The Complete Spartan Guide to Bodyweight Exercises
Bodyweight exercises are a fundamental aspect of exercise and fitness. These movements are a great addition to any workout, as they're relatively simple to master, require no expense, and can be performed anytime, anywhere. No equipment needed!
Reasons to Incorporate Bodyweight Exercises into Your Workout Routine
1. Bodyweight Exercises Save Time
Want to work out, but don't feel like trekking to the gym? Or, want to work out, but aren't quite ready to take on the gym? There's a bodyweight workout for that.
2. Bodyweight Exercises Solve Travel Problems
If you're traveling, and don't have access to a gym or want an excuse to explore your newfound surroundings while breaking a sweat, there's a bodyweight workout for that.
3. Bodyweight Exercises Solve All Sorts of Problems
Maybe you lack time, money, or any other logistics that affect your ability to consistently exercise. You guessed it: There's a bodyweight workout for that, too.
Related: The 15-Minute Plyo Box Bodyweight Workout to Up-Level Your Lifting Game
A Complete Guide to Bodyweight Exercises
Below, you'll find a list of Spartan-approved bodyweight exercises that will help you build strength, power, and endurance, while duly toning and sculpting your frame.
Each movement is linked to a demonstration video that will show you how to complete the movement with proper form.
As mentioned previously, these bodyweight exercises can be strung together to form a sweat-inducing workout masterpiece. You can also sprinkle them into any other routine, be it some form of cross training, HIIT, Tabata, or even CrossFit. In short, body weight movements provide a choose-your-own-adventure option for staying fit and effectively leave you with #NoExcuses. Take a look at the list below and start on your path toward more diversified workouts and a fitter tomorrow.
Put bodyweight training in to action today with the Spartan Bodyweight Training Plan.
Squat Variations: Sumo Squats | Basic Body Weight Squat | Jump Squats
Split Squat/Lunges: Lunges | Bulgarian Split Squats | Lateral Split Squats | Transverse Split Squats | 3-Way Split Squat | Split Squats
Single Leg Exercises: Step Ups | Single Leg Reach | Single Leg Box Squat
More Lower Body: Wall Sits | Glute Bridges
Related: Lower Body Cool Down Mobility
Push-Ups: Standard Push-Ups | Decline Push-Ups | Single Leg Push-Ups | Plyometric Push-Ups | Dolphin Push-Ups
More Upper Body: Shoulder Taps | Dips | Pull-Ups
Related: The Best Cardio and Upper Body Workout for OCR Obstacles
Planks: Plank | Side Planks | Plank Saw
Obliques: Russian Twists
More Core: Toe Touches | Leg Lowers | Hanging Leg Raises | Hollow Hold
Related: How to Do These 8 Great Core Strengthening Exercises
Plyometrics: Burpees | Broad Jumps | Box Jumps
Full Body: Bird Dog | Jumping Jacks | Bear Crawl