August 18, 2020

The 42 Best Bodyweight Exercises (Work out ANYWHERE!) and More…

In today’s digest we bring you articles on The 42 Best Bodyweight Exercises (Work out ANYWHERE!), 14 Tips to Get Rid of Blackheads on Your Nose, Chin, and Forehead, Myolean Fitness and Flex Wheeler Back In Hospital Due To Leg Issues, Ronnie Coleman Offers Support. Hope you enjoy them…

The 42 Best Bodyweight Exercises (Work out ANYWHERE!)

Here are the 42 best bodyweight exercises you can do to build muscle and burn fat, no gym required!  These are the exact exercises we start our coaching clients on, and many perform them from their house or apartment. In a hurry? Sign-up for our free weekly newsletter and we’ll send you PDFs of our […]

Deadshot does his bodyweight training, in between "jobs."

Here are the 42 best bodyweight exercises you can do to build muscle and burn fat, no gym required! 

These are the exact exercises we start our coaching clients on, and many perform them from their house or apartment.

In a hurry? Sign-up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!


We’ve organized the exercises in today’s guide by major muscle groups (click to jump to those movements):

Plus, we’ll pull it all together at the end so you can create a complete bodyweight workout routine!

Note: If you’re here because your gym is shut down due to the outbreak of Covid-19, check out our guide “How to Stay In Shape (While Staying Inside).”

Alright, let’s get to it.

The 11 Best Lower-Body Bodyweight Exercises

Buddha isn't trying to lose weight. But he's also zen about you trying to.

You don’t need the gym for “leg day.” Do the following wherever! 

#1) ASSISTED BODYWEIGHT SQUAT (if you can’t do regular bodyweight squats):

Doing assisted bodyweight squats is a great step towards regular bodyweight squats

#2) BODYWEIGHT SQUAT:

Do a proper bodyweight squat to work out your legs

If you want even more instruction, here’s how to do a proper bodyweight squat:

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#3) ASSISTED PISTOL SQUAT:

A small stool can help when you first start doing one legged squats!

#4) PISTOL SQUAT:

The one legged "pistol" squat is a great advanced bodyweight movement.

#5) SUPPORTED LUNGES:

Do the assisted lunge until you can do regular lunges

#6) REGULAR LUNGES:

Do Lunges to strengthen your legs for the beginner bodyweight exercises!

#7) SINGLE LEG DEADLIFT:

Doing a deadlift on one lef is a great way lower body bodyweight exercise.

#8) HIP BRIDGE:

Raising your hips of the floor, like so, is how you do the bridge bodyweight exercise.

#9) CALF RAISE:

Just stand on a step, raise your heel , then lower.

#10) STEP UP:

This exercise really is as simple as stepping up and down a box or small secure stool.

#11) BOX JUMP:

Be careful on your box jump! But it is a bodyweight exercise.

The 8 Best Push Bodyweight Exercises

These LEGO characters are on a mission to grow some muscle.

Let’s walk you through the best bodyweight exercises to train your push muscles. We’ll more or less progress in difficulty as we go.

#1) KNEE PUSH-UP:

Knee push-ups like this are a great way to progress to a regular push-up!

#2) ELEVATED PUSH-UP:

Do elevated push-ups to work up to regular push-ups

#3) PUSH-UP:

This gif shows Staci doing a push-up in perfect form.

We have a whole article on how to do a proper push-up, but we also cover it extensively in this 5-minute video:

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#4) DECLINE PUSH-UP:

Decline push-ups like this are a great way to progress your bodyweight exercises.

#5) SIDE-TO-SIDE PUSH-UP:

Steve showing you how to do a side-to-side push up.

#6) ASSISTED DIP:

A resistance band is a great way to get started with this bodyweight exercise.

With a resistance band, you can start performing assisted dips. A great exercise while you build up strength for normal dips.

#7) DIP:

Bodyweight dips are a great exercise to include in an advanced circuit.

Here’s how to do a proper bodyweight dip if you’d like a step-by-step guide.

#8) HANDSTAND (WALL WALK):

The wall walk will help you build strength for a handstand. Be careful here.

The wall walk is a great exercise as you progress into a full handstand. If you’re a complete newbie to turning upside down, check out our guide “Get Your First Handstand” for a full tutorial.

Just make sure you take it slow with your handstand and don’t be an “Overeager Beaver,” a label we define in our guide “15 Mistakes That Newbies Make When Trying to Get Healthy.”

Download it and the rest of our guides for free when you sign-up for our weekly newsletter!

The 7 Best Pull Bodyweight Exercises

One arm pull-ups would be a great bodyweight exercise, but let's start you off with something easier.

