Single Leg Squat

How many of you find it difficult to include gym membership into your budget? Or are just not a fan of those loud sweaty rooms filled with crashing steel and machines that resemble pieces of torture equipment?

Of course you could join a group exercise class to get fit and improve your muscle tone and certainly the Crossfit/ boot camp style/ interval training aerobic classes would serve this purpose but often these don’t conveniently  fit into your daily schedule either.

All is not lost. Body weight training is one of the most low-cost/ time effective / time efficient and convenient ways to work out, something you can even do at home in your own time. You will never need a fitness facility or specific equipment ever again. Just yourself!

Unless you want to look like a competitive bodybuilder you don’t need to spend hours in the gym pumping iron. Short high intensity workouts involving body weight and plyometric (jumping exercises) are more time efficient as you can switch quickly from one exercise to another because no extra equipment is involved and with short rests between exercises it is easy to raise the heart rate and improve your fitness level at the same time while preventing the boredom a long repetitive workout might bring.

Spider Man Push Up

By alternating short (one minute?) intervals of strength exercises (like a push up) and cardiovascular exercise (like a jumping jack) it is possible to keep the hearth rate up while encouraging muscle and strength growth at the same time. Interval or circuit training like this is a great way to promote weight loss and burn extra calories.

Body weight exercises are suitable for everyone because they are so adaptable, depending on your level and starting ability. They can be easily modified to become easier or more challenging.

Changing the speed of the exercise (especially making it slower) or increasing the repetitions can also make the workout more challenging.

Many bodyweight training exercises involve using the 29 muscles of the human core so when you perform body weight exercises you are automatically including those muscles into your workout.

Body weight training can also improve flexibility – just consider yoga is ALL body weight exercise! Performing movements through the full range of movement ensures joints move freely and can help reduce the risk of injury.


Bird Dog Plank

If you use the excuse that you have ‘’no time ‘’ to exercise then a twenty minute body weight workout at home is the answer! Even if you are in a hotel room you can find the time and you don’t’ need equipment!

Even when the exercises become less challenging the workout won’t become boring as gym exercises and machines might do as body weight exercise can continually be adapted to become more challenging – a basic squat can become a single leg squat, as in the photograph and then developed into a pistol squat (not shown).

Body weight exercises get results because they consist mainly of compound exercises, exercises which include lots of big muscle groups and numerous joints. Examples of these are push ups, pull ups, lunges, squats and sit ups (or their variations to suit you.) It has been proved these type of exercises promote both muscle gains and performance improvements.

Gyms and even exercise classes can be expensive.  Body weight training is free and can be done inside or outside, alone or with friends, depending what is convenient to you.

If you are not sure which exercises suit you then it is worth enlisting the help of a fitness professional specialised in body weight exercise to put together an initial workout for you so that you don’t over train certain muscles and neglect others, leading to muscle imbalance, can avoid exercises that might be contraindicated to existing or old injuries and monitor your technique.  They can also give you guidelines as to which direction to progress as you become fitter and stronger, providing adaptions and more challenging variations. In addition to more advanced squats, you could perform a more advanced ‘’spider man’’ push ups, a more advanced ‘’bird-dog plank’’ on one arm and leg (of course there are many more simple variations) and a single leg hip raise (which you can start using both legs until you progress to this version). The options are endless and don’t have to start this advanced!

62 thoughts on “BODY WEIGHT TRAINING”

  1. I just want to tell you that I am just newbie to weblog and seriously savored you’re blog site. Very likely I’m likely to bookmark your site . You definitely come with remarkable writings. Kudos for revealing your blog site.

  2. I simply want to say I am new to weblog and honestly loved you’re page. Very likely I’m likely to bookmark your site . You amazingly have superb article content. Thanks for sharing your web-site.

  3. What i do not understood is if truth be told how you’re now not actually a lot more neatly-appreciated than you may be now. You’re so intelligent. You already know thus considerably when it comes to this topic, made me for my part believe it from a lot of varied angles. Its like men and women aren’t interested until it is one thing to accomplish with Lady gaga! Your own stuffs nice. At all times handle it up!

  4. I’ve learn several excellent stuff here. Certainly worth bookmarking for revisiting. I surprise how much effort you put to make this sort of wonderful informative site.

  5. Good – I should certainly pronounce, impressed with your website. I had no trouble navigating through all tabs as well as related information ended up being truly simple to do to access. I recently found what I hoped for before you know it at all. Quite unusual. Is likely to appreciate it for those who add forums or anything, web site theme . a tones way for your client to communicate. Nice task.

  6. This design is steller! You obviously know how to keep a reader amused. Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Great job. I really loved what you had to say, and more than that, how you presented it. Too cool!

  7. Hi there, I found your blog by the use of Google whilst looking for a related subject, your website got here up, it appears to be like great. I have bookmarked it in my google bookmarks.

  8. Pretty section of content. I just stumbled upon your website and in accession capital to assert that I acquire actually enjoyed account your blog posts. Anyway I will be subscribing to your augment and even I achievement you access consistently rapidly.

