Frequently I don’t have the motivation to workout, let alone go to the fitness center for a workout. Lately, I have been thinking of how I recall my uncle, an ex-marine working out. He hardly ever ‘hit the gym’. He would rather do his exercising outdoors everyday. It was the fundamentals. Clearly, these workouts worked. In a few of my magazines I’ve researched about the benefits of bodyweight exercises. Before I include these movements to my physical exercise program I need to know which basics are an effective and safe way to increase my total body strength given the time and energy that I have.
I do need a very fundamental system with some structure. Circuit training is worth my energy. Circuit training consists of performing a series of exercises back to back with minimal rest.
After executing the exercises, one single “round” is complete. Relax for one to three minutes, and then begin again. A goal is to perform 3-5 circuits. You can go up to 10. Circuit training with body weight exercises should be performed at least 3x per week to notice the rewards.
Here is an example of a well-rounded sample circuit that is worth your energy effort. Begin with your mid section. Do 20 repetitions of ab crunches and reverse crunches while lying on the floor. These will increase strength and develop the ab muscles. In addition, they work the transverse abdominus and rectus abdominus muscle tissue. Then, for the lower body, do 20 bodyweight squats. These will develop the thighs, glutes, adductors and hamstrings. Follow with 20 pushups. These will work mostly the chest. Also, you use the deltoid and triceps in addition to the anconeus (a small muscle wrapped around the elbow). End the circuit routine with 5 to 8 chin-ups. These will work quite a few different muscle groups. The working muscles include the lats which are the primary muscle groups and for the secondary muscle groups, the biceps, the forearms, the middle back also identified as the rhomboids and the rear deltoids or shoulders. Repeat the whole workout from the beginning until you complete your circuit goal.
Working out in this manner has quite a few benefits over going to the gym. The first, which is my particular favorite, is that bodyweight exercises are free. No equipment is needed. The second advantage is that the rapid pace of a circuit routine provides me the strength and conditioning benefits as well as a boost to my metabolism that keeps me burning fat for many hours to come. Also, the assortment of the exercises keep me engaged and coming back for more.
Sarah Walker is a full time fitness professional and personal trainer who focuses on fun bodyweight workouts using body weight exercises.