Don’t neglect your pull muscles when creating your bodyweight workout. Here are the top 7 to include:

#1) INVERTED BODYWEIGHT ROW (HIGH):

A bodyweight row like this is a great "pull" exercise you can while building up strength for pull-ups.

An inverted bodyweight row can be a great “pull” exercise if you can’t do a pull-up yet, or if you don’t have a proper pull-up bar nearby. Because a good sturdy table can be used for inverted rows:

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Alternatively, you could do doorframe rows if your table seems sketchy:

Coach Jim showing you the doorway bodyweight row

#2) INVERTED BODYWEIGHT ROW (LOW):

As you get lower, like this, the row will be harder to do. Great way to progress into a pull-up.

Once you get comfortable doing an inverted bodyweight row, try going lower to increase the difficulty.

#3) BAR HANG:

Staci showing you the simple yet effective bar hang.

#4A) ASSISTED PULL-UPS (WITH BAND):

Staci using a band for an assisted pull-up, a great exercise for a bodyweight circuit.

A resistance band is a great tool to help build strength for proper pull-ups. It’s part of our arsenal for getting your first pull-up.

#4B) ASSISTED PULL-UPS (WITH BOX):

A box can be used instead of a chair for a pull-up.

#5) NEGATIVE PULL-UPS:

Staci jumping up to do a negative pull-up., a great movement until you can bring regular pull-ups into your circuit.

Once you start to feel confident enough you can do assisted pull-ups and support MOST of your own weight, start looking into negative pull-ups.

Jump and hold yourself above the bar, and then slowly, under control, lower yourself to the ‘starting position’ of a pull-up.

Then repeat!

This is a great way to build up enough strength to eventually get your first pull-up.

#6) PULL-UP:

A pull-up would be considered an advanced bodyweight movement, great for including in your at home training.

We have a full guide on proper pull-up form so you can hone in your technique.

#7) CHIN-UPS:

A chin-up is a pull-up, but with your hands facing towards you.

Much like a pull-up, but with your palms facing toward you.

Here’s a video going over proper pull-up and chin-up form:

[embedded content]

Don’t have enough strength yet to hoist yourself up? No problem.

Download our guide, Strength Training 101: Everything You Need to Know, for an exact plan of attack to start growing strong today:

The 11 Best Core Bodyweight Exercises

Wolverine does bodyweight training to keep his muscles strong (his bones already are).

Our next stop on building a bodyweight workout finds us at the core. Here are the 10 best exercises to include:

#1) REVERSE CRUNCH:

The reverse crunch is a great way to engage your core during your bodyweight workout.

#2) KNEE-PLANK:

If you can't do a normal plank, start with doing them on your knees until you can advance.

#3) PLANK:

The plank is a great bodyweight exercise to engage your core muscles.

#4) SIDE PLANK:

Doing a plank on your side is a great way to progressive this bodyweight movement.

#5) HIP BRIDGE HOLD:

[embedded content]

#6) HANGING KNEE TUCK:

Much like the standing knee tuck, but utilizing a pull-up bar.

#7) JUMPING KNEE TUCK:

If you have good jumping abilities, you can try the knee jump in the air.

#8) HOLLOW BODY HOLD:

The hollow body is one of the best ways to engage the midsection and stabilize the body. We utilize the hollow body exercise as part of our strategy for getting your first handstand.

The hollow body is a great exercise to practice doing a handstand.

Once you get comfortable holding the position, try…

#9) HOLLOW BODY ROCKING:

Extending your arms will up the difficulty of this handstand workout.

#10) KNEES TO ELBOWS:

If you have a bar to hang from, you can try this core bodyweight exercise.

#11) TOES TO BAR:

This is an advanced move, but is a great core bodyweight exercise.

Catch our guide “How to Strengthen Your Core” for even more exercise ideas!

5 Dynamic BOdy weight Exercises (Full Body)

Batman does bodyweight training during the day, At night he's fighting crime, or jumping out of cakes.

Next, we’ll cover some dynamic full-body exercises to get your heart rate roaring during your workout.

#1) WALKING JACKS:

Do walking jacks if you can't do jumping jacks!

#2) JUMPING JACKS:

Jumping Jacks are a great cardiovascular bodyweight exercise

#3) STAR JACKS:

If you start in a crouch you'll turn your jumping jack into a star jack!

#4) BURPEES:

The infamous burpee bodyweight exercise!

#5) BURPEES WITH PULL-UP (WHAA…):

If you start mixing pull-ups with your burpees, you are rocking it!

How to Build a Bodyweight Workout

You don't need a gym to start strength training, as shown here.

