If you have only a small space at home for workouts, or do not want to buy any equipment, body weight training is a suitable alternative. Your body does not know, which equipment is used. That’s why you can increase power and endurance, but you have to do all exercises with a high intensity. Now I give some advice how to train with bodyweight.
The most important muscle groups in bodyweight training are thighs, back, chest and abdominals. Of course, the assistant groups get work besides those four biggest ones.
Squats, Lunges and Bulgarian Splits
You can do squats with different foot stances (narrow, medium and wide) and hand positions. There are different versions for lunges and Bulgarian split squats, too.
You need a some kind of chin-up bar. It can be wall or door attached. Here are some examples.
The basic push-up is performed on the floor with your hands about shoulder-width apart. Placing your feet on a bench and doing decline push-ups, will place more emphasis on your upper chest. If you are strong enough, you can do handstand push-ups, which are focusing to your shoulders.
There are hundreds of abdominal exercises. Check out this website.
BODYWEIGHT WORKOUT PROGRAM
Here is one example for your bodyweight workouts. Bodyweight Exercise Revolution. More information here.
During isometric exercises, the muscle doesn’t change length and the affected joint doesn’t move. The video below tells more about isometrics.
If you are ready to work regularly and intensively with your bodyweight training project, it is possible to get great results especially in muscle endurance.
If you have any questions, send them via email into firstname.lastname@example.org.