one of the best exercises that not only builds muscle but also burns fat and builds athleticism, especially when it is part of a legs workout.

Grip your dip bar with both hands, straighten your arms and cross your legs to keep them off the floor. While keeping your chest up and shoulders back, lower down so that your elbows are parallel to the floor or slightly further. Raise yourself back to the starting position — that’s one rep. Too many men worry about working the upper body to look pretty or intimidating but the real work and benefits come from hammering the legs with strength and speed and jump training. The legs are the foundation for a great athlete. Leg training builds the powerful foundation needed to excel in almost all sports and in real life for functional fitness. Training legs is brutal and is the reason the upper body is trained more than the lower body. How tough is leg training,

1: Simply substitute squat thrusts for wall balls (see substitution options above). 2: Use a regular basketball, soccer ball, volleyball, etc. in place of the medicine ball. This will make the exercise slightly easier on your upper body, so make sure to go as fast as you can to keep the intensity level high. Do it: Towels work really well as a substitution for ab rolls. To do them, make sure you’re on a slippery enough surface such as a hardwood floor, then get on your knees with your hands on the towel in a pike position.