Hanging out drinking my morning coffee and doing a little brainstorming. The question: what exercises should make up the core of my workouts for the OutdoorFitnessProject? In an effort to optimize everything, these questions are constantly on my mind. I know, strange. I have had more than one debate on the “if there was only one exercise” question. Obviously deadlifts, I don't know how you could disagree. I digress. There are two reasons why I am doing this. I will use the exercises below when writing my bi-monthly training plans and it will serve as a reference for you.
To create a specific and balanced list of the best bodyweight exercises, you need to categorize types of exercises. I did this by breaking down bodyweight movements into three categories: isometric, plyometric, and resistance.
Quick refresher
Isometric holds are static. These include handstands, front levers, planks, etc.
Plyometrics are explosive movements. These include box jumps, squat jumps, plyo push-ups.
Resistance includes your standard push ups, handstand push-ups, pistol squats.
I follow a standard structure for my bodyweight training routines and switch up exercises every 8 weeks. This is a smart way to set up bodyweight routines as it provides the consistency necessary to progress and build strength. One of the most common pitfalls in training is inconsistency in following a routine. If you are not consistent, you will never get the full benefit out of strength training.
Routine is structured like this: warm up, iso holds, resistance, plyometrics. I do not include plyometrics on every workout, but that is decided ahead of time and included in my plan.
Exercise list to pull from:
Iso holds:
Handstands
Planks-all varieties
Front lever
Back lever
Planche - frog stands, etc. as planche’s are tough
Bridge
Bodyweight Resistance:
Squats
One leg squat variations: Pistol, skater, etc.
Push-ups: all variations
Handstand push-ups
Pull-ups
Chin-ups
Muscle-ups
Rows
Upside down shrugs
Bodyweight curls
Dips
Lunges
Leg curls
Plyometric Exercises:
Box jumps
Box sprints
Long jump
Lateral jumps
Plyo Push-ups
Mountain climbers
Burpees
High knees
There are many more great exercises, but these are some of the best. I will continue to edit my list throughout the year. My goal is not to have a laundry list of every exercise, but to have a list of the most productive outdoor exercises. If you would like to share an idea, leave a comment or shoot me an e-mail using the link below.
Take action, get active!