Give yourself a break from all the heavy lifting and reap the muscle-building benefits of body weight exercise.
There are tons of at-home workouts you can do with no equipment and transform your body. That said, it can be tough to make those workouts add bulk and muscle mass to your physique. Luckily, we have a solution for you.
The key, is not only doing the right exercises, but also doing them in quick progressions that force your muscles to be explosive. This training routine is a great way to work out at home when you can’t make it to the gym.
The exercises and movements we have designed for you in this program will maximize results by constantly testing your strength against gravity while also working on stamina in various muscle groups.
The basic body-weight exercises to build muscle
This workout includes four categories of familiar exercises: squats, pushups, lunges, and planks. The benefits come from utilizing different variations of each of these, and the great results you’re looking for will come from taking an intense approach to each exercise until the routine is finished.
INSTRUCTIONS: Perform this workout as a circuit. Do each exercise for 30 seconds, then move on to the next exercise with no rest between exercises. At the end of the last exercise, rest for 1 – 2 minutes then repeat the circuit. Do the circuit for a total of 10 to 15 time
#1: Body weight Squats:
#2: Standard Pushups
#3: Body-weight Alternating Lunges
#4: Spider-man push ups
This routine is all about pushing your muscles constantly over a brief period of time—getting a lot done in a short period of time. The explosiveness in this routine will really work to reshape your body and build muscle.