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Hardest Bodyweight Workout You Need to Do0 Comments

By zeeshan



There is no need to join the gym to carry out the exercise, which can keep them healthy and fit. There are various personal trainers, who suggest the hard at home bodyweight workout and the people can get these work out daily. These are perfect to burn the fat and build the muscle and they can work out effectively by use of their body indoors. It is incredibly tough and they need to have the strong and tough routine. They can do 15 seconds planking or 10 body squats and work yourself up to real deal.

20 X Burpees

Burpees are the full body exercise, working of arms, chest, quads, hamstring, glutes and abs with every rep. when you start the burpees, you need to drop into squat with your hands from the standing position in front of the feet. Then you kick your feet back behind you and keep the arms extending and you can adopt the raised plank position. The more adventurous can throw the press up in the mix for getting the difficulty.

20 x Body Weight Squats

The squats are the important part of the equipment free workout. It is the compound exercise with multiple muscle group work in tandem to move the body and have stronger legs with the increasing core stability. You need to stand on your feet and shoulders apart from the body. When you start the movement, flex your knees and sit back with the hips and continue down to full depth and reverse the motion until you return to stating position.

20 x Walking Lunges (10 x Each Leg)

Lunges are not looking as hardcore as the squats or push-ups but they are done to improve the balance and encourage the symmetrical toning and boost the hip flexibility.

They should start this exercise with their feet and shoulder width apart from the body and hands on the hips. They need to step forward with one leg and flexes the knees. They should bow down until their rear knee touches to the ground. Their posture should remain upright and their front knee should stay above the front foot. They need to drive through the heel of their front foot and extend their both knees to raise the back up. They need to step forward with their rear foot and repeat this exercise on opposite leg.

20 x Step Ups (10 x Each Leg)

This is the exercise with the improvement symmetry, form, balance and if it is done properly, it can increase the squat and dead lifting strength. You need to use stairs, steps or park bench and keep the chest up with shoulders on the back side. Push the body up with left leg straight and have a pause. Then lower down the both feet (right then left) to the floor and this is the one rep and you need to repeat it.

10 x Tricep Dips

Dips are the small compound exercise and it will go big on the chest and triceps and helps in toning the arm muscles and improve the strength. Take the position of the hands shoulder-width apart on the secured bench or stable chair and slide the bottom off the front of the bench with the legs in front of you. They can straighten the arms and keep the little bend in elbows to maintain tension in the triceps. Then they bend their elbows to lower the body towards the floor until their elbows reached to the 90 degree angle. When they reach at the bottom of the movement, press down into the bench to straighten the elbows and return to the starting position.

10 x Alternating Staggered Push-Ups

It helps in staggering push-ups to recruit the multiple muscle groups and joints, build the strength, endurance and creates the stability across the whole upper body.

You need to get into the traditional push-up or plank position and adjust your hands so that one slightly forward than the other. Keep the body lower to the ground and keep the core tight and elbows close. When your chest touches the ground, take a pause and them press back up to starting position and reverse arm position and repeat it.

30 Second Plank

The planking is offering core conditioning like no other move and it is supported the proper posture when they work with glutes and hamstrings. You need to plant the hands under the shoulder (slightly wider than shoulder-width apart) like you are in the position to do the push-up. Then you ground the toes into the floor and squeeze the glutes to stabilize the body. Then your legs should be working in the movie and they do not lock or hyperextend the knees. You need to hold there for 30 second and get more comfortable and increase it for as long as possible without taking the breath or compromise on the form.

Advanced Extra: 10 x One-Legged Squats (Each Leg)

This is the one leg squat, which is difficult for the most seasoned of gym rats. You should pull them off with the intense and lower back the friendly workout for glutes, hamstrings or quadriceps.

The boys should try this exercise if they are well-versed and in the good shape. You should stand in front of the pole, door frame or any other strong vertical object that allow them to reach to the opposite leg around it. They need to catch the object with both hands and lower down to the bottom of the pistol position with heel of their squatting leg remaining flat on floor.

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