What are the benefits of Bodyweight Training?

You always hear me harping on about how good weight and resistance training is and why in my opinion everybody should be performing some variation on a weekly basis. However, I realise that access to a gym isn’t available to everybody and therefore they need to be able to put together workout routines which they can do at home or outside. This is where bodyweight training can come in handy.

bodyweight training

Bodyweight training does have its limitations, but there are also a lot of benefits!

#1 It can be done anywhere
You don’t need a fancy gym set up or any weights to do a bodyweight circuit. I especially like to do them whilst I am on holiday! If you are just getting into fitness and are intimidated by the gym setup, it can be a great starting point.

#2 It can be challenging for any fitness level
You can tailor workouts to suit anybody. From the absolute beginner right up to the super advanced, there is a way of putting together an effective workout routine.

#3 It’s free
You own your body, no need for a gym membership.

bodyweight training - the benefits

#4 It can vary up monotonous gym sessions
No gym session should be monotonous or boring, however if you are in a bit of a rut, throw in a 20 minute bodyweight circuit and reignite that fire!

#5 Certain bodyweight exercises will target multiple muscles at once
Bodyweight exercises force you to use your core for stability as you work out instead of relying on outside support such as machines and benches.

#6 Bodyweight exercises can combine both cardio and strength training
Think about how much your heart rate increases when you perform a simple burpee? This type of exercise can therefore be a more efficient way to workout.

HOWEVER, there are a few limitations.

> There are only so many reps of burpees and bodyweight squats you can do and in order to see results you need to be progressing over time, i.e. making things harder.

> Plyometrics are not for everyone. They are very high impact and the force through some peoples joints is just too much and will cause injuries.

> Not everyone has a safe place or area to work out at home. Plus, training outside in the winter isn’t the most fun…unless you live in LA.

> It can be hard to motivate yourself.

Here are a couple of routines from an upcoming project (wink wink) which I am working on for you to have a go at…

bodyweight training workout

bodyweight training workout

Give these a try and send me a snapshot!

Love Abi xxxx

I have just put a short video up on my instagram account of this short flute finisher circuit which I did one morning whilst in Thailand. I got a hip circle resistance band just before I went away and have been absolutely loving it! It is great for creating added tension on the glutes. I have been using it in my warm ups before doing squats and deadlifts to get the glutes fired and prepped ready for the big lifts and have found that it really helps with that mind to muscle connection. But I have also been implementing it during my glute finishers like this one. I would highly recommend investing in one, but if you don’t have one then a regular resistance band will create a similar feeling.

 

I did a blog post about glute finishers previously after being inspired by Sohee lee and Bret Contreras, and I am still loving implementing them at the end of workouts. I do a variation of hip flexion, hip extension and hip abduction exercises to really target all areas of the glute for multiple reps and sets.

Here is one variation of a circuit which I like to do and it is also great because apart from the band you don’t need any other equipment so you can do it whilst travelling or if you workout from home. These are just photo snapshots to try and give you an idea of the exercise but if you want the full video then here is the link to my instagram page where you can see the proper form! 

A1) Banded bodyweight squats x 15

*ensure you are getting low enough and focus on forcing your knees out against the resistance of the band

IMG_5897

A2) Banded Glute Bridge x 15 View Post