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Body Weight Warm-ups & Workouts To Try At The Gym Today

Many people don’t realize that a body weight workout can very demanding without the use of any gym equipment or any free weights. You can easily get in shape or stay in shape with a high intensity body weight workout that is accomplished in little time.

You may think of body weight exercises as for beginners only. However, do you realize that the strenuous Marine Corps Fitness Test only includes body weight for training? This can be as intense of a workout as you want to make it.

The Plan for Body Weight Workouts

You should include as many exercises that entail full body movements to increase the intensity of your workout and decrease the time spent working out. You can vamp up the intensity is several manners such as doing more reps, changing the angle of the movement to hit other smaller muscle groups and by decreasing the rest time between each exercise. If you are a beginner and can’t do the movements with your entire body weight, you can either change the angle or enlist the help of elastic bands to help you to achieve the correct movement.

What Makes Body Weight Training Effective?

Body weight training is the basic of all training. It helps you to move your body in all 3 planes of motion of frontal, transverse, sagittal and be able to perform in real world situations. This type of training is the key ingredient in fluid movements that can prevent injuries from workouts. Some professional trainers won’t let their lifters use weights until they master the moves in body weight training.

Bodyweight training improves your balance, mobility, coordination, stability, weaknesses and your reactive ness. Improving the control of your body gives you the strength foundation that you need to reach new heights of resistance strength training exercise.

Each workout should start with some dynamic movements to super charge your nervous system while they increase your core temperature and prepare your body for a strenuous workout.

Sample Bodyweight Workout #1

Warm up Glute Bridges

This targets the glutes and hamstrings to strengthen your hip extensions and hip abductions. Lie on your back on the floor with both knees bent and only your heels resting on the floor. Place your arms at about a 45-degree angle outward from your body with both palms facing down on the floor. Keep you back straight without rounding it and contract both your glutes and hamstrings while driving your heels into the floor to lift your body upward until you are resting only on your shoulders and heels on the floor. Do 3 sets of 15 reps.

Warm up Tin Men

This is a dynamic move to get your core temperature up. Start by standing tall and straight while looking forward. Lift your right arm to shoulder height and raise your right leg until you can touch your toes on the right foot. Return to the start position and alternate to the left leg and arm. Perform this move while walking forward and alternating legs and arms for about 1 minute.

Warm up Piriformis Stretch

This movement targets your hip mobility and your pelvic alignment as it stretches the hip abductors. Sit on a bench with your right foot flat on the floor. Lift your right leg and place your right ankle on your left knee with your leg crossed. Lean forward with both arms outstretched and bend to touch the floor or near the floor. Perform this movement 2 to 5 times per leg.

Beyond the Range Push ups

This move helps to build chest muscles and can be performed in two manners to add intensity to the exercise. Live on your stomach on the floor with a step up block of about 6 inches in height on both sides of you. Place a hand on each block and raise yourself as in a pushup with your toes on the ground. To intensify this move, you can use two swings on a playground to use as the blocks. The movement of the swings will add great intensity to the move as they are in motion when you do the push ups. Do 3 sets of 20 reps.

Bulgarian Split Squats

This is a unilateral movement to help maintain balance in the hip abductors to improve knee stability. Start by standing in front of a bench. Place your left foot on the bench and put your right foot flat on the floor in front of the bench. Bend your right knee to a 90-degree angle as you lower yourself into a squat. Keep your arms fully extended downward at your sides. Rise up after pausing at the bottom of the squat. Perform 3 sets of 10 reps per leg.

Pull ups

These remain the gold standard for increasing your back muscle mass. Perform 3 sets of 8 reps of any of the variations of pull-ups including the conventional manner at shoulder width grips, the wide grip, side to side, chin-ups, a narrow grip or towel pull-ups.

Walk Walkouts

This movement strengthens your core, shoulder strength and overall stability. Start in a handstand against a wall with your body facing the wall. Walk your hands outward from the wall while keeping both feet on the wall. Continue until your body is parallel with the floor. Then walk your hands back toward the wall. Keep your body straight at all times. Perform this movement as many times as you can.

After mastering the bodyweight training you will definitely need a post-workout supplement for a quick recovery period. Some great examples are BCAA Caps or BCAA powdered drink to help muscles to recover quickly and also give you some much needed liquids after a strenuous workout.

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