It is my sincere belief that before lifting weights, you must master bodyweight movements. Instead, most men go straight to the weights. It’s all about lifting as much weight as possible. However, in the process, these guys end up getting big, bulky, slow, and fat.
If that’s your goal, then that’s fine. But you want a more leaner, athletic physique along with the athletic skills to show for it, then you need to start of with performing bodyweight movements in an interval format.
The best part about bodyweight training is that it doesn’t cost you a dime! Just go to your local park and start training with the monkey bars, dip bars, pullup bars, and benches. Some parks even have incline benches for abs!
Here are three basic bodyweight movements you can start off with:
Hanging Knee Raise
- Grab a pullup or monkey bar. Bend your knees and tuck your feet behind your body.
- Contract your abs and lift your knees up towards your chest. Return to starting position.
- As you get stronger, start to straighten out your legs until you can perform the movement with your legs fully straight.
- Place your forearms on the floor and lift your body off the floor so that your body is balancing only on your forearms and toes.
- Hold this position for the recommended amount of time.
- Squat jumps should be a staple in your playground routine. Stand with your feet slightly wider than shoulder width apart.
- Squat down by pushing your hips back as if sitting on a chair. Keep pushing your hips back until your knees bend naturally.
- Make sure to keep your abs tight and back straight. Keep your chest out. Do not let your knees go past your toes.
- If they do, then stop he movement and return to starting position. Try to keep moving your hips back until your thighs are parallel to the ground.
- From this position, explode up and jump as high as you can. When you land, try and go back into squat position.
- This is a fast, continuous movement.
These are obviously just a few of the infinite number of bodyweight movements that you can perform. I’ve actually used these, and 9 other movements to create a full body, 3 day per week bodyweight program called the Shah Training Playground Workout Program:
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