Why Bodyweight Exercise?
You don’t need a gym full of equipment to build real-world strength and to gain some muscle. Calisthenics is a perfect way to reach
your goals in a minimalist style. Bodyweight exercises are not only minimalist in terms of equipment, they can be minimalist in terms
of time as well.
Your own bodyweight can provide more than enough resistance for progressive overload and it’s a safe way to train. While lifting external weights has benefits for building absolute strength, calisthenics builds relative strength, or strength that’s in proportion with your own bodyweight.
Basic exercises like the air squat, pullups, pushups and leg raises are foundational exercises that can be done almost anywhere. And you can still vary the intensity by adjusting the distribution of your bodyweight or by adding assistance when necessary. Included below are a series of exercises that have an option using EQualizer Bars and an option with only your bodyweight and a suspension trainer like the Lebert HIIT System. Give them a try!
About This Workout
This workout is designed to build strength and promote muscle. Reps should not be done fast, size and strength require slower reps
to ensure adequate time under tension.
This is a full-body workout that can be performed 2 to 3 times per week.
Each full-body routine hits all the major movement patterns of the body:
• Section 1: Upper Body Vertical Pushing
• Section 2: Upper Body Vertical Pulling
• Section 3: Upper Body Horizontal Pushing
• Section 4: Upper Body Horizontal Pulling
• Section 5: Lower Body Pulling (hip hinging and hamstrings)
• Section 6: Lower Body Pushing (squatting)
In addition, a bicep and triceps exercise is included at the end of the workout to isolate the arms and promote hypertrophy.
There are two options for each technique, i) an option using a Lebert EQualizer Bar and ii) an option that either uses the Lebert HIIT System or other suspension trainer, or no equipment at all.
Note that some of these techniques are fairly advanced, especially those using the EQualizer option. Scale as required.
Now in his 60’s, Greg has a passion for
inspiring others to reach their own
fitness goals. Interested in all aspects of
physical culture, he particularly enjoys
training bodyweight skills, weight lifting
It hadn’t always been that way. Faced with a number of chronic health issues growing up, Carver didn’t discover the power of healthy living until later in life.
Frustrated with being “sick and tired” all the time, Greg decided to take responsibility for his own health. He’s used his system to overcome his chronic health problems in the past, and now helps others transform their own lives, regardless of age or physical condition.
Greg credits his own success to the motivation he gets from others, be they mentor, coach or client. “I’m driven by other peoples’ enthusiasm, and love showing people how to look and feel their best”, he says.
Greg is the founder and head trainer of the StrengthBox gym in Toronto and the author of “Bar Strong: Lebert Fitness Parallette Fundamentals”. Through his in-person and online coaching, he helps other men build lean, strong and capable bodies through the practice of strength training, functional exercise and education. His guidance and training methods have resulted in countless transformations, in physique, vitality and confidence.
For each workout, set a timer for 40 seconds of movement and 20 seconds of rest or joint rotation. You can make it easier by adjusting intervals to 30 seconds of work and 30 seconds of rest. The goal is to complete 3-4 rounds, with time for stretching at the end.
Lebert EQualizers are the most stable bars without sacrificing the benefits of instability. With over 100 body-weight strength exercises for the beginner to the advanced, this high-quality functional fitness dip stand station with stabilizing challenger bars is perfect for full body bodyweight resistance exercises such as dips, push and pull ups, l-sits, knee and leg raises, stretches and more.
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Try the other workouts in our Fitness Fundamentals for Beginners 1
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