Back to Basics: The Best

Bodyweight Exercises
Getting back into the swing of things doesn't need to be confusing and
complex, stick to these classic bodyweight favorites.
John Annillo, C.S.C.S.

Getting into the best shape of your life is easy, right? Wrong. With
everything that’s out there we're sure that fitness pulls you in every
direction, and you get the push to try the “newest” and “coolest”
exercises. But, where have the basics gone?
We see it time and time again; you join the gym, hop on the bench
press, or even worse *gulp* the machine chest press, and you start
pushing away. But can you even do a proper pushup? If you can't do a
good pushup without the help of your knees, then you should really
avoid loading up the barbell to max out every week. Or how about the
guy who loads up the leg press and has his friend hop on top, yet he
can’t do a regular barbell squat. Let me guess, he has bad knees.

At Training for Warriors we have a saying, “don’t put on your tie

before your shirt.” If you never spend time building your foundation
then you will max-out your results prematurely. We incorporate
pushups into every upper body routine. A pushup, done correctly will
work your entire body from your fingertips to your toes. Check out
the Pushup Warrior app we created that has over 60 bodyweight
workouts and 120 different pushups (yes, 120).

Bodyweight exercises are not just for beginners, so do not dismiss

them if you can do 15+ reps. So whether you are just starting out or are
a seasoned veteran, there are plenty of variations for the following
exercises to build that solid foundation you missed or that addition
you’ve been dreaming of.
You can do these exercises anywhere to get more balanced and
increase your max lifts by working the smaller stabilizing muscles in
your body.

Target Muscles: Full-Body
Workout Level: Beginner-Advanced
Frequency: Perform this workout up to five times per week
Time Needed: 30-45minutes
How To Do It: Do this workout 3x’s a week or incorporate some of
these movements into your current routine. For a real challenge: Do 1
rep of each exercise (in a circuit), then 2, 3, 4….up to 10. Then go back
down. Time yourself to see how long it takes.

THE MOVES TO KNOW:

BASIC MOVE ADVANCED MOVE

Chin/Pull Up Muscle Up

Dips Ring Dips, Dips using Fat Gripz

Push up Divebomber, Handstand Push up

Bodyweight Squat Squat Jump

Inverted Row Inverted Row Hanging from two towels

Lunge Pistol Squat