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Home / Fitness and Health / This 4-week body weight program brings you in summer shape at home

This 4-week body weight program brings you in summer shape at home



Yes, you can still build the summer muscles and powers you want, even if you don't have access to a gym. You just have to be creative and imaginative.

Strength training is strength training, regardless of whether you have dumbbells or kettlebells or not. You can still build a lot of strength with basic body weight exercises and with slight improvements to those basics.

The key is finding ways to push your body using only your body weight, and that means developing basic exercises. It also means being ready to challenge yourself by not only doing reps and doing 1

00 pushups, but also attacking new positions that force stabilizing muscles to shoot in new ways. During this full body workout, you will learn how to do this.

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How to Exercise Your Muscles with Body Weight

If you exercise without weights, you have to count your body weight and you have various tactics that can help you do this. Let's go through them.

One-sided training: Sure, a push-up or a squat with only body weight seems easy – and will eventually become easy. However, a one-arm push-up doubles your body weight for one side of the body. A lunge or a Bulgarian squat can be a similar challenge. Experiment with one-sided exercise to challenge yourself with body weight.

Pace and Breaks: If you slow down your repetitions and pause at certain points, you can hold on well and increase the amount of time under tension, the time a muscle actually has to stay during a set drawn together. Use them intensely to master body weight exercises and add challenges as soon as these exercises feel "easy".

Mental focus: Yes, a push-up seems to be a simple movement of your body weight. But what happens if you actively flex your abdominal muscles and glutes with every repetition and tighten your shoulder blades? And what happens if you think about it after five repetitions, when your muscles may have relaxed slightly? When you create tension throughout your body, basic exercises become much more effective. I often say that any movement can (and should) be a full body movement if you do it with the right total tension.

The Training

Now you are ready for the training. You would like to do this session four or five days a week depending on your training level. Try to rest at least two days a week, but you shouldn't really rest. Take a 20-minute walk or jog on rest days.

Warm up for each work with 2 rounds of this round: 20 jumping jacks, 10 reverse lunges per side, and a 30-second plank. Then get to work.

Bulgarian Squat Smash Superset

Work through this Bulgarian series; You need a chair or bench for this. Ebenezer Samuel does it with weight, but even if you do it with body weight, you get a malicious leg pump. Do 3 sets per page.

Inverted Row

You may not think you have a place for it, but there is a good chance that you will. Simply place it under a sturdy kitchen table (and test it first) and reach for the outside of the table. Hold on to your glutes. Do 5 sets of 8 to 10 reps. Take a break of 60 to 90 seconds between each set so that you can relax and focus on creating full body tension.

3-step archer push-up series

Now attack your chest and push yourself with a little one-sided strain. Do 3 sets of this archery push-up series and push your chest to the limit.

Sprinter Situp Challenge

End with a malicious core work. Do 2 sets of this sprinter situp challenge and attack abs and slants.

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