3 Bodyweight Workouts

Nancy Heynis
3 January 2023
Reading time: 5 minutes

You don’t necessarily have to go to the gym every time to stay healthy and fit. Of course you can also do a workout at home! No more apologies that you don’t have time, put on your sportswear and do a Bodyweight Workout at home. In this article we show you what benefits Bodyweight Workouts have and we give you 3 training sessions that you can use to work directly!

What is Bodyweight Training?

The name says the name It all because during a bodyweight training, you only use your own body weight. Thanks to the Functional Fitness Hype, this form of training has become a lot more popular in recent years. The easy thing is that you can perform this training everywhere, because dumbbells, kettlebells etc. you don’t need all. Instead, you perform various movements where you use your body weight as a resistance and have to fight against gravity.

What is Bodyweight Training good for?

Bodyweight Training offering a lot of options . It doesn’t matter if you want to build up muscle mass or want to lose weight, because it is possible both! By only training with body weight, you not only strengthen your muscles, but if you perform it in the right way, you will also become more flexible. In addition, it is possible to improve your endurance, your speed increases and you also train your coordination.

  When you train with weights, you actually only ask for one thing from your body. The muscle only has to bend (tension) and then stretch it again (relaxation). Regarding coordination, nothing is required from the body, but only strength. Your muscles are considerably challenged during a bodyweight workout. You use many different muscle tensions. The more you train and your exercises varies, the better your body adjusts. Tip: Immerse yourself in Bodyweight Exercises, that’s how you keep yourself busy with it and it will be more fun to do! Win-win situation, because in the long run you can write your own training and you have a lot of variation.

  Moreover, you will be smoother because your muscles in different ways used. You will get better in terms of strength, endurance, coordination and mobility, but also in addition to exercising, your movements will improve!

Bodyweight Workout 1:

  The first workout is a bodyweight workout focused on the leg muscles. Every exercise you perform 45 seconds, after which you rest for 15 seconds. After having had all the exercises you can rest for a minute. Then you perform the circuit 3 to 4 times.

  • Squats
  •   Jump Squats
  •   Lunges
  •   Jump Lunges
  •   Surrenders
  •   Pop squats
  •   sideways Lunge on the left
  •   Lunge on the right

Bodyweight Workout 2:

  Do you only want to train your arms? That is also great with a Bodyweight Workout. Every exercise from this circuit you perform for 45 seconds, rest for 15 seconds. Repeat it 3 to 4 times.

  • Push ups
  • Mountain climbers
  • Tricep dips
  • Moving push ups
  • Plank
  • Plank raise
  • Spiderman’s
  • Burpees

Bodyweight Workout 3:

  During Bodyweight Workout 3 you train your entire body. Every exercise you perform 45 seconds, after which you rest for 15 seconds. Repeat the entire circuit 3 to 4 times.

  • Walking lunges
  • Jump step ups
  • Push ups
  • Shoulder taps
  • Dead bug
  • Toe touchers
  • Walk out push up
  • Burpee push up

If you don’t know how the exercise works, search the internet. Good luck with the training sessions!

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