Everyone likes to be comfortable, but when that complacency creeps into your training, it becomes a serious problem. One sure-fire way to reduce the effectiveness of your workouts or get you into a rut is doing the same old exercises over and over again. The basic bodyweight exercises we all know—push-ups, pull-ups, squats, lunges—are there for a reason. They’re great moves that work many muscles at the same time and can be performed almost anywhere.
They say diversity is the spice of life, and this is true in fitness life as well. Not only that, but it is also important for building a balanced and complete physique. But that doesn’t mean you have to ditch your favorite bodyweight routine altogether. It can be achieved. So here are some variations of both upper and lower body exercises. It can be run with little or no equipment.
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Instead: push-ups — Triangle (or diamond) push-ups
why:
The traditional push-up is an exercise that works the pectoral muscles, shoulders, and front deltoids. Doing this triangle he variation increases the difficulty, aligns the chest area to target, and also makes him one of the best tricep moves.
Method:
Begin by lying face down on the ground and placing your palms directly under your chest to get into a plank position. Bring your index finger and thumb together to form a triangle or rhombus. Elbows should be close to the torso and pointing backwards. Squeeze your core, thighs, and glutes while lifting your body off the ground until your arms are almost straight. Before starting the next rep, lower yourself toward the starting position with the backs of your hands touching your inner chest.
Extra credit:
Since this exercise requires both hands to be free, you can increase the difficulty by wearing a weighted vest like this one from 5.11 Tactical.
Instead: pull up — In the world
why:
Traditional pull-ups are one of the best upper body workouts, especially for shoulders, back and arms. By doing this “around the world” variation, you’ll make your biceps stronger by putting your full weight on one arm at a time.
Method:
Grab the pull-up bar with a wide overhand grip outside your shoulders. The starting position is called an active hang, with your feet off the ground and your body extended. From this position, lift your weight toward your right hand until the bar is at your chin, then slide it to your left hand while keeping your body lifted. Return the weight back in a controlled manner and repeat the movement, but starting with your left hand.
Extra credit:
Since this exercise requires both hands to be free, you can increase the difficulty by wearing a weighted vest like this one from 5.11 Tactical.
Instead: Squat — pistol squat
why:
Traditional squats are one of the best ways to work your quadriceps, hamstrings, and glutes. The whole body moves smoothly, so it has excellent mobility and balance. Before moving on to this move, the single-leg squat is the same principle, but it’s more manageable because you don’t have to keep your feet parallel to the ground. But doing this pistol he squat variation improves strength, mobility and especially balance.
Method:
Start by standing with your feet together under your shoulders. Extend your arms straight in front of you. When you’re ready, lift your right leg off the ground, keeping it straight in front of you like an arm, and begin lowering yourself down, shifting your weight onto your left leg. Do this in a slow and controlled manner, keeping your core focused and balanced. Continue lowering until your left foot is parallel to the ground, then slowly bring it back up. Repeat on the other side.
Extra credit:
Since this exercise requires both hands to be free, you can increase the difficulty by wearing a weighted vest like this one from 5.11 Tactical.
Instead: Lunge — forward lunge with rotation
why:
The traditional lunge is another great exercise for the lower body that involves the quadriceps and glutes and promotes greater mobility than the squat. Add extra challenge and keep weight on each leg for a longer period of time.
Not only that, but it deals with obliques in a substantial way.
Method:
Start with your feet hip-width apart and extend your arms in a straight line in front of you. Step your left foot forward and slowly drop it into a lunge position, where your left thigh is parallel to the ground. Keeping your posture straight, rotate your arm and torso over your left leg. Rotate your body to face forward, then return to the starting position with control. Repeat on the other side.
Extra credit:
If you want to take this exercise to the next level, try holding a sandbag or dumbbells throughout the movement, like Rogue’s.
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