  9. Only wanna remark on few general things, The website design is perfect, the content is real fantastic. “The reason there are two senators for each state is so that one can be the designated driver.” by Jay Leno.

  10. Great blog! Do you have any suggestions for aspiring writers? I’m hoping to start my own website soon but I’m a little lost on everything. Would you suggest starting with a free platform like WordPress or go for a paid option? There are so many options out there that I’m completely overwhelmed .. Any tips? Kudos!

  11. I think this is one of the most important information for me. And i’m glad reading your article. But want to remark on few general things, The website style is great, the articles is really excellent : D. Good job, cheers

  12. Thanks a lot for the helpful content. It is also my opinion that mesothelioma cancer has an extremely long latency period of time, which means that symptoms of the disease might not exactly emerge right until 30 to 50 years after the initial exposure to asbestos. Pleural mesothelioma, which is the most common type and influences the area about the lungs, could cause shortness of breath, chest pains, along with a persistent coughing, which may produce coughing up blood vessels.

  13. I have to express my admiration for your generosity giving support to persons who need help on that topic. Your real commitment to getting the solution all around became surprisingly productive and have specifically empowered some individuals much like me to arrive at their dreams. Your amazing invaluable help can mean a lot to me and substantially more to my peers. Best wishes; from all of us.

  14. Excellent post. I was checking constantly this weblog and I’m impressed! Very useful info specially the final phase 🙂 I take care of such information a lot. I was looking for this certain info for a very lengthy time. Thanks and best of luck.

  15. Excellent blog here! Also your web site loads up very fast! What web host are you the usage of? Can I get your affiliate hyperlink to your host? I desire my site loaded up as quickly as yours lol

  16. Have you ever thought about including a little bit more than just your articles? I mean, what you say is important and all. But think of if you added some great pictures or videos to give your posts more, “pop”! Your content is excellent but with pics and videos, this website could undeniably be one of the greatest in its niche. Good blog!

  17. Thanks for the points shared on the blog. Something also important I would like to say is that fat reduction is not information on going on a fad diet and trying to get rid of as much weight as possible in a few months. The most effective way to burn fat is by acquiring it bit by bit and right after some basic recommendations which can help you to make the most from the attempt to shed pounds. You may learn and already be following most of these tips, however reinforcing understanding never hurts.

  18. It’s perfect time to make some plans for the future and it is time to be happy. I’ve read this post and if I could I desire to suggest you few interesting things or advice. Maybe you can write next articles referring to this article. I want to read even more things about it!

  19. Good – I should certainly pronounce, impressed with your site. I had no trouble navigating through all the tabs as well as related info ended up being truly easy to do to access. I recently found what I hoped for before you know it in the least. Quite unusual. Is likely to appreciate it for those who add forums or something, website theme . a tones way for your client to communicate. Nice task.

  20. Great goods from you, man. I have understand your stuff previous to and you’re just extremely wonderful. I actually like what you have acquired here, really like what you’re saying and the way in which you say it. You make it enjoyable and you still take care of to keep it smart. I cant wait to read much more from you. This is actually a tremendous web site.

  21. I just wanted to write a quick remark in order to thank you for some of the splendid information you are showing on this site. My extensive internet search has at the end of the day been rewarded with really good facts to talk about with my close friends. I ‘d declare that many of us readers actually are truly fortunate to dwell in a perfect site with many outstanding people with beneficial solutions. I feel extremely privileged to have encountered the weblog and look forward to so many more fabulous minutes reading here. Thanks a lot again for a lot of things.

  22. Could I make a bit of advice? I’m sure youve got something great above. But let’s say you also provided a couple of links towards a website that backs up what you were you mentioned? Or even you could provide us with something to check out, something might associate just what youre mentioning, sth more tangible? [Reply]

  23. Hi there! I’m at work browsing your blog from my new iphone 3gs! Just wanted to say I love reading through your blog and look forward to all your posts! Keep up the excellent work!

  24. I wanted to jot down a note to be able to appreciate you for all of the marvelous tricks you are writing at this site. My extensive internet research has at the end been honored with sensible insight to share with my good friends. I would say that many of us visitors are quite fortunate to exist in a great site with so many brilliant individuals with interesting strategies. I feel truly blessed to have discovered the web pages and look forward to tons of more pleasurable times reading here. Thank you once more for everything.

  25. Next time I read a blog, I hope that it doesn’t disappoint me just as much as this one. I mean, I know it was my choice to read, but I genuinely believed you’d have something useful to talk about. All I hear is a bunch of complaining about something you could possibly fix if you were not too busy seeking attention.

  26. You can certainly see your enthusiasm in the work you write. The world hopes for even more passionate writers like you who are not afraid to say how they believe. Always go after your heart.

  27. I like this post, enjoyed this one appreciate it for posting. “The reward for conformity was that everyone liked you except yourself.” by Rita Mae Brown.

