Workout Wednesday: Bodyweight Only
Have you ever wondered how you can get a decent exercise session in, using only your own body weight? It is possible, and there are many benefits to it, you just have to get creative.
Whilst you’re here, feel free to check out last week’s first ever Workout Wednesday newsletter - a template 30-minute gym-based workout for FREE by hitting this link.
Housekeeping
A few quick reminders before we begin:
You can access the entire Muscle Monday series for FREE here.
You can download my FREE guide, 20 Habits to Change Your Life, here.
You can get 10% off your next order at Awesome Supplements by using the code ‘EZEP’ at checkout.
Bodyweight only
Many people scoff at bodyweight workouts, mostly because they lack an open mind or are obsessed with external loads, heavy weights, and gym equipment. However, even after limiting ourselves to our own bodyweight, we still have plenty of exercise variables to modify, such as exercise tempo (speed of movement).
Whilst bodyweight-only workouts will not achieve that bulky look which so many people strive for, they are portable, can be done almost anywhere, and allow you to focus on the larger muscle groups. They are also free because there’s no need to perform them at a gym!
I’ll finish this introduction by saying that, realistically, most of us would benefit from a mix of traditional resistance training with external loads (free-weights, machines, etc) AND bodyweight-only workouts. However, if you’re in a hotel for work, can’t get to the gym, or fancy a different challenge, try the session below and let me know how you find it.
The EZEP Bodyweight Circuit
The following circuit requires plenty of space and is suitable for most generally healthy individuals of all abilities. As always, if you have any specific health conditions, consult a health professional before commencing a new fitness regime. If required, a chair or equivalent can be used for certain exercise variations.
A sensible warm up of either a five minute walk around the block to get the heart rate up, or some marching on the spot is sufficient. Three sets of 10 air squats would be sensible for good activation.
The circuit is simple enough, with a few points:
There are 7 stations, each with a selection of 2-3 exercises. Pick one exercise per station.
Once you’ve chosen one exercise per station, you can start.
Complete each exercise for 90s (or 45s per leg if one side at a time)
Rest for 30s after each exercise before starting the next one.
Rest for 2 minutes at the end of each circuit.
Complete the circuit 2-4 times, depending on your fitness level. Each circuit will take 16 minutes.
Station 1
Station 2
Station 3
Station 4
Station 5
Station 6
Station 7
Kneeling side plank/Side plank
Give this a go and let me know how you get on! If you have any questions or feedback, please let me know. Thanks so much for taking the time to read, and please continue to share far and wide by hitting the button below!
