Favorite Workout Without Weights on Reddit Is Known for a Reason.
Strength training without weight isn’t easy. For example, once you can do tens of full push-ups, they train your endurance more than they build strength. And while movements such as pull-ups pose more problems, for beginners they are often impossible. But there is workout that spans the full spectrum, and this is one of Reddit’s best fitness secrets: the recommended r / bodyweightfitness program.
An important note about equipment: While this exercise does not require weights, it includes movements that require the use of a chin-up bar or a set of push-up bars. Some people solve this problem by following a routine in the park; You can also buy or improvise equipment at home for much less than investing in a full home gym.
Why This Reddit Program Is The Best No Weight Workout
For a while, this routine was a classic among redditors, and now there is avideo that walks you through the initial and intermediate options. You can also read the detailed written guide to the recommended program , which lays out the basics:
- The exercise is supposed to be done three days a week.
- This is a whole body workout.
- Instead of specific exercises, it includes exercise categories. For each one, you choose an exercise from that category, which you can do for about 5 reps.
For example, a program requires pull-ups and squats on the first pair of exercises (which should be done as a superset ). If you are a beginner, your pull-up exercise might be shovel rows, which involve hanging from a bar and contracting your shoulder blades to lift your chest without bending your arms. As you progress, you will move on to exercises such as negative pull-ups (in which you jump to the top of the bar and slowly lower yourself down) and regular pull-ups. Squats develop in a similar way: you can start by doing air squats with both legs, then move on to split squats and eventually the pistol squats on one leg, which are much more difficult.
Instead of adding weight as you get stronger, you change the movement to make it harder. The end result for your body is similar to what you get from training with heavy weights : you will get stronger, and your muscles could potentially get bigger and sharper (although this will also depend on your diet).
Here is thevideo :
And here is the basic structure of the workout:
- Warm up
- Superset: pull-ups and squats
- Superset: groove and loop
- Superset: deadlift and push-ups
- Superset: Extension, Rotation, and Core Extension
Once you get the hang of it, the whole procedure will take less than an hour. If you want a cheat sheet to help you keep track of your exercise, this is it . Be sure to read the full description on Reddit to learn more about rest times, how you can add weights if you have access to them, and more.