Bodyweight workoutsThe bodyweight workout routineMen’s Fitness EditorsNo barbells required.30Minutes4-5ExercisesYesEquipment

Bodyweight workoutsThe bodyweight workout routineMen’s Fitness EditorsNo barbells required.30Minutes4-5ExercisesYesEquipment

30 Minutes 4-5 Exercises Equipment Here's a hypothetical question for you: How much could Bruce Lee squat? The answer: Who cares?

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Man performing a pullup

30

Minutes

4-5

Exercises

Equipment

Here’s a hypothetical question for you: How much could Bruce Lee squat?

The answer: Who cares?

Point is: Guys like Bruce Lee didn’t need to heft heavy iron all the time. Instead, they trained with only the weight of their own bodies. As a result of that bodyweight training, martial artists like Lee developed supernatural proprioception, incredible muscle endurance—and, yes, explosive strength.

With these three workouts, you’ll be able to lay the same foundation for all-around, practical strength. Best of all, you don’t really need much equipment, if you need equipment at all.

Here are three bodyweight workouts. Incorporate all three workouts into your regular fitness regimen and be sure to master each of them before moving on to heavy weights.

Workout 1
Total-body bodyweight workout

1. Pullup

Sets: 3

Reps: 40

Rest: 60-90 sec.

How to

2. Pushup

Sets: 3

Reps: 40

Rest: 60-90 sec.

How to

3. Glute Bridge

Sets: 3

Reps: 40

Rest: 60-90 sec.

How to

4. Jump Squat

Sets: 3

Reps: 40

Rest: 60-90 sec.

How to

5. Ab-Wheel Rollout

Sets: 3

Reps: 40

Rest: 60-90 sec.

How to

Workout 2
The go-anywhere bodyweight workout

1. Chinup

Sets: 3

Reps: AMRAP

Rest: 60-90 sec.

How to

2. Feet-Elevated Pushup

Sets: 3

Reps: AMRAP

Rest: 60-90 sec.

How to

3. Bulgarian Split Squat

Sets: 3

Reps: AMRAP

Rest: 60-90 sec.

How to

4. Broad Jump

Sets: 4

Reps: Hold for 20 sec.

Rest: 60 sec.

How to

Workout 3
The powerhouse bodyweight workout

1. Neutral-Grip Pullup

Sets: 3

Reps: 60

Rest: 60-90 sec.

How to

2. Up-down plank pushup

Sets: 3

Reps: 60

Rest: 60-90 sec.

How to

3. Lateral Bound

Sets: 3

Reps: 60

Rest: 60-90 sec.

How to

4. Swiss Ball Leg Curl

Sets: 3

Reps: 60

Rest: 60-90 sec.

How to

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