When it comes to fitness, mastering your own body weight is just as crucial as lifting iron. Bodyweight exercises are often underrated, especially by those who progress in strength training. Yet, these exercises offer a myriad of benefits that can enhance your overall athleticism, build muscle, and boost endurance—without the need for any equipment.
Whether you're on the go, short on time, or simply looking to mix up your routine, this bodyweight workout is the perfect solution. It can be done anywhere, anytime, and by anyone—no excuses. Get ready to challenge your body and push your limits with the ultimate Locked In bodyweight workout.
What Are Bodyweight Exercises?
Bodyweight exercises utilize your own body as resistance instead of external weights like dumbbells or barbells. By leveraging your body’s natural weight, you can perform a variety of movements that effectively target all major muscle groups, improve functional strength, and enhance mobility.
These exercises are not only great for muscle building but also for improving cardiovascular health, flexibility, and core stability. Whether you’re new to fitness or an advanced athlete, bodyweight training provides the versatility and intensity you need to unlock your full potential.
Why Bodyweight Training Works
Bodyweight training is incredibly effective for building strength, improving endurance, and boosting overall athletic performance. The key to getting the most out of bodyweight exercises lies in how you perform them—focusing on proper form, repetitions, and time under tension. This ensures your muscles are sufficiently challenged, leading to muscle growth and enhanced muscular endurance.
Whether you're a beginner or seasoned athlete, bodyweight exercises offer endless benefits for all fitness levels.
Building Muscle with Bodyweight Exercises
Contrary to popular belief, bodyweight exercises are not just for beginners. When performed correctly, they can be just as challenging—and just as rewarding—as traditional weight training.
Exercises like push-ups, squats, and planks engage multiple muscle groups simultaneously, providing both strength and cardio benefits. High-Intensity Interval Training (HIIT) that incorporates bodyweight exercises can elevate your heart rate while building muscle, giving you a full-body workout that delivers fast results.
The Locked In Bodyweight Workout
Get ready to unlock your full potential with this ultimate bodyweight workout. Each exercise targets different muscle groups to ensure a comprehensive workout that builds strength, improves flexibility, and enhances endurance.
1. Pistol Squat (4 Sets of 8 Reps Each Leg)
The pistol squat, or single-leg squat, is one of the most challenging bodyweight exercises. It demands balance, strength, and mobility, making it a fantastic movement for your legs and core.
How to Perform: Stand on one leg with your arms extended forward at eye level. Slowly lower your body while keeping your chest upright and the grounded foot firmly planted. Your non-working leg should be extended straight out. When you reach the bottom, your hamstring and calf should touch. Drive through your heel to stand back up.
Tip: Use a stable object for support until you build the necessary strength and balance.
2. Push-Up to Superman (3 Sets of 12 Reps)
This exercise combines the traditional push-up with the Superman pose, targeting your chest, shoulders, core, and lower back in one dynamic movement.
How to Perform: Begin in a push-up position. Lower your body, and as you push back up, extend your arms forward and lift your legs off the ground, mimicking the Superman flying pose. Hold for a second, then return to the push-up position.
3. Plank-to-Push-Up (4 Sets of 10 Reps)
This dynamic exercise strengthens your core while engaging your shoulders, chest, and triceps.
How to Perform: Start in a plank position on your forearms. Push up onto your hands, one at a time, moving into a full push-up position, then lower back down to your forearms. Alternate your leading hand with each rep.
4. Bulgarian Split Squat (3 Sets of 12 Reps Each Leg)
The Bulgarian split squat is excellent for building unilateral strength in your legs while challenging your balance and stability.
How to Perform: Stand a few feet in front of a bench or step, and place one foot on it behind you. Lower your body into a squat, ensuring your front knee stays aligned with your toes. Push through your front heel to return to the starting position.
Tip: Keep your chest upright and engage your core throughout the movement.
5. Decline Push-Ups (4 Sets of 10 Reps)
Elevate your push-up game by performing decline push-ups, which target your upper chest and shoulders.
How to Perform: Place your feet on a bench or step, with your hands on the ground shoulder-width apart. Lower your chest to the floor, keeping your body in a straight line, then push back up.
6. Single-Leg Glute Bridge (4 Sets of 15 Reps Each Leg)
This exercise targets your glutes and hamstrings while also engaging your core for stability.
How to Perform: Lie on your back with one foot flat on the floor and the other leg extended straight up. Push through your heel to lift your hips off the ground, forming a straight line from your shoulders to your knee. Lower back down and repeat.
Locked In Pro Tip: Keep your core tight and avoid arching your lower back.
7. Side Plank with Leg Lift (3 Sets of 12 Reps Each Side)
The side plank with leg lift is a powerful core exercise that targets your obliques, glutes, and hips.
How to Perform: Start in a side plank position with your elbow directly under your shoulder. Keep your body straight and lift your top leg as high as possible, then lower it back down.
The Bottom Line: Unlock Your Full Potential with Bodyweight Training
Bodyweight exercises are a versatile and effective way to build strength, endurance, and flexibility, all without the need for equipment. Whether you're at home, on the road, or in the gym, this ultimate Locked In bodyweight workout will challenge your muscles and elevate your fitness to new heights.
To maximize your results, consider incorporating the Elite Gains Stack into your routine. Designed to complement your workouts, this stack will fuel your muscles, speed up recovery, and enhance your performance, helping you stay locked in and focused on your fitness goals.