workout: How to create a bodyweight training program ? Here is a question that interests many internet users and which we have decided to answer with the help of our personal trainers . Is the type of free body training really effective? What results can I get? How much do I have to train to reach my goals? Our experts answer to dispel any doubts by offering some example sheets of free body training to do at home or in the gym.
What is body and free training and how is it structured
Let’s start by saying that the peculiarity of this method lies in understanding that the free body is a type of training without weights or machinery , a training in which you use your own body as weight, it is no coincidence that it is also known as “Body Weight training”. ”.
The peculiarity of this methodology is fundamentally based on two principles:
- The Synergy of the Exercises;
- The Scalability of gestures.
The first means the involvement and collaboration that all muscles have in every single exercise. In order to exploit one’s own weight as a training load, this must be activated in its entirety and therefore for that movement which apparently seems to be for a single muscular district instead activates and strengthens the entire locomotor system.
With the scalability of gestures, however, we mean the possibility of being able to carry out each movement of the training in the version best suited to oneself , therefore choosing an facilitated version or one with a handicap . Thanks to the movements we can therefore adjust the difficulty of the exercises based on our physical state, anyone from beginners to the most trained people can perform a free body workout.
Let’s take an example of a scaled and highly synergistic exercise.
Pull ups
Synergy
• Muscles most involved: the latissimus Doris, biceps brachial, serratus;
• Active stabilizing and complementary muscles: Rectus abdominis, flexor muscles of the hand, glutes, adductors, stabilizing muscles of the spine.
Scalability (proceeding from simple to complex)
• Row on the TRX or Rings with a Vertical body,
• Row on the TRX or Rings with a Horizontal body,
• Australian Pull-up, with a Horizontal body,
• Pull-up with the use of a Loop Band,
• Pull-up with a jump in the phase concentric and holding the concentric phase,
• Bar traction with a prone or supine grip,
• Bar traction with slow and controlled ascent and descent.
Free body training programs
As mentioned before, free body training adapts to all types of people and objectives, the way in which it is proposed and the possibilities of space give life to infinite programs. Let’s look at some of them together:
Bodyweight workout plan at home
Typical example of a Total body free body workout without the use of any equipment or bars. Simple and challenging to do at home with your partner or as a solo exercise routine.
Heating :
- 3 Laps (30″ rest after each lap):
- Jumping Jack x30
- Good Morning x10
- Squats x10
- AB walk x10
- Outstretched Arm Circles x10
Training :
- Elbow plank: 5×40” – rec.30”
- Dynamic Superman: 4×30” – rec. 20”
- Push ups: 4×12 – recovery 45”
- Walking lunges: 4×20 – rec. 40”
- Squat Jump: 5×10 – rec. 40”
Free body workout card to gain mass
Can you gain muscle mass by training free body , without using any weight? The answer is absolutely yes! The program will certainly be challenging and slightly longer, but the hypertrophy gained with this type of training will be in a greater percentage on the myofibrils (contractile tissue of the muscle) compared to the sarcoplasmic one (liquid between the myofibrils). This means more durable and functional mass . Here is an example workout for muscle mass, done completely free body:
Heating :
- 5′ basic exercises for joint mobility
- Tabata: 4′ – Plank/Superman
- Tabata: 4′ – Lunges/Lateral Plank
Training :
- Pull-ups: 6×6 (with slow descent 3”) – rec.1’30”
- Push up: 8×8 (with 2” descent) – rec.1′
- Pistol/skaiter squat: 5x6sx+6right – rec.1′
Bodyweight workout plan for women
The female universe and its historic hatred for weights (fortunately diminished over the years), is very close to free body training. The objectives that can be pursued are different and here is an example of toning circuit training for legs, abdomen and buttocks:
Heating :
- 3 laps – 45” recovery after each lap
- 40 Mountain Climber
- 30 Skip high knees
- 30 Back kick
- 20 Sit ups
● Training :
- 5 rounds – recovery 20” between exercises / 1′ after each round
- Bicycle Crunch 20
- Knee to Elbow Plank 20
- Pelvic Curl 20
- Countercasts 12left+12right
HIIT free body workout sheet
For those who need to lose weight or give a boost to their metabolism, we offer a version of interval training, carried out completely free body. This training session is definitely for a decidedly more advanced level of fitness.
Heating:
- 5′ basic exercises for joint mobility
- 3 Laps without recovery:
- 15 Sit ups
- 15 Air Squats
- 15 Push ups
Training :
- 100 Mountain Climber
- 3 x 30” Isometric Squat – rec.20”
- 3x 15” skip + 15” kick + 15” jumping jack – rec.15”
- 4x 15 Diamond Push ups – rec. 1′
- 100 Mountain Climber
How to evaluate the results obtained
The versatility of free body training allows not only infinite combinations of highly variable exercises and schedules, but also allows for a very direct and sincere analysis of the results. In free body training, aesthetic objectives approach and compete together with performance objectives. If with time and perseverance new skills are obtained (from the push up on the knees to the Diamond push up ) at the same time the muscular
read also: Calisthenics: what are the best exercises for muscle growth
