22. Best Body Weight Exercises to Include in a Complete Body Weight Workout

In this video we will talk about the bodyweight exercises and how you can exercise at home just through your body without needing any gym.
A lot of us do not have access to a physical gym with weights, maybe because we want to save extra cash spent on gym membership or we live at a place where there are no gyms or maybe we travel a lot and are not able to commit to a gym. No matter the reason, we should not let the lack of access to a gym be an excuses to not workout. We have a lot of ways of exercising at home, through body weight exercises, which do not require any equipment.
Infact we believe that, even if we do have access to the gym, we should still perform bodyweight exercises as they provide numerous benefits.
Bodyweight exercises are a true indicator of our fitness, as they clearly test our strength with respect to our bodyweight. For instance, many of you might have come across a person who can bench more than anybody else in the gym, but cannot perform even a single pull-up. Although nobody can argue that they are really strong, we cannot really say the same for their fitness. A better metric for measuring fitness will be the amount of weight we can lift in proportion to our bodyweight. Benching 400 pounds, while weighing 400 pounds ourselves gives us a weight lifted to body weight ratio of one, which any average Joe can do.
Since with body weight we use our own weight as resistance, we cannot cheat. If we increase our weight, we need to become equally strong to be able to perform bodyweight exercise. This means we do not have any room for increasing our body fat percentage.
The other benefit of bodyweight exercises is that they are functional. Since we use our bodyweight as the resistance and not the machines, all our options are limited to the functional movements. Therefore bodyweight exercises force us to perform functional training and not just focus on our mirror muscles to feel good about ourselves.
Finally bodyweight exercises are great for building balance and mobility. Again the reason for this is that since we are limited to using our bodyweight as resistance, as we get stronger, the only path to increasing the intensity of the workout is to perform unilateral work such as single legged squat or single arm pushup. Such a workout improves our balance and mobility far better the exercises performed with weights
Now that we understand the benefit of bodyweight exercises, what are some of the best bodyweight exercises we can incorporate in our workout? Below we mention one exercise for each of the 8 Functional movements we discussed in lesson 4
• Best Bodyweight exercise for horizontal pushing is Push-ups. Many women find it difficult in the beginning to perform a push up; knee pushup could be great option if you find it hard to perform a push up.
• Best Bodyweight exercise for Horizontal Pulling is Inverted Row. In this exercise you lower the pull up bar to the waist level, grab hold of the bar while your torso is flat and parallel to the ground. You then pull your chest up to the level of the bar and then come down
• Best Bodyweight exercise for Vertical Pushing is Pike Pushups. This exercise is similar to a pushup with the difference being that your torso instead of being flat and parallel to the ground, comes towards the ground at an angle.
• Best Bodyweight exercise for Vertical Pulling is Pull-ups. Most of the beginners find it very hard. You can decrease the intensity by taking a small jump from the ground while going up and then coming down normally.
• Best Bodyweight exercise for Bending Pull is Single Legged Romanian Deadlift. In this exercise you keep your one foot on the ground and other suspended in the air. You then bend over keeping your back straight and extending your suspended leg. Go down so far that you can keep your back straight and then come back up.
• Best Bodyweight exercise for Bending Push is Sit-ups; this probably is the most popular exercise in the gym.
• Best Bodyweight exercise for Squatting is Squats. If bodyweight squats are too easy for you, perform squats with a heavy backpack to make it more challenging.
• Best Bodyweight exercise for Twisting is Bicycles. This is similar to sit ups, with an added twisting action such that it appears as if you are cycling.

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