Effective full body workout with just your bodyweight. You will be targeting legs and the entire upper body. Excellent to do at home or while traveling!
Weights are useful and we love to utilize them in our workouts. Bodyweight also works and in many aspects can be a better choice.
The only problem with bodyweight exercises is that they can be quite complex to do in the right manner. Even a normal bodyweight push up is rarely done correctly with a good scapula stabilization.
When it comes to central nervous system activity, bodyweight exercises are way more intense because they are significantly more complex than most exercises you can do with weights.
Thanks to the simplicity of the weights and machines, they can be very useful for learning the correct body mechanics and for developing mind-muscle connection.
The basic bodyweight exercises are already complex (and effective) and many people shouldn't be doing crazy variations until the basics are mastered.
You can effectively train the entire body with just your bodyweight and zero equipment (you don't even necessarily need a pull up bar), but in order to do this, you need to focus on quality of your repetitions and mind-muscle connection.
In this workout we have only used the basic bodyweight exercises to create a complete full-body workout. These work even for the advanced trainees if you utilize the exercises right!
BODYWEIGHT TRAVEL WORKOUT
REGULAR SQUAT: 3 x 10-16 repetitions
WIDE SQUAT: 3 x 10-16 repetitions
PUSH UP: 2 x 8-16 repetitions
PIKE PUSH UP: 2 x 6-10 repetitions
DIAMOND PUSH UP: 2 x 7-14 repetitions
WIDE PUSH UP: 2 x 8-14 repetitions
BODYWEIGHT ROW: 3 x 15-20 repetitions
EXTERNAL ROTATION RAISE: 3 x 15-20 repetitions
You can rest 1-2 minutes between sets and exercises.
For a complete bodyweight training program, see Movement 20XX. Strength, size, mobility and movement are all covered!