The Bodyweight Workout

Image Courtesy of DC Comics

There’s no reason why one can’t engage in strength training. If you have no equipment and not space, try this bodyweight workout.

Note: I have pull-ups listed in this routine. I suggest you invest in one of these great Iron Gym doorway pull-up bars from Amazon.

However, a free way to do pull-ups is open a door in your house or apartment, put a bathroom towel over the top of the door. Then, pull yourself up and down as you hold onto the top of the door. The towel will keep your hands from getting chewed up.

Many folks don’t like to do bodyweight exercises. I think because it’s humbling. If any of these exercises are too easy, do a search online and you’ll find easier variations.

If you want to make them more difficult, you could add sets, weight (fill up a backpack or get a weighted vest), or do a search online for more difficult variations.

Do these three times a week.

  • Run 5 minutes
  • Pull-ups (3 sets of 12)
  • Hammer Pull-ups (3 sets of 12)
  • Bodyweight Lunge (3 sets of 12)
  • Sit Squats (3 sets of 12)
  • One Leg Standing Bodyweight Calf Raise (3 sets of 12)
  • Push Up (3 sets of 12)
  • Bench Dip (3 sets of 12)
  • Chest Dip (3 sets of 12)
  • Run 5 minutes
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