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No Equipment? No Problem.

Apr 9, 2020

Fitness doesn’t have to be something you only have to do at a gym. You don’t need a Bow Flex or a Peloton to be fit for life. I am not in any way speaking disrespectfully against those tools for fitness, but they are not the end all be all for getting in shape and I’m not concerned with the status associated with those fitness tools (example popular kids at the lunch table in elementary school.) Our bodyweight serves a major purpose in training because it requires movement.

No weights are necessary if you are generally wanting to be fit. Progressions and regressions also are present while we are performing unloaded movement, or “bodyweight training.” All body weight training consists of is variated unloaded movement patterns being performed via variated types of muscle actions.

  • Eccentric
  • Isometric
  • Concentric
  • Dynamic / Ballistic

Several people will probably think that bodyweight workouts are too easy. That they’re for beginners who haven’t been introduced to more intense forms of training. I say, “what about strength through volume.” What about performing 5 body weight exercise for 10 sets of 20. For example, Pushups, TRX rows, 1L RDL’s, Split Squats, and SL RDL’s. Tell me how “beginner like” that will be during and post workout.

training for every environment

It’s time to rethink the bodyweight training concept.

Progressive and periodized bodyweight training routines will prove you otherwise. It all comes down to periodizing and progressing. Here are two tables of no-equipment workout examples that are progressed/ variated from left to right. Table A. displays exercise progression via different muscle actions. Table B. displays exercise progressions via progressive variations

Table A: Periodization & Progression via Variated Muscle Actions

Screen Shot 2020-04-01 at 11.43.55 AM

TABLE B: Periodization & Progression via Variation, Sets & Reps

Screen Shot 2020-04-01 at 11.44.21 AM

The fact is, these tables contain plenty of great exercises that will challenge your muscles in a way you’ve never been challenged before, giving you a great workout wherever you happen to be.

What you need to keep in mind when it comes to bodyweight workouts is that things do not have to be the same, things can change every two to four weeks. Phasing is working through different styles of exercising in order to progress your results toward a goal. So, when you consistently workout in the same style and consistently train the same way, which is a trap that we all can fall into, your results eventually taper off and it becomes increasingly harder to get results if you never try something different. This is your body getting efficient at the movement that you’re practicing. You may need to push the rep ranges higher, take less time to rest between sets, or add other variables of intensity to the routine in order to challenge your body at the same intensity level that lifting heavier weights would.

Stay consistent, but variate as well. Variation will keep you mentally and physically “fresh.” If you are willing to adapt and get creative, you’ll have no problem getting that great workout in!

At the end of the day, I don’t have a magical guarantee for you, however I have these magical suggestions listed below:

  • Keep exercising even without equipment
  • Eat quality protein, vegetables, organic grains, and fruit
  • Drink plenty of water
  • Read
  • Work hard and be nice to people

I am certain you all have hope during these difficult times our Country is going though. I’m certain you have a chance and that you are much more capable than you probably know. No equipment, no problem.

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