BodyWeight Exercises are timeless fitness systems that have secretly used by the worlds top athletes and warriors to build sensational strength, endurance and of course physiques for thousands of years.
The Great Gama, India's finest fighter, undefeated in thousands of fighting competitions was a fanatical advocate of the power of doing daily hindu squats (a type of free squat).
Pretty Boy Floyd Mayweather,Boxer, Michael Jordan, Basketball Legend and just about every top athlete that you can think of have their own sequence of bodyweight exercises.
"Pretty Boy Floyd Mayweather.. hovers within 3 or 4 pounds of his fighting weight at all times by jumping rope, playing basketball, and doing body-weight exercises twice a week."(Mens Health)
BodyWeight exercises rely only on your own bodyweight, and some of the exercises that you would be more familiar with include push ups, squats, chin ups and sit ups.
Think about it - if your workouts consisted primarily of chin ups, how fit and strong would you become?
Clearly, not all of us will be able to begin with chin ups, but with these exercises you are exercising a number of muscle groups simultaneously in a way that promotes balance, and unquestionably produces extraordinary results.
If we take a head to head between push ups and the bench press, and compare and contrast.
Sure the bench press will give you well defined pecs, but at what cost. The fact is weight lifting rather than straightening our bodies out, and then strengthening them simply exacerbates the imbalances that many of us already have in our bodies. Short tight muscles, followed by missed training sessions due to injury is where weight training will ultimately take you.
How often will you need to lie flat on your back and push a heavy object up from it? Hopefully, not too often.
Compare this to the fully functional press up that not only strengthens the chest, arms and neck like the bench press but also stresses the muscles of your lower back and abdominals, thereby delivering a much more effective exercise. If you don't believe me test them out in the gym, if you're still a member and you will quickly note the difference.
If you want a body that emanantes energy, strength and power then you must try BodyWeight exercises to see for yourself how superior they are over the typical bump and grunt weights routine.
Energy, Strength, Stamina = Bodyweight Exercises.
REMEMBER PLAY FULL OUT!
Its called the "Younger Man Challenge", and is so called because it will sure make you feel younger by doing it, and especially when you crack it - ie one set per exercise. Lighter, leaner and a ton more energy.
In a nutshell, bodyweight exercises were designed to comprehensively strengthen your body, and by working with your own bodyweight they effectively reduce the risk of injury, which often comes from placing too much stress on muscles and joint, in particular heavy bench pressing, flyes,heavy squats and especially deadlifts.
The following is a series of bodyweight exercises, designed to target all your major muscle groups in order to give you biggest possible bang for your exercise buck. This sequence will boost your metabolism, and develop phenomenal strength and stamina throughout your whole body, effectively blow torching any fat from your body.
Before you begin, do 2 minutes jogging on the spot to warm up your muscles.
The exercise sequence is -
-Chin-ups - grab an overhead bar with hands slightly wider than your shoulders and pull yourself up, partial chin ups are fine for this sequence as we're seeking to build endurance as well as strength,
-Hindu or Free Squats (no weights)- squat down as though you're going to sit down on a couch, and then power up. Incredible for the lower back, legs and abs,
-Push ups - assume the position, and push them out. If you tire, completing the push ups on your knees is fine, as again, we're seeking to build both stamina and strength,
-Sit ups - lie on your back, feet flat on the floor with knees bent and curl up,
Cool down with another 2 minutes jogging on the spot and then stretch.
One of the great total body stretches that we recommend is the downward facing dog yoga stretch, held for 2 minutes.
Down Dog - 2 minutes.
Come to your hands and knees with the wrists under-neath the shoulders and the knees underneath the hips. Curl the toes under and push back raising the hips and straightening the legs. Spread the fingers and ground down from the forearms into the fingertips. Do not step the feet toward the hands in Down Dog in order the get the heels to the floor. This will happen eventually as the muscles lengthen.
Try bending your knees, coming up onto the balls of your feet, bringing the belly to rest on the thighs and the sit bones up high. Then sink your heels, straightening the legs keeping the high upward rotation of the sit bones.
Also try bending the arms slightly out to the side, drawing the chest towards the thighs. Then re-straighten the arms.
The deal is you want to do as many repetitions of each exercise as your AGE - for example I'm 30 years young, so I do 30 repetitions of each exercise.
Break it down, however it works best for you, say 4 sets of chin-ups, 2 of squats. At the beginning you may want to substitute extra push ups for chin ups, but you will know what works best for you.
Either way, this will get you huffing and puffing, and when you can knock out this exercise routine in 1 set per exercise you will unquestionably be phenomenally fit, and no doubt will even start looking younger.
Stevey Mcgeown has sinced written about articles on various topics from Body Building, Build Muscle and Body Building. Change works best when you replace an old behaviour with a new one. If you want a strong and lean body, then go to for your FREE Rep. Stevey Mcgeown's top article generates over 4400 views. to your Favourites.