{"id":3449,"date":"2009-06-26T06:39:32","date_gmt":"2009-06-26T11:39:32","guid":{"rendered":"http:\/\/artofmanliness.com\/?p=3449"},"modified":"2023-07-10T10:59:13","modified_gmt":"2023-07-10T15:59:13","slug":"a-bodyweight-workout-for-busy-men","status":"publish","type":"post","link":"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/a-bodyweight-workout-for-busy-men\/","title":{"rendered":"A Bodyweight Workout for Busy Men"},"content":{"rendered":"<p style=\"text-align: center;\" align=\"center\"><strong><img loading=\"lazy\" decoding=\"async\" class=\"s3-img aligncenter\" style=\"border: 0pt none;\" title=\"An Officer and a Gentleman\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2009\/06\/mayo.png\" alt=\"An officer and a gentleman taking the Marines Corps Fitness test.\" width=\"384\" height=\"259\" border=\"0\"\/><\/strong><\/p>\n<p align=\"center\"><em>&#8220;Get Yo Abs Right Mayo&#8217;nnaise!&#8221;<\/em><\/p>\n<p style=\"text-align: left;\"><em>Editor&#8217;s note: If today&#8217;s challenge to take the <a href=\"https:\/\/www.artofmanliness.com\/articles\/30-days-to-a-better-man-day-26-take-the-marine-corps-fitness-test\/\">Marines Corps Fitness test<\/a> humbles you into wanting to get into better shape, starting out with a bodyweight workout is an excellent way to go. Here, Jim Smith from <a href=\"http:\/\/www.dieselcrew.com\/\">Diesel Crew<\/a> lays out a great plan for one.<br \/>\n<\/em><\/p>\n<p>Many men don&#8217;t realize that serious muscle and strength can be built with just bodyweight exercises.&nbsp; Not only that, bodyweight only workouts can be high intensity and done in quick training sessions throughout the week.<\/p>\n<p>Many men don&#8217;t have time to spend hours in the gym because they have families, they work long hours or they are just too busy <a href=\"https:\/\/www.artofmanliness.com\/articles\/30-days-to-a-better-man-day-9-take-a-woman-on-a-date\/\">going out on dates.<\/a> Yet they still want to stay in fighting shape. For them, a short, intense bodyweight workout is just what the doctor ordered.<\/p>\n<h3><strong>So what are the ground rules when you are setting up your bodyweight training routines?<\/strong><\/h3>\n<ul>\n<li>You should definitely include as many full body movements as you can to jack up the intensity and decrease the time of the workout<\/li>\n<li>You can increase the intensity of the bodyweight movements by doing more reps, decreasing the rest time between exercises or by changing the angle of the movement<\/li>\n<li>If you can&#8217;t do movements with your full bodyweight, you can change the angle or use elastic bands to deload the movement<\/li>\n<\/ul>\n<h3><strong>Why is bodyweight training so effective? <\/strong><\/h3>\n<p>The most basic form of all training is bodyweight training. Being able to move your own body in all 3 anatomical planes of motion; sagittal, frontal and transverse, or in real world situations, is the key to more fluid movements and injury prevention.&nbsp; In fact, many trainers won&#8217;t allow their lifters to pick up any weights until they &#8220;master&#8221; bodyweight training.&nbsp; This might be a little extreme, but the state of fitness in the US is very sad when many people, even kids, can&#8217;t efficiently move their own bodyweight.<\/p>\n<h3><strong>At a fundamental level, bodyweight training improves:<\/strong><\/h3>\n<ul type=\"disc\">\n<li>Balance<\/li>\n<li>Coordination<\/li>\n<li>Mobility<\/li>\n<li>Reactiveness<\/li>\n<li>Stability<\/li>\n<li>Weaknesses<\/li>\n<\/ul>\n<p>So you can see, as you improve your ability to control your body, it will become your strength foundation moving forward when you begin to engage progressively resisted strength training exercises.<\/p>\n<p>There are some rules that should be followed for any training session or workout program.&nbsp; Every session must be started with some dynamic movements to charge or excite the central nervous system, increase your core temperature and prepare you for the upcoming demands of the routine.<\/p>\n<h3>Here is a sample bodyweight workout:<\/h3>\n<p><strong>Warm-up<\/strong><\/p>\n<p>1. Glute Bridges, 3&#215;15<\/p>\n<p>2. Tin Men&#8217;s, 1 min<\/p>\n<p>3. Piriformis Stretch, 2&#215;5 each leg<\/p>\n<p><strong>Workout<\/strong><\/p>\n<p>1A)&nbsp; Beyond the Range Push-ups, 3&#215;20<\/p>\n<p>1B)&nbsp; Bulgarian Split Squats, 3&#215;10 each leg<\/p>\n<p>2A)&nbsp; Pull-ups, 3&#215;8<\/p>\n<p>2B)&nbsp; Walk Walkouts, 2x 1 min (AMAP*, As Many As Possible)<\/p>\n<h3><strong>The Warm-up<\/strong><\/h3>\n<p><strong>Warm-up Exercise #1:&nbsp; Glute Bridges<\/strong><\/p>\n<p>This movement activates the glutes and hamstrings which are responsible for hip extension and hip abduction.&nbsp; Make sure it is the contraction of the glutes and hamstrings that elevate the hips for each rep, not just driving the feet downward and hyperextending the lower back.&nbsp; If done correctly, it is a short range movement.<\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"s3-img alignnone\" style=\"border: 0pt none;\" title=\"glute bridges\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2009\/06\/glute1.png\" alt=\"Glute bridge body weight exercise.