In recent times, there are plenty of people out there who always want to stay fit and fine. Along with cutting off junk foods, people want to opt for the workouts as well. This is why choosing the best bodyweight workout circuit is always important. If you can follow the proper workout circuit in a regular manner, then there is no issue in staying fit. In fact, make sure that your body needs these kinds of workout and you can do it as well. Considering the facts, you can go ahead with these circuits. These help you to tone your body.
Bodyweight Workout Circuit – Top 10 Exercises
One leg squat
When it comes to the best bodyweight workout circuit or exercise, there is nothing better than the one leg squat. In this exercise, you will have to stand strong and keep your legs a little distant from each other. Then, try to lift one leg from the floor and then keep the leg up for the whole time. Then, sit onto a bench and drive yourself up with your opposite leg. You can do almost 5-8 reps of this exercise for the best results. This helps you strengthen your core and also loosen up the thigh muscles as well.
Here, start standing and then lift just one leg and bend this down right behind you in a one-legged squat. You need to try this exercise while touching your knee by bending down onto the ground behind the standing leg. You can also learn your torso and then reach your arms right forward as you descend. But if you cannot reach the ground that’s fine because you just need to practice and go as low as you can. It also makes your core stronger and good for your belly fat too.
Thigh and Hip Extension
First of all, you will have to lie on your back in the bridge position and then you just need to bend one knee so that it makes a 90-degree angle to the floor and after that, you will have to stick the opposite leg straight out — knees aligned. Along with your bent leg, squeeze your glute, push through your heel, and finally push your hips up and keep your hips level as you rise. Keep your straight leg extended throughout the exercise and keep it in line with your torso. It is a good bodyweight workout circuit.
When this is all about the bodyweight workout circuit, you will have to surely make sure that you go for a pushup. The pushup is one of the most excellent upper-body exercises. This is also a must-do to strengthen your shoulders, target your chest, and finally core and improve the health of your shoulder joint and girdle. You will have to keep your elbows in as you descend, then at the top, whenever you think that you have already pushed all the way up, you need to push just a little more and feel your shoulder blades roll around your ribcage.
You can try out this particular pushup variation for targeting your shoulders and then train your overhead-pressing muscles. Begin in a pushup position and then you will have to raise your hips until you have a straight line going from your hands to your hips. You will have to keep your elbows in as you descend, drive yourself back up and keep your hips up the entire time. Whenever you go for this exercise, it helps you to lose your muscles a lot.
There are plenty of athletes out there who get benefit from doing more pulling exercises like the inverted row than pushing exercises like pushups. This assists in developing strong, wide back, healthy shoulders, and good posture. Do these on the smith machine, a power rack, and also a TRX suspension trainer or rings. As you row, focus on squeezing your shoulder blades together. At the bottom, you can just sink your chest just a little for letting the shoulder blades slide along your ribcage.
Planks build your core and train you for keeping your torso stable against the variety of forces (essential for avoiding injuries). For the exercise and to do it correctly, you will have to ensure that you activate your core and spine and push through the floor to engage your shoulders. Instead of “bracing your core,” you just need to keep your ribcage down like you’re doing a mini-crunch and tuck your pelvis like you are only trying to round your lower back and also your core will turn on automatically. Then hold that position.
When you want to add the “armor” on your frame and enhance the size of your torso, you will have to go straight to the source with an essential bodyweight move that targets your lats, the largest muscle of the upper body. Pull-ups basically help you to strengthen your grip, which carries over to many different exercises. At the top of a pull-up, you will have to squeeze your shoulder blades and try to drive your chest to the bar and keep the spine straight.
You need to get on all fours with your hands under the shoulders and your knees under your hips; after you just keep your knees an inch above the ground. Then, crawl forward by taking a small step with your right arm and left leg also and then alternate. Keep your hips low and your head up.
You will have to keep your body in a straight line, lower down, and then gently press through the floor to complete a pushup. Immediately snap your feet under your body to land in a perfect squat position. This is also the best bodyweight workout circuit that you can actually consider. It also helps you to strengthen your core.