The Best Body-Weight Exercises for Total Body Strength

Introduction to Body Weight Training Equipment

Body weight training has become increasingly popular in recent years as more people seek effective and affordable ways to stay fit. Using just your own body as resistance, these exercises provide an excellent workout that can build strength, burn calories, and improve overall fitness from the comfort of your own home.

While no specialized equipment is required for classic bodyweight moves like pushups, squats, and lunges, there are some tools that can enhance your routine. Body weight training equipment gives you more variety, intensifies certain exercises, and allows for progression over time as you get stronger. With just a few simple pieces, you can take your home workout to the next level.

Benefits of Body Weight Training

Here are some of the top reasons you should incorporate body weight exercises into your fitness regimen:

• Improve muscular strength and endurance - Properly performed bodyweight exercises build lean muscle mass throughout the body.
• Enhance flexibility - The large range of motion in many bodyweight moves enhances flexibility.
• Burn calories - A challenging body weight workout can burn just as many calories as cardio machines.
• Increase bone density - The resistance provided by bodyweight training boosts bone density, reducing risk of osteoporosis.
• Convenience - No gym membership required. You can workout anytime, anywhere.
• Low cost - No need to invest in expensive equipment or weights.

Types of Body Weight Training Equipment

Here are some of the most common and effective types of body weight training tools:

Resistance Bands

Resistance bands come in a variety of resistance levels and can be used to intensify many classic bodyweight moves. They're extremely portable so you can take them anywhere. Popular exercises include banded squats, pushups, pull aparts, and rows.

Pull-Up Bars

A pull-up bar allows you to perform vertical pulling exercises like pull-ups and chin-ups. Mounted in a doorway or ceiling, it provides a fixed bar to grasp. Pull-ups work the back, biceps and core. Progress from bodyweight to added weight.

Push-Up Bars

Push-up bars change the grip position, placing less strain on the wrists. They can help improve push-up form and range of motion. Target the chest, shoulders and triceps with elevated push-ups using bars.

Dip Bars

Dip bars allow you to perform dips, an excellent bodyweight exercise for building triceps and chest strength. They provide fixed, parallel bars for securely performing the movement through its full range of motion. Use your bodyweight or add resistance bands or weight plates.

Ab Wheels

Ab wheels are a small piece of portable equipment that intensify core exercises like planks, roll outs and pikes. The wheel increases resistance, challenging your abs, lower back, shoulders and arms as you roll out and back.

Sliders

Sliders or gliders are small discs that go under your feet or hands to increase instability and intensity of plyometric and core exercises. Perform sliding mountain climbers, skaters, pikes and other moves on slippery surfaces.

Foam Rollers

Foam rollers are commonly used for self-myofascial release to aid muscle recovery and reduce soreness. They can also intensify planks, pikes and other bodyweight moves by making the exercise less stable and challenging your core more.

The Best Body Weight Exercises for a Total Body Workout

With just your own bodyweight and perhaps a couple pieces of the equipment above, you can work out every major muscle group. Here are some of the most effective total body calisthenics exercises to include in your training routine:

Warm Up

• Jumping jacks - Raise heart rate and warm up muscles
• Bodyweight squats - Warm up legs and glutes
• Arm circles - Loosen up shoulders and arms
• Walking lunges - Stretch hips, groin and legs

Lower Body

• Squats - Quads, glutes, core
• Lunges - Quads, glutes, hips
• Step-ups - Glutes, quads, hamstrings
• Calf raises - Calves
• Bridge - Glutes, hamstrings

Upper Body Horizontal Pushing

• Push-ups - Chest, shoulders, triceps, core
• Decline pushups - Increased chest emphasis
• Incline pushups - Increased shoulder emphasis
• Diamond pushups - Triceps focus

Upper Body Horizontal Pulling

• Inverted rows - Lats, biceps, shoulders
• Face pulls - Rear delts, rotator cuff
• Band pull aparts - Posterior chain
• Banded row - Lats, biceps

Upper Body Vertical Pushing

• Dips - Chest, shoulders, triceps
• Pike pushups - Shoulders, triceps
• Handstand pushups - Advanced full body move

Upper Body Vertical Pulling

• Pullups - Lats, biceps, core
• Chinups - Biceps emphasis
• Australian pullups - Lat focus

Core

• Plank - Rectus abdominis, obliques, lower back
• Side plank - Obliques, lateral core
• Hollow hold - Inner core strength
• Superman hold - Lower back strength
• V-ups - Upper and lower abs

Sample Body Weight Workouts

One of the great things about bodyweight training is the ability to mix and match exercises for a customize workout. Here are some sample strength and cardio focused routines:

Total Body Strength Workout

• Warm up: Jumping jacks 1 minute, bodyweight squats 15 reps
• Workout:
  • Pushups 3 sets x 10 reps
  • Inverted rows 3 x 10
  • Lunges 3 x 15 each leg
  • Dips 3 x 10
  • Plank 1 minute
• Cool down: Light jog 1 minute, quad and hamstring stretches

Calisthenics Cardio Circuit

• Warm up: Jumping jacks, high knees, butt kickers 30 seconds each
• Circuit: Perform each exercise for 30 seconds, 15 seconds rest between moves
  • Mountain climbers
  • Jump squats
  • Pushups
  • Burpees
  • Plank jacks
• Repeat circuit 2-3 times
• Cool down: Walking lunges, calf and hamstring stretches

Adding Progression to Your Body Weight Workouts

One benefit of bodyweight training is the ability to easily modify exercises to increase resistance and challenge over time. Here are some tips for progression:

• Use more challenging variations - Pushups on feet to decline pushups
• Add intensity techniques - Tempo squats or 4 second eccentric
• Increase volume - 5 pullups to 10 pullups
• Reduce leverage - Narrower hand position pushups
• Use unstable surfaces - Squats on a BOSU ball
• Add weight - Weighted vest pushups or pullups
• Make them single leg/arm - Rear foot elevated split squats

Listen to your body and increase difficulty slowly over time to continually challenge your muscles, build strength and get fitter using just your own bodyweight!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.