Men: Keep Your Muscles Hard With Ease

Every man should do Charles Atlas's simple 10-minute exercise routine every day, say Brett and Kate McKay.

Men are busier than ever today. Our society has created a non-stop culture that often leaves little time for exercise. Thankfully, Charles Atlas shared a simple 10 minute exercise routine in a 1936 Physical Culture Magazine. While 10 minutes is not enough to give to your health, it’s better than nothing and can help keep you from getting soft. What’s great about this exercise routine at home is it doesn’t require any weights. Ready to get started? Let’s get ripped! Read more

Tumbling Bodyweight Exercise Workout

Mark de Grasse performs a series of tumbling, rolling, pull up, squat jump, and other bodyweight exercises. Perform each bodyweight exercise series three times for 90 seconds, resting 45-60 seconds between sets.

Tumbling Bodyweight Exercise Workout:
A: Box Jump to Roll - 3 x 90 sec
B: Bar Swing to Roll to Up & Over - 3 x 90 sec
C: Roll to Neutral Grip Pull Up to Back Roll - 3 x 90 sec
D: Handstand to Roll to Box Jump to Bar Swing - 3 x 90 sec
E: Roll to Crow to Back Roll - 3 x 90 sec

Bodyweight Exercise Program to Build Muscle and Lose Fat

Bodyweight exercises are strength training exercises that do not require weights for resistance. Your own body weight is enough resistance to build an amazing level of muscle, and bodyweight exercises are definitely challenging enough to chisel away any extra fat. If you want to build more muscle and burn more fat, then this bodyweight exercise workout program is for you.

The 4 Basic Bodyweight Exercises

• Pull-ups
• Squats
• Push-ups
• Sit-ups 

These four exercises provide everything you need for a fit and functional body. You have a pull movement (pull-up), a squat movement, a push movement (push-up), and an abdominal movement (sit-ups).


How This Bodyweight Exercise Program Works
You will perform these four exercises as a circuit using a “pyramid” format. That means you will start on the bottom “level” of the pyramid and “climb” your way up it. Then when you hit the top, you’ll “climb” back down. Because four exercises are done consecutively on each level, you are getting a sufficient rest period for each exercise. Additionally, when you get to your top level on the pyramid and start to get fatigued, you start going down it, doing fewer repetitions per level (set). That means you can still keep good form and concentrate on doing the repetitions perfectly.

Bodyweight Exercise Pyramid

Level	Pull-ups	Squats	Push-ups	Sit-ups
1	1	5	3	5
2	2	10	6	10
3	3	15	9	15
4	4	20	12	20
5	5	25	15	25
6	6	30	18	30
7	7	35	21	35
8	8	40	24	40
9	9	45	27	45
10	10	50	30	50

How to Do the Bodyweight Exercise Workout Program
Go to the column labeled "Levels." Think of each exercise at each level as a set. So, you start on level 1 and do 1 pull-up, then 5 squats, 3 push-ups, and 5 sit-up with no rest between the exercises. Then you go to level 2 and go across, then level 3, and so on until you get to level 10, or until you start to fatigue, and you feel like you won’t complete the next level of the pyramid. When this happens, you’re going to start going down the pyramid.

For example, if you get to level 7 and feel like you just barely completed it, then you start going down the pyramid again, by going to level 6, then 5, 4, 3, etc. When you reach level 10, you will be doing 100 pull-ups, 500 squats, 300 push-ups, and 500 sit-ups, which should be completed in about 60 minutes.

How to Determine Your Starting Level
The simplest way to determine your starting level on this bodyweight exercise workout program is to just begin with level 1 and go up each level until you start to fatigue, and you feel that you won't complete the next level of the pyramid on any one of the four exercises. Then start going back down the pyramid. If you make all the repetitions, then that's your starting level.

How to Progress on this Bodyweight Exercise Workout Program
You are ready to progress on this bodyweight exercise workout program when you can complete all the repetitions at a particular level or half-level with perfect form without needing to pause or rest to complete any set. When you can do that, move to the next half-level, which only adds one set per exercise. If you went straight to level 6, you would be adding two sets, which is too much. 

For example, if you started at level 5, your maximum repetitions would be 5 pull-ups, 25 squats, 15 push-ups, and 25 sit-ups. Your next level is not level 6. It's doing level 5 twice. When you can complete all those sets, then you move to level 6.

Moving up a half-level every 2-4 weeks would be excellent progress if you do the program three times a week. Reaching level 7, which is just about one-half the maximum repetitions at level 10, would be a challenging goal to begin with.

If you can follow simple instructions, then you can build a HEALTHY, HIGH-PERFORMANCE, ATTRACTIVE body in the comfort of your own home using ONLY bodyweight exercises. To discover the REAL reason you've failed to reach your fitness, fat loss and physique-building goals (and what you can do about it), click here!

No Exercise Equipment Routine

Personal trainer Stephen Cabral takes Sarah through a total body work out that uses just body weight.

Suicidal Sweat Workout

If your workout is getting stale, and you need a new challenge, the Suicidal Sweat Workout" should get the sweat flowing. Zuzana starts off with what she calls a jump squat/push-up combo exercise, but it could also be classified as a burpee variation.

5BX Plan: 11 Minutes a Day to Total Fitness

The Five Basic Exercises (5BX) Plan is an exercise program developed for the Royal Canadian Air Force (RCAF) by Bill Orban in the late 1950s. The plan was innovative in two respects. First, it did not require access to specialized equipment. Secondly, the plan only required 11 minutes per day to be spent on the exercises. The plan can be downloaded for free.

This simple and straightforward exercise plan was created by the Royal Canadian Air Force back in the 1960’s but has stood the test of time, and is still very relevant now.

This comprehensive body-sculpting and fitness program takes just 11 minutes a day. The exercises require no gym or equipment, and can be done almost anywhere such as at home, or in a hotel room. Read more

Perverted Punishment Workout

For the Perverted Punishment Workout, you will need a timer, a pull-up bar, and a jump rope. You can check the description of this workout with pictures for each exercise here.

Hindu Strength Training

This video demonstrates ancient Indian ground exercises, as practiced by Hindu wrestlers, for strengthening the body. For the most part, these exercises use your own body weight for resistance. They also practiced with Indian Clubs (Gada and Joris) of various sizes and weights, as well as the wrestler’s pole (Mallakhamb).

Advanced Bodyweight Exercise Workout

This advanced workout by personal trainer Stephen Cabral is a quick workout using only your body weight.