Consider a Bodyweight Exercise Program

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We are always advising those who go to our website of ways regular working people can incorporate strength training programs into their daily lives. You may find a training program that you will be convinced will do wonders and you start being totally motivated to follow it through. But if it is totally impractical for your lifestyle it is not going to work for long. And for almost all of us working out just can't be a full-time job.
If you are looking for a program that costs virtually nothing, can be done by everyone and will keep you at your peak fitness without requiring a lot of time, keep on reading. Bodyweight exercises ticks all the boxes for getting a great workout that is designed only for you. You can use weights and other equipment, but the principle is to let your own weight provide the resistance. It's simple, and you can work at your own pace.
As we said, anyone can do them. Here are some of the advantages to these workouts:
1. Strength training and cardiovascular fitness.
2. Flexibility.
3. Core strength.
4. Balance.
One of the best bodyweight exercises we can do is one that probably for most of us goes back to grade school physical education classes. The squat thrust, also known as the Burpee, is both an aerobic and anaerobic exercise which can shorten exercise time. It is meant to be performed in rapid succession and will help you strength, coordination and agility. The four-count Burpee is the most common one, but there are quite a few variations.
The four-count Burpee is as follows:
1. Beginning in a standing position, drop into a squat position with your hands in front of you on the ground.
2. While keeping the arms extended, kick your feet back in the push-up position.
3. Quickly return your feet to the squat position.
4. From the squat position jump up off the floor, clapping your hands above your head.
This exercise goes back to World War II days when it was used to assess the fitness level of military recruits in the United States. To start with try doing this exercise for 20 seconds and rest for 10 seconds. Do this for eight intervals, or four minutes, but maintain a steady pace or you will burn out. As you get in better shape, increase the intensity.
Other great bodyweight exercises are the push-up, leg squat, and the pull-up. The pull-up is not the same as the chin-up; when done correctly the pull-up is actually more beneficial. The pull-up, done with palms of the hands away from you and pulling your weight upward gives the back and core a better workout, and those are the areas we are trying to work. 
The chin-up, on the other hand, has the palms facing you and taxes the biceps. Which method is easier to do probably depend on the individual and which muscles happen to be the strongest.
It is important to note that you should always keep proper form when doing any exercise to avoid injury. Because you will most likely be doing these exercises on your own you won't have a trainer to correct improper form. There are plenty of videos of these popular exercises on the internet and on our website to check your form.
Everyone who exercises has issues with muscle soreness, and light cardio exercise can help alleviate the pain. Diet can also play a part, and anti-inflammatory foods such as turmeric can help. Rich Carroll is a writer and avid health advocate now living in Chicago.


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