Posts Tagged ‘Bodyweight’

Naughty by Nature really rocked it when they busted out their “Down with O.P.P” hit and now it’s time that you all rock it and get down with B.O.B.

The Benefits Of Body-weight training (B.O.B) are immense, yet sadly often overlooked and underused.

How many times do you incorporate body-weight  training? How many times do you see others using body-weight exercises?

Conversely, how many times do you see people endlessly using and waiting to use machines or any other piece of equipment?  A sad state of affairs.

One of the best machines or pieces of equipment that you can use is your own body! Look at gymnasts for example. They have arguably some of the best physiques in the world and spend very little time in the gym. They have the type of physiques and muscular development that most guys wish they had and yet you won’t find them spending countless hours in the gym or wasting time on the peck deck, leg extension, etc.

Master your own body-weight and you will start to display a body that is a lean, mean “machine”.

These are just a few of the basic bodyweight exercises you can and should be doing:

Push-ups

Squats

Lunges

Any sort of jumps (squat, lunge, one-legged, etc)

Handstands or handstand push-ups

Step-ups

Close grip push-ups

Pull-ups

Planks (front, side)

Mountain climbers

Burpees

The list is endless….all you need to do is pick a few, head to your local park/playground, enjoy the weather and bust out a few sets and begin to get lean and jacked!

In my bootcamp, I have all my guys/girls incorporating and mastering many of the above exercises and they are definitely put to the test. After all, if you can’t handle your own body weight, you have no right setting foot in the gym.

Here’s an example:
Perform the following exercises and then rest for 60-90 seconds and complete 5 rounds:

Push-ups x 20

Reverse lunge x 15 each leg

Mountain climbers x 50 (25 each leg)

Squat jumps x 10

Rest 60 seconds and repeat 4 more times.

Short, intense, and result producing.

The next session you could do step-ups, plank to push-ups, pull ups (on any bar at the playground), and burpees.  These types of workouts will crank up your metabolism and turn you into a fat burning machine.  And as you can see, the options are endless…it just takes you doing some work, busting your ass and using your body to its fullest!

So, are you down with B.O.B….

Yeah, you know me!

Keep well, keep strong,

Matthew B

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