Page 1

12 Best Bodyweight Exercises You Can Do to Get A Lean, Strong and Fit Physique

http://www.WhatIsListening.com http://www.DragonTortise.com Daily inspirations from blog at http://www.WhatIsListening.com/blog/


Limits of Liability / Disclaimer of Warranty The Authors and Publishers of this information has made their best effort to provide a high quality, informative book. No representations or warranties of any kind are made with regard to the accuracy, applicability, fitness or completeness of the contents of this book. The Authors and Publishers accepts no liability of any kind for any losses or damages caused, or alleged to be caused, directly or indirectly, from using the information contained in this book. The Authors and Publishers disclaim any warranties (expressed or implied), merchantability, or fitness for any particular purpose. As always, the advice of a competent, legal, accounting or other professional should be sought. The Author and Publisher do not warrant the performance, effectiveness, or applicability of any sites listed in this book. All links are for information purposes only and are not warranted for content, accuracy, or any other implied or explicit purpose. No part of this publication may be stored in a retrieval system, transmitted or reproduced in any way without the prior agreement and written permission from the publisher.


It is a common misconception that getting a lean, strong, and fit physique can only be done through lifting weights. There are actually several ways you can do if you are aiming to build muscle mass without really paying for expensive gym and exercise equipment and weights. With the right set of exercises combined with commitment and perseverance, you can obtain a wonderful physical build in no time. Here are twelve of the best bodyweight exercises that you can perform on your own: 1. ChinChin -ups – If you’re looking for a tough but surefire way of getting leaner and stronger, chin up routine is your thing. We say it’s tough because majority of beginners cannot even perform five complete reps. If you’re just starting, aim at a modest goals of doubling your reps and increase it gradually. You’ll find out later on that you are surprisingly getting immediate muscle growth. 2. Triceps pushups pushups – The target of this kind of pushup is the tricep, with the exception of the shoulder and chest. You do this by taking the standard position for any pushup but your arms should be extended to ensure they are shoulder width apart. Keep your back straighten up to ensure strong resistance on the triceps. 3. Parallel bar dips dips – This type of bodyweight exercise is also intended for the triceps. It focuses on building mass in the medial portion. You will need the help of a parallel dip apparatus this time. 4. Handstand pushups – This is another pushup routine that can provide large amounts of muscle mass both for the shoulders and triceps. 5. Rope pushups – This bodyweight exercise is the first suspension training on the list. The good thing about the combination of rope and pushups is that it makes the standard pushup routine pretty much harder. Consequently, harder means greater chance for a leaner and stronger frame. 6. One leg deadlift – The one leg deadlift is a bodyweight exercise that’s easy and convenient for beginners but does not lack the ability to provide lean muscle growth. It is specifically designed to develop the quads, hamstrings, and gluts.


7. One leg squat – This exercise is almost similar in terms of objective or targeted muscle to the deadlift but is a lot harder. It also focuses on gluts and quads. 8. PullPull-ups – every kind of pull up routine is tailor made to supply you added strength. If chin-ups are done while your palm is facing you, pull-ups on the other hand is performed while the palms are facing away from you. Since chin-ups are easier, you can start with it first and then after you feel it’s not challenging, go for harder and tougher pull ups. 9. One and half chinchin -up reps – the exercise is simple since all you have to do is you initially do a full chin-up rep and after that, lower back just half way. When you are at this position, pull back going towards the bar. Next, lower back in a dead hang stance. 10. Close grip pike pushups – the close grip type of pushup is a very hard and demanding bodyweight exercise, but it sure does give you the best triceps you could obtain. Just set your feet on the bench and take a pike position for your body. After that, lower your body into a bodyweight triceps extension. 11. Seated triceps dips – All you need to do in this exercise is sit on a bench or chair while your legs are extended but close to the each other. Extend your arms as well in a shoulder width distance and then slide your whole body slightly forward in order for your arms to carry the weight of the body in between the floor and the bench or chair. 12. Vertical pushup pushup – the last effective bodyweight exercise is the handstand or vertical pushup. It is done while the body is in a handstand position. The primary purpose is to increase the mass of the triceps. The best thing about it is that it is more efficient than regular pushups because it requires the arms to hold the entire body weight.


Cool Resources! Pocket Fitness and Gym Work iphone app from http://www.DragonTortise.com

“Our daily workouts are written in our Whiteboard, which you can see in this app. Everyday our workouts are different, FU FUN N and innovative! You CAN literally get fitter, faster, stronger in under 1 HOUR Per Day!� Updates from blog at http://www.dragontortise.com/workouts/

-

Get fitter, faster, stronger in under 1 ho hour daily! Workout demos, video tutorials included included, constantly being updated! Get inspirations from our workout pictures and photos! Fun, innovative, intensive workouts keep you fit and strong! iPhone app for Fitness itness best app for working out! Whenever you want to workout, any time, any where, simply fire up this app, choose your exercises from our whiteboard, and start working out! Check map in app for our gym location, come workout with us! Download and installl iphone app from http://itunes.apple.com/app/pockethttp://itunes.apple.com/app/pocket fitness-gym-work-your/id441214082?mt=8 your/id441214082?mt=8


App for Meditation and Relaxation from http://www.WhatIsListening.com “Awesome nature sounds, Healing melodies, Binaural Beats, Meditation music, Relaxation music and more for you to de-stress, sleep better, or simply just relax, let go and let be!” Daily inspirations from blog at http://www.WhatIsListening.com/blog/

-

-

-

-

Cool meditation app with nature sounds and music that you will like all in one app, constantly being updated! Stop. Pause. Listen to the music in the air! Anytime you like to relax, simply fire up this app and choose the music or melodies you like Cool meditation app Simply awesome! New melodies, music, sounds will be added based on users feedback. Tell us what you like to see in your app! “Awesome Nature Sounds and Melodies: For Meditation, Zen, Relaxation, Binaural Beats, Nature Sounds, Healing and more!” Download and install from appstore link: http://itunes.apple.com/app/awesome-nature-musicsounds/id443134328?mt=8


Awesome MuMu - Fun, Cute Game from http://www.AwesomeMuMu.com Every night a little girl called Yingying with golden hair will sit on top of her house roof together with a large, cute and mystical creature called MuMu. The little girl has a BIG dream, and always dreaming of flying high up grabbing all the jewels and treasures in the sky.

MuMu owns a magical wand and grabs colorful gems and treasures in the sky for Yingying. Each of the treasures represents a “life gift” which you can hang up on Yingying's Tree of Life. You will find the lucky double fish, beautiful peaches, lovely hearts, rare four clover leaf, golden birds, grapes, glittering stars, and lucky coin!!! The collection of treasures is hung on the mystical Tree of Life – the more there are on the tree, the more luck and fortune it will bring to everyone who sees them or receive them!!! Download and install iphone and ipad app from http://itunes.apple.com/app/awesome-mumu-picking-treasures/id428211621?mt=8

12 Best Bodyweight ExercisesYou Can Do to GetA Lean, Strong and Fit Physique  

It is a common misconception that getting a lean, strong, and fit physique can only be done through lifting weights.

Read more
Read more
Similar to
Popular now
Just for you