There are a few important steps when creating your own body weight exercise routine. This type of workout is different from traditional weight lifting because the routine will take into consideration gravity and the angle of your body in relation to gravity. There are a few questions you want to ask yourself before beginning:
What part of the body do I want to workout today?
Many body weight exercises strengthen the entire body in one movement so although this is an important question, much of the time it doesn’t apply as much as traditional weight lifting. Though you can hone in on body parts just as easily as lifting with weights. When setting up your schedule, I recommend splitting your body up into four categories. These are:
- Upper Body Exercises
- Lower Body Exercises
- Ab Exercises
- Whole Body Exercises
Each day you can choose to target a specific area or simple choose option (d) whole body exercises and workout your whole body.
How long do I want to workout?
I recommend keeping your workouts shorter. You do not need (or want) huge rest periods between workouts. 30 seconds should be enough time. Even if you’re doing the same exercise over and over again. Use an interval timer to keep the workout moving. I recommend keeping the workout between 25-30 minutes. I workout typically 4-5 times per week and this is certainly enough. You have to make sure the workouts are intense though.
What exercises should I do?
There is a full list of exercises on www.Extreme-Exercises.com to choose from. Choose your level: Beginner, Intermediate, or Advanced and then a body region. If you are doing a full body workout you could choose a series of whole body exercises or choose 5 exercises from each category and do them successively. Making sure you only give yourself 20-30 second rest in between.
Again, as I said in the beginning, the focus of body weight exercises is on the angle of the body. There are two angles you want to think about:
1. At what angle am I working the muscle?
The muscle has many fibers in it. When you position your body at a slightly different angle, you work the fibers of the muscle differently.
2. What angle is my body in proportion to gravity?
This is an important question because this is how you position yourself in order to target the different fibers of the muscle. For example, say you were doing a normal pushup. You would be working mostly the muscle fibers in the middle of the pec. If you put your feet on a box or couch, this elevates your upper body and targets the fibers in your upper chest.
Creating your own body weight exercise routine can be fun and rewarding. Follow the above steps in order to properly develop a routine that fits your goals and lifestyle.
Sample Body Weight Exercise Routines:
Comment below on your thoughts!