Bodyweight exercises involve simple exercise sequences that by using your whole body with every single movement develops extraordinary strength, stamina and endurance, promoting fantastic and rapid muscle growth while at the same time blasting fat from your body through sheer intensity, giving you a defined, toned and incredibly muscular physique.

Bodyweight exercises hit you from all angles and as your abdominals contract vigorously with practically every exercise give you a senstional abdominal workout.

Elite bodybuilders have always incorporated bodyweight exercises into their training routines, as they have been aware of the deep conditioning and inner strength that such training brings. The most popular bodyweight exercises used in bodybuilding comprise chin ups, free squats, dips, push ups and sit ups. But the range is endless.

Here's a sample routine that you can really get your teeth into. Break out a normal deck of cards -

1. shuffle the cards,

spades equal push ups

diamonds equal free squats

clubs equal chinups

hearts equal burpees

aces equal 25 sit ups

Burpee description - Begin in a standing position with feet close together. Then, squat down and put the palms of your hands outside and slightly forward of your feet. With your weight supported by your hands, thrust your feet backward so that you are in the traditional "up position" for a standard pushup. Do a pushup and return to the up position. Immediately after the pushup, pull your feet up to your hands in one movement, and stand back up to the original position. These will flat wear you out in short order, and are a good overall body conditioner.

2. begin. Take it one card at a time, and make your way through the deck. Facecards like King, Queen, Jack equal 10 repetitions, and every other card do that number of repetitions. For example the 8 of clubs means 8 chin ups.

This is an excellent training system and adds variety to every workout. Remember "No gyms, no special equipment, no excuses - bodyweight exercises!"

Like every bodyweight training exercise routine out there, its devastatingly simple, but by no means "easy."

Use a watch and record how long it takes, then beat it next time. The key to success with bodybuilding using bodyweight exercises, like everything else comes back to progress. This is an excellent training system and adds variety to every workout. Remember "No gyms, no special equipment, no excuses - bodyweight exercises!"