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Here’s the best part: You’ll not only burn fat and build muscle with just three exercises, you’ll also learn one of the secrets that street gymnasts use to bang out dozens of pullups and dips: the 10-to-1 method. Workout Routines. The get-ripped-anywhere outdoor workout series. Burn fat, lose your gut, and build muscle in just three weeks.
- Andrew Gutman
- Push-Up. The push-up is one of the most basic and effective moves for improving upper body strength. And it really couldn’t be easier to do. You get on all fours, keep your back straight, and repeatedly lower yourself down and up — working the chest, triceps, and shoulders.
- Squat. The squat is regarded as one of the best movements — loaded or unloaded — for improving mobility and taxing your legs. Some even refer to the squat as the king of all lifts.
- Inverted Row. Think of an inverted row as pull-up lite. You’re pulling less of your body weight, so it’s easier to do for beginners while virtually recruiting the same muscles as a pull-up.
- Chin-Up. This pull-up variant has you supinate the hands (turn them inward) when pulling your chin to the bar. Like a pull-up, the chin-up recruits the back muscles — the lats, rhomboids, and traps — but with more emphasis on the biceps.
Jan 11, 2024 · Steve Kamb. Last Updated: January 11, 2024. Here are the 44 best bodyweight exercises you can do to build muscle and burn fat, no gym required! These are the exact exercises we start our coaching clients on, and many perform them from their house or apartment.
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- Push-Ups (Chest, Triceps, Shoulders) Push-ups will be your primary horizontal pressing movement, similar to the bench press being your primary barbell horizontal pressing movement.
- Dips (Triceps, Chest, Shoulders) Dips are another upper-body pushing exercise that trains your chest, triceps, and shoulders. While not as popular as push-ups, parallel dips are a significantly harder exercise, making them an essential exercise for maximizing muscle growth.
- Chin-Ups (Back, Biceps, Forearms) Chin-ups are going to be a stand-alone exercise apart from pull-ups. This is simply because you have a limited amount of exercises with bodyweight training, and so the chin-ups are different enough to provide a unique stimulus.
- Pull-Ups (Back, Biceps, Forearms) Pull-ups are another of your foundational exercise for vertical pulling. The primary difference is that they use an overhand grip.
May 3, 2024 · |. Progress Your Bodyweight Workouts. |. Warm Up. Whether you don’t have access to a gym or want to spice up your training routine, consider bodyweight training. It might not seem like much...
Apr 18, 2024 · Steve Kamb. Last Updated: April 18, 2024. So you want to start exercising and get in shape, but don’t want to leave your house? Well, as your fitness Yoda, I’m going to share with you a great bodyweight workout routine that you can do ANYWHERE: In your living room, at a park, or in a galaxy far, far away…
Feb 19, 2015 · Program Duration 9 weeks. Days Per Week. 3. Time Per Workout 45-75 minutes. Equipment Required. Bodyweight, Other. Target Gender Male & Female. Workout PDF Download Workout. Workout Description. Bodyweight training is the fastest growing trend in fitness to date for good reason.