\" width=\"321\" height=\"241\" border=\"0\"\/><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"s3-img alignnone\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2009\/06\/glute2.png\" alt=\"A man doing exercise for hip extension and hip abduction. \" width=\"321\" height=\"241\" border=\"0\"\/><\/p>\n<p><strong>Warm-up Exercise #2:&nbsp; Tin Men<\/strong><\/p>\n<p>After we activate the glutes and hamstrings, we will work on some dynamic movements.&nbsp; Walking back and forth, the lifter will swing their legs in an alternating fashion while making sure their torso and hips remain in neutral alignment.<\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"s3-img alignnone\" style=\"border: 0pt none;\" title=\"tin men exercise\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2009\/06\/tinmen1.png\" alt=\"A routine exercise man raising his leg.\" width=\"289\" height=\"217\" border=\"0\"\/><\/strong><\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"s3-img alignnone\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2009\/06\/tinmen2.png\" alt=\"A man rising his leg while exercising.\" width=\"289\" height=\"217\" border=\"0\"\/><\/strong><\/p>\n<p><strong>Warm-up Exercise #3:&nbsp; Piriformis Stretch<\/strong><\/p>\n<p>This movement improves hip mobility and pelvic alignment.&nbsp; This is a great movement to supplement with Tin Men&#8217;s because it further improves hip movement by stretching the hip abductors.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"s3-img alignnone\" style=\"border: 0pt none;\" title=\"Piriformis Stretch\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2009\/06\/piriformis1.png\" alt=\"Piriformis Stretch workout fitness routine warm up.\" width=\"289\" height=\"217\" border=\"0\"\/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"s3-img alignnone\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2009\/06\/piri2.png\" alt=\"Piriformis stretch workout.\" width=\"288\" height=\"217\" border=\"0\"\/><\/p>\n<h3><strong>The Workout<\/strong><\/h3>\n<p><strong>1A) Beyond the Range Push-ups<\/strong><\/p>\n<p>This movement is not only great for activating more muscle fibers and improving shoulder strength and stability, it also builds a big chest.&nbsp; Beyond the range push-ups are done with the hands on an elevated surface like blocks or swings.&nbsp; The swing variation adds much more difficulty to the movement because of the instability factor.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"s3-img alignnone\" style=\"border: 0pt none;\" title=\"swing push-ups\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2009\/06\/pushupswing1.png\" alt=\"Beyond the range push ups in a playground workout.\" width=\"289\" height=\"217\" border=\"0\"\/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"s3-img alignnone\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2009\/06\/pushup22.png\" alt=\"Elevated push ups body weight workout.\" width=\"289\" height=\"217\" border=\"0\"\/><\/p>\n<p><strong>1B)&nbsp; Bulgarian Split Squats<\/strong><\/p>\n<p>Unilateral movements are often forgotten in the gym where deadlifts and squats rule.&nbsp; But they are essential for maintaining a balance in the hip ad\/abductors; they improve knee stability and have real world carryover to everyday life and movement.<\/p>\n<p><a href=\"https:\/\/content.artofmanliness.com\/uploads\/\/2009\/06\/split-squat.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36069 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2009\/06\/split-squat.png\" alt=\"Bulgarian split squat body weight workout exercise.\" width=\"289\" height=\"217\"\/><\/a><\/p>\n<h3>2A)&nbsp; Pull-ups<\/h3>\n<p>One of the best, if not the best mass builder for the back.&nbsp; Pull-ups have too many variations to list, but here are a few:<\/p>\n<ul type=\"disc\">\n<li>Shoulder width &#8211; conventional<\/li>\n<li>Wide grip<\/li>\n<li>Side to side<\/li>\n<li>Chin-ups<\/li>\n<li>Narrow grip<\/li>\n<li>Towel pull-ups<\/li>\n<li>L-sit pull-ups<\/li>\n<\/ul>\n<p><a href=\"https:\/\/content.artofmanliness.com\/uploads\/\/2009\/06\/pull-up-swing-set.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36071 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2009\/06\/pull-up-swing-set.png\" alt=\"Man doing pull up on Swingset playground workout.\" width=\"289\" height=\"217\"\/><\/a><\/p>\n<p>If you have any elbow issues, a narrower grip on the end of a pull-up should be used:<\/p>\n<p><a href=\"https:\/\/content.artofmanliness.com\/uploads\/\/2009\/06\/pull-up-narrow.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36072 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2009\/06\/pull-up-narrow.png\" alt=\"Narrow grip pull up body weight workout routine.\" width=\"318\" height=\"239\"\/><\/a><\/p>\n<p><strong>2B)&nbsp; Wall Walkouts<\/strong><\/p>\n<p>At this point we&#8217;ve improved our hip mobility, strengthened our upper and lower bodies, and now we will hit the core.&nbsp; Wall walkouts seem very simple, a movement where you start in a handstand against the wall and then you walk out until you are parallel to the ground.