Training using only your bodyweight (or very limited equipment) can be an extremely effective way of training, particularly when travelling and have limited time and/or access to the gym. When performing bodyweight training, you don’t necessarily have to stick to traditional rep and set schemes. Below I present 4 alternative ways to set-up your workouts for maximum effect. Enjoy!
1. Timed Circuits: Choose between 2-5 exercises, select the number of reps for each exercise and perform as many sets you can in a given time frame. These are great when pushed for time as you can choose a time frame to suit your circumstances.
Example Circuit 1: -
A1. Bodyweight Squats x 10
A2. Push-Ups x 10
A3. Reverse Lunges x 10
A4. Hanging Leg raises x 10
A5. Pull-Ups x 5
Time: 15 minutes to complete as many circuits as possible.
Even if you don't have access to a gym or lots of weight, you can still have a very effective workout.
Example Circuit 2: -
A1. Broad Jumps x 5
A2. Diamond Push-Ups x 12
A3. Single Leg Hip Bridge x 12
A4. Negative Chin-Ups x 5
A5. V-Ups x 15
Time: 15 Minutes to complete as many circuits as possible.
2. Total Reps: Select exercises and decide on a total number of reps to complete. More difficult exercises should be assigned fewer total reps, more simple exercises can be assigned a greater number of reps (e.g. pull-ups vs push-ups). It is advised never to take any set to complete failure. Going to failure will impair your ability to recover, taking you a lot longer to complete all the reps. Try to leave 1-2 reps in reserve on every set.
For Example: -
A1. Pull-Ups x 25 Reps
A2. Push-Ups x 50 Reps
Record how long it takes you to complete the total number of reps for each exercise.
B1. Single Leg Squats x 25
B2. Burpees x 50
Record how long it takes you to complete the total number of reps for each exercise.
3. Ladders: A technique popularised by Russian Kettlebell expert Pavel Tsatsouline. Ladders enable you to maximise volume without burning out, because only the top set of each ladder are challenging. These work well for exercises such as push-ups and pull-ups.
Let’s say you can complete 8 full range of movement pull-ups before failing. You could do a ladder of 1,2,3,4,5 before taking a break and repeating 5 times. The rest interval should be between 60-90 seconds. This rest, combined with the easier sets at the beginning means there is less chance of fatigue accumulating too quickly, allowing you to perform a greater number of reps than more traditional rep schemes.
Using Ladders on exercises such as Push-Ups can be highly effective.
4. EMOM’s: EMOM’s stand for Every Minute on the Minute and are borrowed from the world of Crossfit. Here you set a stop-watch and you perform a given number of reps for a certain exercise. Once completed, your rest time is however much time is left of the minute. Once the clock comes back round you go again. You can vary the length of time but generally 10-15 minutes works well.
For example: -
- Chin-Ups x 5 reps EMOM (10 Minutes)
- Tricep Dips x 10 reps EMOM (10 minutes)
Or
A1. Pull-Ups x 3
A2. Burpees x 3 EMOM (10 minutes)
Bodyweight training can be highly effective. Just because you don’t have access to tonnes of weight doesn’t mean you cannot have an extremely effective workout. Give some of the methods outlined here a try & you won’t be disappointed!