With my new book, Doorframe Pull-up Bar Workouts out this week, a new blog post seemed appropriate. My book is centered around exercises that can be done at home (or anywhere) with a pull-up bar. In today’s post, I’m going to list the top 5 bodyweight exercises. These are all fundamental movements in any exercise program and can be progressed or regressed as needed. All of these can be found in Doorframe Pull-up Bar Workouts
Pull-ups are one of the absolute best exercises that you can do. They are a great strength building exercise because you are pulling your entire bodyweight. Additionally, pull-ups work a wide variety of upper body muscles, including the Lats, Rhomboids, Biceps, Deltoids and Forearms. Pull-ups can be progressed or regressed to meet the needs of any fitness level and can be performed almost anywhere.
Push-ups should be a staple of any fitness program. Push-ups can be performed anywhere and require no equipment. Pushups work a wide variety of muscles in the upper body, including the Pectorals, Triceps and Deltoids. Additionally, push-ups are a great core exercise due to the trunk stability that is required to perform a proper push-up. While they are easier to perform than pull-ups, Push-ups are still a difficult exercise and can be progressed or regressed in order to meet the needs of any fitness level.
Lunges are among the most dynamic lower body exercises. Lunges narrowly beat out squats to make this list. Lunges work on almost all of the muscles in the lower body with a focus on the Quads, Hamstrings and Glutes. Lunges are also a great exercise for balance, stability and control. They can also be performed in a wide variety of ranges and in all planes of motion. This means that you are never at a loss for ways to make the exercise different and more dynamic.
4. Burpees or Squat Thrusts
Burpees are both my most and least favorite exercise. They are my most favorite due to the conditioning benefits and least because of how difficult they can be. Burpees are second to none as far as their ability to increase the heart rate and develop your conditioning. They are the perfect exercise to use with a High Intensity Interval Training protocol and can be used to build both anaerobic and aerobic conditioning. Like the other exercises mentioned, burpees are dynamic and can be modified to include pull-ups and or push-ups among many other movements.
5. Walking plank
The best core exercises are the ones which require you to stabilize your trunk with dynamic movement. In that way, walking planks are a great core exercise. While traditional planks can be great for the core, walking planks have the added benefit of forcing you to stay stable while there is a shift in your center of gravity. Additionally, the arm extension is a great way to strengthen your core.
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