  28. I really like your blog.. very nice colors & theme. Did you create this website yourself or did you hire someone to do it for you? Plz answer back as I’m looking to construct my own blog and would like to find out where u got this from. kudos

  29. My wife and i felt quite thankful John could conclude his analysis while using the ideas he got from your site. It’s not at all simplistic to simply continually be giving for free helpful hints which usually many people could have been trying to sell. We really remember we need the writer to thank for this. Most of the explanations you have made, the easy site menu, the friendships your site help to create – it’s got all excellent, and it’s really making our son and our family reason why that topic is exciting, and that is very essential. Thanks for all!

  30. Attractive section of content. I just stumbled upon your web site and in accession capital to assert that I get actually enjoyed account your blog posts. Any way I’ll be subscribing to your feeds and even I achievement you access consistently fast.

  31. Hey there are using WordPress for your site platform? I’m new to the blog world but I’m trying to get started and create my own. Do you require any html coding expertise to make your own blog? Any help would be really appreciated!

  32. Very interesting information!Perfect just what I was looking for! “The only limit to our realization of tomorrow will be our doubts about reality.” by Franklin Delano Roosevelt.

  33. Hi, Neat post. There is a problem with your website in internet explorer, would test this… IE still is the market leader and a good portion of people will miss your magnificent writing due to this problem.

  34. Nice post. I be taught one thing tougher on different blogs everyday. It is going to always be stimulating to learn content material from other writers and practice a bit of one thing from their store. I’d desire to make use of some with the content on my weblog whether you don’t mind. Natually I’ll offer you a hyperlink in your web blog. Thanks for sharing.

  35. Nice post. I was checking continuously this blog and I’m impressed! Very useful information particularly the last part 🙂 I care for such info a lot. I was looking for this particular info for a long time. Thank you and best of luck.

  36. One thing I would like to reply to is that fat reduction plan fast can be carried out by the suitable diet and exercise. Someone’s size not merely affects appearance, but also the actual quality of life. Self-esteem, depression, health risks, plus physical capabilities are affected in an increase in weight. It is possible to make everything right and at the same time having a gain. In such a circumstance, a problem may be the root cause. While a lot food and not enough physical exercise are usually the culprit, common medical conditions and widespread prescriptions can greatly increase size. Thanks a bunch for your post here.

  37. Its like you read my mind! You seem to know so much about this, like you wrote the book in it or something. I think that you can do with a few pics to drive the message home a bit, but instead of that, this is wonderful blog. A fantastic read. I will certainly be back.

  38. Good – I should definitely pronounce, impressed with your website. I had no trouble navigating through all tabs and related info ended up being truly easy to do to access. I recently found what I hoped for before you know it at all. Quite unusual. Is likely to appreciate it for those who add forums or something, website theme . a tones way for your customer to communicate. Nice task.

  39. Having read this I thought it was rather enlightening. I appreciate you taking the time and effort to put this information together. I once again find myself spending way too much time both reading and commenting. But so what, it was still worth it!

  40. I wish to express thanks to you just for bailing me out of this type of circumstance. Right after looking throughout the the net and meeting tips that were not pleasant, I assumed my life was over. Living minus the answers to the issues you’ve resolved by means of your main post is a critical case, and those which might have in a negative way affected my entire career if I had not encountered the blog. Your primary know-how and kindness in taking care of every aspect was valuable. I don’t know what I would’ve done if I hadn’t come upon such a subject like this. I can at this time look ahead to my future. Thanks for your time very much for this impressive and result oriented help. I won’t think twice to recommend your web page to any person who would need recommendations about this problem.

  41. Very interesting details you have remarked, thanks for putting up. “There is nothing in a caterpillar that tells you it’s going to be a butterfly.” by Richard Buckminster Fuller.

  42. A powerful share, I just given this onto a colleague who was doing a little bit analysis on this. And he in truth purchased me breakfast because I found it for him.. smile. So let me reword that: Thnx for the treat! However yeah Thnkx for spending the time to discuss this, I feel strongly about it and love reading extra on this topic. If possible, as you turn out to be expertise, would you mind updating your weblog with extra details? It’s extremely useful for me. Big thumb up for this blog post!

  43. I’ve been absent for some time, but now I remember why I used to love this blog. Thanks , I will try and check back more frequently. How frequently you update your site?

  44. Howdy! I know this is kinda off topic but I was wondering if you knew where I could locate a captcha plugin for my comment form? I’m using the same blog platform as yours and I’m having problems finding one? Thanks a lot!

  45. I haven’t checked in here for a while as I thought it was getting boring, but the last few posts are great quality so I guess I will add you back to my everyday bloglist. You deserve it my friend 🙂

  46. Wonderful goods from you, man. I’ve understand your stuff previous to and you are just extremely excellent. I really like what you have acquired here, certainly like what you’re stating and the way in which you say it. You make it entertaining and you still care for to keep it smart. I cant wait to read much more from you. This is actually a tremendous site.

  47. Have you ever thought about writing an ebook or guest authoring on other sites? I have a blog centered on the same information you discuss and would really like to have you share some stories/information. I know my visitors would value your work. If you are even remotely interested, feel free to shoot me an e-mail.

Leave a Reply