Bodyweight is an underrated fitness tool that can be used to get a full workout without having to go anywhere. Bodyweight movements are not only economical, but they're also easy to perform and don't require any equipment. In this blog post, we'll present 6 of our favorite bodyweight exercises with explosive benefits!
This is the classic bodyweight movement and it's no wonder why. Pull-ups work your back, biceps, and forearms like nothing else. You can either do them with a neutral grip or an overhand grip to target different muscles.
Push-ups are another great bodyweight exercise that works your chest, triceps, and shoulders. You can do them with your hands close together or far apart to target different muscle groups. For an explosive version of push-ups, try doing plyometric push-ups. Plyometric push-ups involve jumping up off the ground before landing in the down position and pushing back up. This will increase the power and speed of your movement.
Burpees are one of the most hated exercises (and there's a reason why) but they're also one of the best. Burpees work your entire body and because there's so much going on, you can't cheat this move by using momentum to swing yourself up or out of it which is why people probably hate them.
One-legged squats (pistol squats) are a great way to build strength in your legs without putting as much strain on them as regular squats do. To perform pistol squats, hold onto something for balance if needed then lower into the squatting position with only one leg while keeping good form and control throughout the movement.
You'll need at least some degree of flexibility and hip mobility to get down low enough though – don’t worry if you can’t go all the way at first! Once you master the movement, you can work on holding the bottom position for a few seconds to practice balance and train your body as your strength progresses.
Mountain climbers are another great full-body exercise. They help improve cardiovascular endurance, speed, and agility. To do mountain climbers, start in a plank position then bring one knee up to your chest and quickly switch legs. You want to move as fast as you can while still maintaining good form.
Lunges are a great exercise for improving leg strength and stability. They also help increase the range of motion in the hips and improve flexibility. To do lunges, stand with your feet hip-width apart then step forward with one foot and lower yourself until your front thigh is parallel to the ground. Make sure that you keep your back straight and don’t let your front knee go over your toes. Push yourself back up to the starting position and repeat on the other side. Be careful not to bounce or
10 Lunges (each leg)
15 Mountain Climbers
5 Pistol Squats (each leg - alternating)
Repeat this 3x and your legs will be pretty toasty! We spread the exercises out evenly to prevent going back-to-back movements with your legs.
We hope you enjoyed this list of bodyweight exercises with explosive benefits! Be sure to try out these movements in your next workout and see how they improve your performance. Thanks for reading!