Alright, it’s time to pull this whole guide together and build a bodyweight workout!

We will pick a bodyweight exercise from each section:

We’ll aim for 3 to 4 sets under each category for 8-12 reps.

Plus, we’ll bookend the workout with a dynamic warm-up (DON’T SKIP) and a post-workout stretch.

Your warm-up can look like this:

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Your post-workout stretch can look like this:

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Example Bodyweight Workout:

  1. Dynamic Warm-Up
  2. Jumping Jacks: 10 reps
  3. Bodyweight Squats: 10 reps
  4. Push-ups: 10 reps
  5. Pull-ups: 10 reps
  6. Reverse Crunch: 10 reps
  7. Repeat 2-6 two more times, for 3 complete circuits.
  8. Post-workout stretch.

Boom!

You now have a bodyweight workout you can do in your own home.

Let's start bodyweight training!

You can mix and match from each category or progress to more difficult moves as you get stronger.

Now, you don’t HAVE to do these exercises at home. You can even do them while exercising around the world, like I did!

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If you want to learn all the fine details of building a workout, make sure you check out our extensive guide “How to Build Your Own Workout Routine.“ It’ll walk you through creating a program of bodyweight exercises – or using weights if you want to train in a gym.

Don’t want to bother creating your own bodyweight workout? No problem, I have two options for you:

Start at the Beginner workout and move onto the Advanced when it becomes easy.

This should help you get started with a bodyweight training routine. But we hear frequently that people want MORE instruction, MORE guidance, and MORE workouts.

If that’s you, we have MULTIPLE options to take the next step. Pick the option below that best aligns with your goals and timeline:

1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:

Nerd Fitness Coaching Banner


2) Good at following instructions? Check out our self-paced online course, the Nerd Fitness Academy.

The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and supportive community.

3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. 

Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these bodyweight moves into your training.

Alright, your turn: I’d love to hear how your bodyweight training is going!

Did you make your own workout? Try one of ours? Include different moves we didn’t cover today?

Leave a comment below with your results or any questions you have on bodyweight training.

For the Rebellion!

-Steve

PS: I highlighted “42” bodyweight exercises in honor of the late, great Douglas Adams.

A dolphin in honor of Douglas Adams.

###

Photo source: Deadshot, Laughing Budda, 102, 103, 104, hanging, Wolverine, Yeaaaah…. Surprise ladies!!, acrobat



The 42 Best Bodyweight Exercises (Work out ANYWHERE!) was originally published at LINK






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14 Tips to Get Rid of Blackheads on Your Nose, Chin, and Forehead

It seems simple, but do you really know how to get rid of blackheads? Personally, I’ve been at war against my blackheads since I first discovered Bioré pore strips back in high school. Seeing that black gunk is just so satisfying! However, that may not be the best way to get rid of them—or to […]

It seems simple, but do you really know how to get rid of blackheads? Personally, I’ve been at war against my blackheads since I first discovered Bioré pore strips back in high school. Seeing that black gunk is just so satisfying! However, that may not be the best way to get rid of them—or to prevent them in the first place.

Instead, it helps to learn how blackheads form, why they’re such a stubborn type of acne to treat, and why simpler, gentler, consistent treatment is actually the best way to deal with them. Here’s what the experts want you to know about getting rid of blackheads.

What are blackheads?

Both blackheads and whiteheads are types of noninflamed clogged pores called comedones. “A blackhead is an open comedone,” Shari Lipner, M.D., Ph.D., dermatologist at Weill Cornell Medicine and New York-Presbyterian, tells SELF. “It’s a large opening in a hair follicle that’s been clogged with oil, dead skin cells, and bacteria. And when this gets exposed to air, it oxidizes and turns black.” Whiteheads (closed comedones) are covered by a layer of skin cells that prevent them from oxidizing. So they look a little white, pink, or flesh-colored.

“A blackhead is a clump of oil and dirt mixed together in a pore,” Cecilia Wong, a celebrity facialist based in New York City, tells SELF. “If you don’t take care of your pores, eventually the dirt and oil will accumulate. If someone has a lot of blackheads, you can feel it—the skin is rough, scratchy, and bumpy.”

Basically anyone can get blackheads, but those with combination or oily skin are most prone to developing them, Marnie B. Nussbaum, M.D., a medical, cosmetic and laser dermatologist in New York City, tells SELF. And if you think you get them around your nose more often than anywhere else on your face, you’re not imagining it: The skin around your nose has a particularly high concentration of sebum glands, meaning extra oil and a higher potential for clogged pores.

How can you prevent blackheads?

