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60 Body Weight Exercises Can Do Any Where

Weight Exercises Can Do Any Where

 60 Body Weight Exercises Can Do Any Where
60 Body Weight Exercises Can Do Any Where:

Training Routine

Doing higher reps with moderate weight could be beneficial for several reasons when it comes to fat loss. The muscle fibers used during high reps are slow-twitch muscle fibers.

These hold less glycogen, therefore less glycogen will be depleted from the body during the workout. This is important for keeping the muscles full and the metabolism high.

Also, the increased lactate from high-rep training supports growth hormone (GH) output which is also a key hormone for losing fat.

Slow-twitch fibers also recover faster between sets than fast-twitch fibers. This will make it possible for adherence to using shorter rest intervals, and keep the heart rate up throughout the workout; hence burning fatter.

The same concept of using mostly free weights and compound exercises as the heavy weight workout also applies to the lower-weight, high-rep workout above. Therefore, the same exercises can be applied but the weight needs to be adjusted to allow for more sets and reps.

Calf-Raise

From a standing position, slowly rise up onto the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. You can also try standing on a step for a greater range of motion, or quickly bounce up and down for more reps.

Static Lunge

Stand with your hands on the hips and take a long stride forward. Your feet will stay in this position throughout the exercise. Slowly lower your body until the knee of your opposite leg is close to or touching the floor. Push back up into the starting position and repeat with the opposite leg.

Split Squat

This is a great exercise that can be tricky to master. Stand in front of a raised surface and place one foot behind you (laces down) on said surface. Keeping your torso upright, descend until the knee of your rear leg touches the ground, and then push back up to return to the starting position. Make sure the knee of your front leg doesn’t move past the toes.

Donkey Kick

Kneel down on all fours with your legs bent at 90 degrees. Quickly lift one leg up behind you. Return to the starting position and repeat with the opposite leg. This variation places more emphasis on the glutes, and less on the hamstrings.

Hip Raise

To make this body weight exercise more difficult you can try doing it using only one leg. Bend the leg you aren’t using, to begin with, and then try it with your leg straight out in front of you to make it more difficult still.

Crunch

Lie on your back with your knees bent and feet flat on the floor. With your hands behind the head, contract your core and curl your upper back up from the floor. Hold briefly, and then lower yourself back down.

Plank

Lie face down with your forearms on the floor and hands clasped. Extend the legs behind you and rise up onto your toes. Keeping the back straight, tighten your core, quads, and glutes and hold the position for 30-60 seconds (or as long as you can).

Knee-Tuck

Hanging from a bar or rafter, pull your knees towards your chest. Keep your abs braced, and avoid swinging.

Chin-Up

Hang from a secure bar or rafter with your palms facing towards you. Keep your body in a straight line by tightening your core and glutes. Pull yourself towards the bar, pause, and return to the dead hang position. Try to imagine tucking your shoulder blades into your back pockets.

Push-Up

The classic push-up. Position your hands shoulder-width apart and brace your core to make your body into a straight line. Bend at the elbows until your chest touches the floor, and then quickly push back up to return to the starting position. Keep your elbows close to your body throughout.

Push-Back

Set up as you would for a push-up, but place your feet further apart and keep your hips up. Instead of pushing up, push back. This variation will train your shoulders and prepare for you some difficult body weight exercises.

Wide Push-Ups

The wide push-up targets the chest musculature differently to other push-up variations because of the disadvantage you are putting yourself at. Don’t go crazy, though – place your hands 3 or 4 inches beyond shoulder width.

Bear Crawl

Starting on your hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side.

Muscle-Up

Before attempting the muscle-up you should be able to perform pull-ups and dips for multiple reps, and even then it will be very difficult. Grab on to a bar or rafter that you can hang from. From there, swing forward to get some momentum and then pull-up as explosively as possible. Keep rising until you’re in a dip position above the bar.

Jump Squat

Start by doing a regular squat, but jump up explosively from the bottom position. When you land, lower your body back into the squat position to complete one rep.

Flying Push-Up

Set up for a regular push-up and lower yourself to the ground, but explode upwards and throw your hands out forward while lifting your legs off the ground, so that your body is completely airborne and parallel with the ground.

Overview:

Monday: Chest/Back
Tuesday: Shoulders/Abs
Wednesday: Biceps/Triceps
Thursday: Quads/Hams
Friday: Calves/Abs
Saturday: Cardio
Sunday: Cardio/Abs
Monday: Chest/Back

Chest - 4 sets of 15 reps

Decline Bench Press (chest)
Incline Bench Press (chest)
Flat Bench Press (chest)
Cable Cross Over (chest)
Dumbbell Flyes (chest)
Back - 4 sets of 15 reps

Stiff Leg Dumbbell Deadlift (lower back)
Hyperextensions (lower back)
Bent over Dumbbell Row (middle back)
T-Bar Row (middle back)
Lat Pulldown (lats)
Pull up (lats)

Tuesday: Delts/Abs

Delts - 3 sets of 20 reps

Arnold Press (delts)
Dumbbell Press (delts)
Dumbbell Lateral Raises (delts)
Dumbbell Rear Delt Row (delts)
Abs - 3 sets of 50 reps

Plate Twists (abs)
Hanging Knee Raises (abs)

Wednesday: Biceps/Triceps

Biceps - 3 sets of 15 reps

Hammer Curls (bis)
Dumbbell Incline Curls (bis)
One Arm Preacher Curls (bis)
Triceps - 3 sets of 15 reps

Kick Backs (tris)
Weighted Bench Dips (tris)
Pushups - close triceps position (tris)

Thursday: Quads/Abs

Quads - 3 sets of 15 reps
Barbell Squat (quads)
Walking Lunges (quads)
Leg Press (quads)
Abs - 3 sets of 50 reps

Ab Roller (abs)
Decline Crunch (abs)
Crunches (abs)

Friday: Hams/Calves

Hams - 3 sets of 15 reps

Roman Deadlifts (hams)
Seated Leg Curls (hams)
Lying Leg Curls (hams)
Calves - 3 sets of 30 reps

Standing Calf Raise (calves)
Donkey Calf Raises (calves)

Smith Machine Reverse Calf Raises (calves)
60 Body Weight Exercises Can Do Any Where Reviewed by Bodybuilding Gym on 04:09 Rating: 5

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