Are you one of those lazy ass guys that can barely get out of your home to get to work? well, then this article is perfect for you. We will explain what does body weight workout means, and show you how it’s done with 5 simple exercises using only your own body’s weight.

What is body weight training?

You might be wondering what the hell am I babbling about with this bodyweight training? You probably always heard that in order to get in shape you have to go to the gym, drink a lot of proteins, and maybe in a year or so you will see results.

Well, I’m sorry to burst your bubble, but it’s not like that. Actually, it’s far from it, you can not only get in shape without leaving your home but if you work hard and add in some cardio workouts you will get ripped in no time.

How it’s done?

Body weight Training! This training method is just like it sounds, you use your own body’s weight to train your muscles. Push-up and pull-ups are bodyweight exercises because you use your own body’s weight as resistance and that’s how you get in shape.

A few tips before we get started:

  • If you really want to see results you have to be persistent, if you set a training schedule you have to stick to it!
  • You have to eat healthy, it means that you cannot eat junk food! Only healthy foods with high nutrition values.
  • Lastly you need to know, even if it’s from home, it is not going to be easy. So you need to find something to motivate you for the hard times.

Here is a list of exercises to get you started:

1. Push-ups

Works on

Chest, Shoulders, Abs, Arms, and Back.

How to do:

It’s done while in a prone position (as shown in the pictures) by raising and lowering your body using only your arms.

2. Pull ups how to do pull ups

Works on:

Upper and lower back, Shoulders, Abs, and Arms.

How to do:

It’s done while hanging on a pole, and by pulling yourself up until your chin is above the pole. (as shown in the pictures)

3. Squats how to do squats

Works on:

Thighs, hips, and all of the leg muscles.

How to do:

It’s done while standing straight with your hands stretched (as shown in the pictures), while moving the hips backwards and bending the knees you lower your body, then returning to the upright position.

how to do bench dips

4. Bench dips

Works on:

Arms, mostly the triceps.

How to do:

It’s done while holding a bench or something of that sort, and your legs straightened. You lower your body, until your forearm and your biceps are at 90 degrees (as shown in the pictures), and then you raise yourself back up.

5. Animal movement 

Mixing also movement patterns that originate from the animal kingdom such as reptiles and mammals like apes and cats helps us mimic "logic" behind the movement, it helps us understand our human body better and find new and ideal ways to move for specific purposes.


6. Planks

Works on:how to do planks

Abs, and Back.

How to do:

It’s done while in a prone position, similar to push ups positions only with your forearms bent. The exercise is to hold yourself this way as long as you can.

bodyweight training

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