&nbsp; At that point, you walk your hands back to the starting position.&nbsp; Well, it is not quite that simple.&nbsp; This movement will kick your butt, quickly.&nbsp; Not only will you be building a strong core (anti-extension) but you will develop serious shoulder strength and stability.<\/p>\n<p><a href=\"https:\/\/content.artofmanliness.com\/uploads\/\/2009\/06\/walkout-1.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36073 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2009\/06\/walkout-1.png\" alt=\"Wall walkout body weight fitness standing push up.\" width=\"261\" height=\"196\"\/><\/a><\/p>\n<p><a href=\"https:\/\/content.artofmanliness.com\/uploads\/\/2009\/06\/walkout-2.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36074 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2009\/06\/walkout-2.png\" alt=\"Wall walkout body weight exercise workout routine.\" width=\"261\" height=\"196\"\/><\/a><\/p>\n<p><a href=\"https:\/\/content.artofmanliness.com\/uploads\/\/2009\/06\/walkout-3.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36075 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2009\/06\/walkout-3.png\" alt=\"Wall walkout push up position body weight exercise.\" width=\"261\" height=\"196\"\/><\/a><a href=\"https:\/\/content.artofmanliness.com\/uploads\/\/2009\/06\/walkout-4.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36076 size-full\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2009\/06\/walkout-4.png\" alt=\"Man Legs on wall doing push ups in a gym.\" width=\"261\" height=\"196\"\/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Listen to our podcast on homemade muscle and bodyweight workouts:<\/strong><\/p>\n<p><iframe loading=\"lazy\" height=\"200px\" width=\"100%\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https:\/\/player.simplecast.com\/3258dadf-d7f4-4294-be35-d9eff60cd97d?dark=true\"><\/iframe><br \/>\n_____________________________<\/p>\n<p><em>Jim Smith, CSCS is a highly sought after lecturer, author, consultant and <a href=\"http:\/\/www.dieselcrew.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength coach<\/a> at <a href=\"http:\/\/www.dieselcrew.com\/\"><em>http:\/\/www.dieselcrew.com\/<\/em><\/a>. &nbsp;Jim is an expert writer for <strong>Men&#8217;s Fitness<\/strong> and a member of the Elite Fitness Q\/A staff. &nbsp;Jim&#8217;s just released his new killer product for <a href=\"https:\/\/dieselsc.com\/store\/diesel-mass\">building muscle<\/a>, while <a href=\"https:\/\/dieselsc.com\/store\/diesel-mass\">losing fat<\/a> &#8211; all with only 3 short <a href=\"https:\/\/dieselsc.com\/store\/diesel-mass\">muscle building workouts<\/a> a week &#8211; <a href=\"https:\/\/dieselsc.com\/store\/diesel-mass\"><em>click here<\/em><\/a>. <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;Get Yo Abs Right Mayo&#8217;nnaise!&#8221; Editor&#8217;s note: If today&#8217;s challenge to take the Marines Corps Fitness test humbles you into wanting to get into better shape, starting out with a bodyweight workout is an excellent way to go. Here, Jim Smith from Diesel Crew lays out a great plan for one. Many men don&#8217;t realize [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":37783,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"activitypub_content_warning":"","activitypub_content_visibility":"","activitypub_max_image_attachments":3,"activitypub_interaction_policy_quote":"","activitypub_status":"","footnotes":""},"categories":[6,230,7],"tags":[42243],"class_list":["post-3449","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-fitness","category-health-fitness","tag-exercises"],"featured_image_urls":{"aom":"https:\/\/content.artofmanliness.com\/uploads\/2013\/12\/mayo-358x230.png","reactor-320":"https:\/\/content.artofmanliness.com\/uploads\/2013\/12\/mayo-320x215.png"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bodyweight Workout for Busy Men | The Art of Manliness<\/title>\n<meta name=\"description\" content=\"A short, intense bodyweight workout is just what the doctor ordered.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/a-bodyweight-workout-for-busy-men\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Bodyweight Workout for Busy Men | The Art of Manliness\" \/>\n<meta property=\"og:description\" content=\"A short, intense bodyweight workout is just what the doctor ordered.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/a-bodyweight-workout-for-busy-men\/\" \/>\n<meta property=\"og:site_name\" content=\"The Art of Manliness\" \/>\n<meta property=\"article:publisher\" content=\"http:\/\/facebook.com\/artofmanliness\" \/>\n<meta property=\"article:published_time\" content=\"2009-06-26T11:39:32+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-07-10T15:59:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/content.artofmanliness.com\/uploads\/2013\/12\/mayo.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1\" \/>\n\t<meta property=\"og:image:height\" content=\"1\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Brett &amp; 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