As with managing any type of acne, a maintenance and prevention plan is usually necessary to keep blackheads at bay. That usually starts with a solid cleansing routine, which means washing your face twice a day and after sweating with a gentle cleanser, the American Academy of Dermatology explains (AAD). You should also be sure to use sunscreen every day (broad spectrum and at least SPF 30) because sun exposure can worsen acne. And it’s crucial for those with acne-prone skin to stick with products that are oil-free and are noncomedogenic, which means they won’t clog pores.

It also means keeping up with a few important behaviors, like washing your sheets and pillowcase regularly, washing your face soon after working out or getting sweaty, and keeping in touch with a dermatologist for ongoing advice and treatment.

What’s the best way to treat blackheads?

Perhaps because blackheads are both so common and so frustrating, people have tried countless weird (sometimes reckless) ways to remove them, including the grits exfoliation technique from Reddit and the DIY gelatin mask.

When comedones are extracted with something like a pore strip, you will see that plug of gunk removed in an extremely satisfying way. But as SELF explained recently, the pore remains dilated, which makes it easy for it to get clogged again and form another pimple. And please don’t try to do extractions on your own. “If not done correctly, that can cause permanent scarring,” Lipner says.

What’s the best way to actually get rid of blackheads? Slowly and gently, Lipner says. And we’ve found that the best—and least damaging—ways to treat and prevent blackheads tend to be on the simpler side. But “keep in mind you’re not going to get instant gratification,” Lipner says. It may take up to a month to see your skin get clearer.



14 Tips to Get Rid of Blackheads on Your Nose, Chin, and Forehead was originally published at LINK







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Myolean Fitness

Myolean Fitness June 4, 2019 · “I’ve been eating in a caloric deficit for a month but I haven’t lost any fat. What’s going on?” Simple: you HAVEN’T been eating in a caloric deficit. Actually, not having lost any fat is the ULTIMATE proof that you haven’t been in a consistent deficit! So what should […]

Myolean Fitness


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Flex Wheeler Back In Hospital Due To Leg Issues, Ronnie Coleman Offers Support

It has been almost a year since bodybuilding legend Flex Wheeler lost part of his right leg. However he is unfortunately still struggling with some things, leading him to being back in the hospital. Last October, reports emerged that Wheeler was in the hospital, in need of emergency surgery. This was later to be explained […]

It has been almost a year since bodybuilding legend Flex Wheeler lost part of his right leg. However he is unfortunately still struggling with some things, leading him to being back in the hospital.

Last October, reports emerged that Wheeler was in the hospital, in need of emergency surgery. This was later to be explained as the bodybuilding legend’s long-term health issues led to the lower part of his right leg being amputated. The following months were unbelievably difficult for him, both physically and mentally, but he was finally able to make a return to the gym, and it seemed like he was beginning to return to his love as an athlete.

Unfortunately it seems that Flex Wheeler has been struggling with some lingering problems. A recent post to his Instagram saw him back in the hospital. Although he does not explain exactly what is going on, he suggests that he is having trouble dealing with phantom leg pains.

“Well I fought as long and hard as I could not to come back here. But the last few days has been more then I could handle 😢😢 #pain #neuropathy #phantompain #dvt #torture #unbearablepain😭 #broken #hopeless #amputeelife 💔

It is extremely troubling that Wheeler is struggling like this. Phantom pain is a common phenomenon in amputees, where the brain feels very real pain, that seemingly comes from the limb that is no longer there. Unfortunately it seems that this is being too much for him, leaving him no choice but to go back to the hospital. This news got the attention of bodybuilding great Ronnie Coleman, who offered some support for his comrade in the comments.

“It’s all about the fight my brother, I need another surgery and I’m fighting with everything I got not to do this, these herniations ain’t no joke.”

Screenshot 20200817 123943

In the post, Wheeler seems to be feeling really down right now, and understably so. However in times like this, it is important to remember how far he has come. Obviously things are difficult, and it is hard to understand what he is going through of you have not been there yourself, but he has been able to stay positive at other points in this process.

“Just a little over a year ago things we’re VERY DIFFERENT❗❗

How time flys 🙌🏾

Life is to short❗Put all the BS and everything that’s Negative in your rearview mirror…”

It is unclear what Flex Wheeler will be going through at the hospital, in order to help get past this difficult time. FitnessVolt is sending him positive thoughts, and well wishes. Hopefully he will continue to demonstrate the unstoppable mental fortitude that has made him a fan favorite and tale of inspiration.

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Flex Wheeler Back In Hospital Due To Leg Issues, Ronnie Coleman Offers Support was originally published at LINK