Whether you're in a survival situation without access to purpose-built workout gear or you simply can't afford to spend money on expensive equipment or gym memberships, bodyweight exercises are a great way to stay in shape. Rather than using weights or machines, bodyweight workouts can be done with simple items such as a pull-up bar, bench, and stool. Many of these exercises require no equipment at all.

Start Bodyweight workout exercise routine fitness infographic 1

Photo credit: StartBodyweight.com

While bodyweight training has many advantages, it poses one challenge: when an exercise becomes too easy, progressing isn't as simple as adding more weight to a barbell. The bodyweight exercise in question must be replaced with a more challenging one. This allows you to maintain a certain level of difficulty and gradually build endurance and strength.

To address this challenge, StartBodyweight.com compiled a large printable chart of more than 100 bodyweight exercises. Moving down each column increases difficulty, and moving left to right in each row changes the muscle group that's emphasized. A basic workout routine is created by performing 3 sets of 4 reps for each of the six exercises in the first row, then a plank. Once this is manageable, the number of reps can be gradually increased until 3 sets of 8 reps is achieved — then it's time to move down one row to a harder exercise.

Check out the infographic below, or click here to download a full-size printable version. To learn more about bodyweight training, refer to StartBodyweight.com or join the discussion on Reddit.

Start Bodyweight workout exercise routine fitness infographic 3Start Bodyweight workout exercise routine fitness infographic 4Start Bodyweight workout exercise routine fitness infographic 5

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