Effective bodyweight workout routine: how to get fit without a gym


Bodyweight workout routine (calisthenics) or how to keep yourself fit in places with no training equipment and no access to a regular gym.


I really like the idea of keeping myself fit even when I have got no access to any training equipment. A few years ago I came across the notorious British criminal Charles Bronson's book Solitary Fitness, which only motivated me to search for better ways to remain fit and strong without access to a gym or a training equipment. A few year later another major inspiration for my pursuit was Tools of Titans by Timothy Ferris. In his book, I have found lots of useful workout routines of some of the greatest personal trainers and coaches. So I started experimenting with different forms of exercising and adapting them for my bodyweight training routine. I would like to share with you those that I have found the most effective for building up strength and flexibility.



Bodyweight workout routine for strength:


  • Push ups: This one is not a shocker, everyone knows that push-ups are one of the greatest bodyweight training exercises. But did you know that there are various types of pushups and some of them are more effective than the other? "A proper Muay Thai explosive push ups routine helps to develop your chest, shoulders and triceps muscles. On top of that, support required from other muscles during this exercise results in a wider range of muscle work integrated into this workout" Read more about explosive push-ups
  • Dips are great for developing triceps and chest muscles. The more advanced athletes can add weights for an extra resistance. Shoulder width dips are great triceps and muscles of your back. Wide arm dips are great for developing chest muscles.


  • Pull ups: overhand pullups are very good for training triceps, forearms and back muscles. Underhand pullups are more effective for training biceps. Behind the neck pull ups can cause neck pain and they don't offer as much training benefit as other types of pull ups.



  • Burpee: burpees are one of those exercises that are good for strengthening most groups of your body muscles. It helps to develop and tone your abs, chest, hamstrings and your arms. It is an ultimate exercise for strength and endurance.


Bodyweight workout routine for flexibility


  • J curl also known as a Jefferson curl is a simple yet effective exercise for an overall body flexibility. Unless you have tried this exercise in the past and you are very flexible don't try to do this standing on a box. Start easy with standing on a floor and do a few dips a day. You will notice a progress soon enough and at some point, you'll be ready to stand on a box. Don't try to "push through the pain", if you back starting to hurt that means you are not ready for the full stretch yet and you need to take it slow until you're flexible enough to complete it.



  • Shoulder stretch: great for a warm up and good as an after workout routine. Stretching helps to avoid pulled muscles and contusions. It also helps to treat small contusions post workout. This video also covers the elbow and a wrist stretch.


  • Hamstring stretch: leg and lower back flexibility are very important for an overall fitness. It will also make you less prone to suffer an injury while doing some demanding exercises or throwing a kick. In this video a set of 3 different effective hamstring stretch exercises are presented:


  • Thoracic bridge: a simple yet effective exercise. The main benefits of thoracic bridge is that it stretches you back, your arms and your hips at the same time. It also improves your posture




I hope that you enjoyed those bodyweight training routines. You may also be interested in Muay Thai workouts.





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