Best Bodyweight Exercises Ever

By Mike Thiga author of The Muscle Experiment

The correct use of these three simple bodyweight exercises done as a circuit will give you an amazing workout. When doing a simple squat variation, plus pull-ups and dips you'll be able to work all the muscles you got, your heart will increase the blood supply to these muscles giving much needed extra oxygen to the working muscles.

Below are two different bodyweight exercise routines trained with a full day's rest between training, so that means three times a week. To get the full benefit one should complete the first three workouts in the first week and then the second week train the 1A,1B, 2, 3A and 3B routine listed below.

The three simple movements are performed decreasing the reps done on each movement, starting at 10 reps and going down to 1 rep as you get closer to the point of failure. If the movements are done in the sequence listed below you'll get leaner and build your endurance and fitness, enabling you to complete more reps on each movement.

1. JUMP SQUAT

Reps: 10 to 1 Rest: 0 sec.

Standing with your feet about shoulder-width apart you start off by squatting down to halfway and then jump as high as you can. You are then landing with soft knees as you slowly lower down to half way of a full squat, you then prepare your next rep doing 9 reps, then 8, down to 1 rep.

2. PULL-UPS

Reps: 10 to 1 Rest: 0 sec.

Hanging from a pull-up bar, tree limb or jungle gym you pull yourself upwards until your chin gets higher than your hands. Start off doing a 10-rep set, doing one less rep in each circuit as was described in jump squat listed above.

3. Dips

Reps: 10 to 1 Rest: 0 sec.

Holding yourself above the dipping bar with arms locked out over parallel bars, you then slowly lower your body until upper arms are about parallel with the floor. Start off by performing 10 reps and then reduce by 1 rep on each cycle as you did with the two movements listed above.

If you have access to a playground or a park, or even your garden, if it's longer than 50 feet, because you start by doing body-weight exercises like bear crawl and the crab walk. This is a tough workout and will require strong legs.

Perform exercise pairs that marked "A" and "B" as supersets, this means you'll complete one set of 1A. then one set of 1B before resting. Repeat until all the sets are complete. Please note the parallel bar hand-walk is done using straight sets, doing a set, resting, then repeat. This workout will combine well with the Body-Weight option listed above.

1A. BEAR CRAWL

Sets: 3 Reps: Crawl for 50 feet Rest: 0 sec.

Keeping your back flat you start off by bending down, planting your hands firmly on the ground. You then, keeping your back flat, walk on all four limbs as fast as possible for 50 feet. Your legs should be as straight as possible, stepping your feet outside of where your hands are landing.

1B. CRAB WALK

Sets: 3 Reps: Walk for 50 feet Rest: As needed

Sitting on the ground bridging upward with your hips to form a tabletop. You then walk forward on both your hands and your feet as fast as possible for 50 feet.

2. PARALLEL BAR HAND-WALK

Sets: 5 Reps: Hand-walk to end of the bars and back, resting as needed.

This movement can be done using a jungle gym, parallel bars or any length of bar that will support your bodyweight. Hanging walks should be done by walking to the end of the bar you've selected and walking, hanging by your hands to the end of the bar and back.

3A. FORWARD SPRINT

Sets: 5 Reps: Sprint 50 yards Rest: 0 sec.

Running at around 90% of your max speed.

3B. BACKWARD SPRINT

Sets: 5 Reps: Sprint 50 yards, resting as needed

Running backwards fast as possible.

Note: For more information checkout The Lost Secrets of Bodyweight Training