Everybody has “that” workout, the one that makes them gape in horror whenever their trainer mentions it. You probably don’t have a single name popping into your head right now, but I’m willing to bet that you have a few. Regardless of your fitness level, I’ve compiled a list of the six most dreaded, but frequently performed exercises. Compare your list to mine and see if any of these bodyweight exercises align with yours.
Frog Jumps are Fun for Building Muscles or are they?!
I enjoy the challenge of landing softly on one’s feet after jumping on boxes. Once your heart rate increases and your legs start to burn, however, the fun factor soon ends after a few more jumps. While frog jumps seem enjoyable at the beginning, there comes a point when you realize you’re in for a serious workout.
The same reason I enjoy box jumps so much is probably why I dread them now even though I know they are extremely good for working my lower body including my glutes and thighs. Indeed, Plyometric training is serious business. The quick, powerful movements strengthen your lower body muscle groups while also helping to give you thorough cardio.
Summary
Perform 2 to 3 sets of Frog Jumps with 12 to 20 repetitions per set. Frog Jumps are a great cardio workout and they also help you to work your entire lower body including your glutes and thighs. If you want to improve your speed, power, endurance and stability, then you might want to give Frog Jumps a go, never mind the initial inconvenience.
Fingers-crossed no Back Injuries with Burpees Bodyweight Exercises
Burpees look better than they actually are on TV right?! If you don’t fancy your upper body strength, you won’t fancy doing Burpees. Your arms and shoulder muscles are needed for this exercise which many of us are not genetically gifted with.
You can expect a lot of strain on your ligaments and tendons with shoulder and back injuries from this workout quite a common occurrence. However, this full-body workout is worth the effort if you can manage it. But fingers-crossed, you do so without any mishaps.
Summary
Burpees offer you a tremendous amount of health benefits. This exercise will give you stronger lungs and heart, and improve your blood circulation, cholesterol levels, and even brain function. In addition, Burpees are a full-body workout that will strengthen the muscles of your chest, shoulders, arms, abdomen, hips, buttocks, and legs. Burpees are definitely worth the pain. Try out 3 to 4 sets of 10 to 15 Burpees per set for maximum gains today.
Wall Sits are Punishing but Good!
It’s been 10 seconds into my Wall Sits workout, and I feel great, no sweat. Yeah, things are still cool after 20 seconds. But by the half-a-minute mark, the discomfort starts to set in and from then on my situation only gets worse. And to think I still have another 30 to 40 seconds of this exercise to go. I’m in for it now.
While Wall Sits may remind you of some timeout punishment you were made to endure as a kid, and believe me, it sure feels like it, this workout is actually quite helpful if you want to build endurance, stability, and your lower body muscles. So rather than being a chicken, why not include Wall Sits in your circuit today?
Summary
Do 3 sets of 30 to 60 seconds per set of Wall Sits for amazing lower body results. Your calves, quadriceps, hamstrings, and glutes will be given a proper workout with Wall Sits.
Mountain Climbers a Full-body worth of Pain!
If there is one hobby I would love to try out it is definitely mountain climbing. But why do I dread the next best thing in Mountain Climbers?! Well, for starters, my legs tend to hurt like hell and I have stomach cramps that seem like they would never go away. And don’t forget my arms, they are so painful I feel like I won’t be able to lift my towel let alone a dumbbell.
If you thought that was the worst of it, well, you are wrong, as I find it hard to catch my breath. I wheeze so hard, you’d think I was choking. But after all, is said and done and I’m all rested, I can definitely feel and see my gains from Mountain Climbers.
Summary
Mountain Climbers may be challenging, but it is sure to strengthen your core, back, legs, shoulders, and arms while also burning calories and working your cardio. Do 2 to 3 sets of mountain climbers with 10 to 20 repetitions on each leg for optimal results.
Pull-Ups for Dear Life in Building Muscles
Now I know what you are thinking, or maybe not, well let’s not spoil the moment now. But if you have tried Pull-Ups like I have (many times over), you will know it’s really hard work trying to lift your whole body upwards using just the strength of the muscles of your shoulders and arms.
You can imagine lifting all that dead weight, a horrible thought, believe me, I know. However, while Pull-Ups rely on your ability to lift your entire body over several reps, and this can be a grueling exercise indeed, you can expect some tremendous gains if you can hang on for dear life.
Summary
Pull-Ups offer a full range of benefits from improving your grip strength, and physical and mental health to strengthening the muscles of your back, shoulders, and arms. Perform anywhere from 15 to 24 Pull-Ups for each workout.
These Planks are Killing me or Not?!
Planks may seem easy enough as you just have to hold a position for a second, right?! But believe me, maintaining a static function is anything but easy, especially when you have to keep proper form. Not everyone has the patience or stability to properly execute the Planks, but worse still imagine a fly buzzing around your head as you do, not a pleasant situation is it?
There are many variations to this exercise, you have the high plank, reverse plank, knee plank, plank up down, classic plank, and so on. Do I have a favorite plank position? Not really, except maybe if you consider lying flat on my cozy bed a type of plank.
Summary
Planks are great for your abdominal muscles, back, hips, legs and glutes. They also help to strengthen your core while improving stability and balance. You should try out 3 sets of 30 seconds per set. Ideally, performing Planks 2 to 4 times per week is just about right.
In Conclusion
Love them or hate them, these bodyweight exercises will work your upper and lower body to build your muscles, strength, and endurance levels today. Just make sure you execute these workouts properly to avoid unfortunate injuries. Having a coach guide you on these workouts is a good first step. Good luck!
