Home Random Health and Fitness How to Evolve Your Boring Bodyweight Workout

How to Evolve Your Boring Bodyweight Workout


Bodyweight workouts are a killer way to stay in shape, but working without any gear to provide resistance or challenge the way you’re moving can feel limiting. But you won’t always have easy access to gym implementsyou might be on vacation, at home, or even outside, where you’d not want to lug any weights.

BusinessInsider USA Images

Trainer Charlee Atkins, C.S.C.S. , suggests that you evolve those bodyweight workouts by adding a platform to use as a base for those movements, like a chair or a bench. The structure doesn’t provide resistance, necessarily, but you’ll be able to create different challenges you wouldn’t be able to take on with only yourself.

“Incorporating a chair (or bench) into workouts adds variety for all levels of athletes,” says Atkins. “If you are starting an exercise program, adding elevation to your workouts allows you to progress your strength-to-bodyweight ratio overtime. If you’re experienced, the change in elevation bumps the intensity of each exercise up a notch.”

But you can’t just pull up any stool for the circuit. Atkins notes that the chair or bench height should be between 12 to 24 inches from the ground. “If you are experienced and are progressing your current exercise routine, knock down the volume by doing fewer reps per set so you can progress your way back up the ladder,” she adds.

Just make sure that you’re working with a stable surface if you’re taking on the circuit with a kitchen table at home. Check out how Atkins stabilizes the chair in the footage below with a yoga mat. If you need one of your own, check out this option from our brand Backslash Fit.

Beginner: 2 to 3 rounds of 8 to 10 reps of each

Intermediate: 3 to 4 rounds of 12 to 15 reps

Advanced: 5-plus rounds of 12 to 15 reps

  • Squat
  • Feet Elevated Hip Raise
  • Push-Up
  • RFE Split Squat
  • Triceps Dips
  • Elevated Leg Extensions
  • Mountain Climbers
Previous articleVictoria Beckham dons red and white as she celebrates Chinese Valentine’s Day with David Beckham
Next articleHow to make basmati fried rice
DJ Chascolee is a One of Nigeria's Top DJ. With his passion for music and entertainment in Nigeria, he delivers juicy information cutting across entertainment, lifestyle, gossip, sports, and all. Don't forget that i CAN DJ that Function,from: Birthdays,AGMs,Club Rave,Product Launches,Weddings, Dinner Parties,Beach Parties,After Parties ceremony,Traditional Events,Pro Events Solutions.. Rainbow 94.1fm DJ/Solid100.9fm Dj /Rave91.7fm DJ We Also Offer: Promo On All Nigeria Radio Stations Top blogs and online music stores Alaba, Onitsha & Enugu Promotional Mixtapes 3 Months Circulation Street Djs , Club Djs, Mix Djs, Djs Association Dj's Mixtape Inter States Artiste club Tour Artiste Radio Tour Inter States mixtape and Distribution Verified Accounts Sponsored Ads Trends & Hypes Dj Chascolee Entertainment Follow us on: WhatsApp Lines.. ☎: - +2347034456612 ||+2348055341964 Τωϯ: - @djchascolee || Instagram: - @djchascolee ||
%d bloggers like this: