Integrating bodyweight exercises into your workout routine is a critical step that can truly revolutionize and enrich your fitness experience.
Shifting attention to free body movements and force functional, you can not only achieve tangible results, but also enjoy a series of benefits that go far beyond conventional weight training.
Index
Let's look specifically at 5 advantages of free body exercises:
1. Dynamic variation in training:
The diversity of movements that bodyweight exercises offer is an invaluable asset to your fitness routine.
Involving a wide range of muscle groups in a synergistic manner, these exercises not only make workouts more challenging, but also help improve coordination, balance and overall performance.
2. Versatility and ease
The beauty of bodyweight exercises lies in their versatility and practicality. Not being tied to the gym, you can do them virtually anywhere, anytime.
This freedom eliminate excuses for skipping workouts, whether you're at home, traveling or just out enjoying nature.
3. Long-term joint health
An often overlooked benefit of bodyweight exercises is the less pressure exerted on the joints compared to exercises with heavy loads.
This not only preserves the health of your joints in the short term, but also contributes to their long-term well-being, giving you an effective way to build strength without compromising your joint health.
4. Promotes mobility and flexibility
Many bodyweight exercises require a wide range of motion, promoting flexibility and mobility.
In addition to improving athletic performance, this practice helps to significantly reduce the risk of injuries resulting from limited movements. A perspective that goes beyond mere muscle building.
5. Strengthening the trunk as a focal point
One of the most intriguing aspects of bodyweight exercises is the their impact on trunk strength. Since all exercises involve the core as a stabilizing force, this results in better posture, a firmer base and a significantly reduced risk of back injury.
Examples of free body exercises to perform
Full Body
Heating
- 5-10 minutes of light running or skipping
- 5-10 minutes of dynamic exercises (jumping jacks, high knees, arm circles)
WOD
Push-Ups: 4 sets of 12 repetitions
Squats: 4 sets of 15 repetitions
Plank with Shoulder Taps: 3 sets of 30 seconds
Dips on chair or parallel bars: 3 sets of 12 repetitions
Longs: 3 sets of 15 repetitions per leg
burpees: 3 sets of 10 repetitions
- Stretching: 10 minutes focused on shoulders, legs, back and abs
Core and Cardio
Heating
- 5-10 minutes of light running or skipping
- 5-10 minutes of dynamic exercises (mountain climbers, jumping jacks, leg swings)
WOD
Mountain Climbers: 4 sets of 20 repetitions per leg
Crunch: 4 sets of 20 repetitions
Jump Squats: 3 sets of 15 repetitions
Plank with Rotation: 3 sets of 45 seconds
Box Jumps: 3 sets of 10 repetitions
Side Shelf: 3 sets of 30 seconds on each side
- Stretching: 10 minutes light and relaxing (focusing on abs, legs and back)
Strength and Resistance
Heating
- 5-10 minutes of light jogging
- 5-10 minutes of dynamic exercises (lunges, arm circles, jumping jacks)
WODs:
Push-Up (choose your favorite variation between standard, diamond, Hindu): 4 sets of 10 repetitions per variation
Pistol Squats: 4 sets of 8 repetitions per leg
Pull-Up or Chin-Up: 3 sets of 8-10 repetitions
Plank with Leg Raises: 3 sets of 20 total repetitions (10 per leg)
Triceps Dips on parallel bars: 3 sets of 12 repetitions
Jumping Lunges: 3 sets of 15 repetitions per leg
- Stretching: 10 minutes focused on shoulders, legs, back and arms
Let go of the preconceived idea that only heavy weights lead to significant results and prepare to discover your body's amazing potential without the encumbrance of heavy equipment.
The diversification and versatility of free body exercises are keys to an engaging, effective and sustainable fitness journey over time.
