Challenging Body Weight Exercises to push Your Limits
Bodyweight exercises are an effective way to build strength, endurance, and flexibility without needing any equipment. These exercises use your own body weight as resistance, making them convenient, cost-effective, and adaptable to any fitness level. If you're looking for a new challenge and want to push your limits, here are some challenging bodyweight exercises that you can add to your workout routine.
1. One-arm pushup
The one-arm pushup is a challenging exercise that targets your chest, triceps, and shoulders while also working your core and stabilizer muscles. To perform a one-arm pushup, start in a standard pushup position with your feet shoulder-width apart and your hands placed slightly wider than shoulder-width apart. Slowly shift your weight onto one arm while keeping the other arm close to your body, and lower yourself down until your chest touches the ground. Push back up to the starting position and repeat on the other side.
2. Pistol squat
The pistol squat is a challenging lower body exercise that targets your quads, glutes, hamstrings, and calves. To perform a pistol squat, stand on one leg with your other leg straight out in front of you. Slowly lower yourself down on one leg while keeping your other leg extended, and then push back up to the starting position. You can use a chair or other object to balance yourself if needed.
3. Handstand pushup
The handstand pushup is a challenging exercise that targets your shoulders, triceps, and upper back while also working your core and stabilizer muscles. To perform a handstand pushup, start in a handstand position with your hands shoulder-width apart and your feet against a wall. Slowly lower your body down until your head touches the ground, and then push back up to the starting position.
4. L-sit pull up
The L-sit pull up is a challenging exercise that targets your back, biceps, and shoulders while also working your core and stabilizer muscles. To perform an L-sit pull up, begin by hanging from a pull-up bar with your palms facing away from you. Hold your legs straight out in front of you and parallel to the ground while pulling yourself up until your chin is above the bar. Lower yourself down and repeat.
5. Jumping lunges
Jumping lunges are a challenging lower body exercise that targets your quads, glutes, hamstrings, and calves while also improving your agility and explosiveness. To perform jumping lunges, start in a lunge position with one foot in front of the other. Jump up and switch your legs in midair, landing in a lunge position with your other foot in front. Continue alternating legs and jumping as fast as you can.
6. Archer pushup
Archer pushups are a challenging variation of the standard pushup that target your chest, triceps, and shoulders while also working your core and stabilizer muscles. To perform an archer pushup, start in a standard pushup position with one hand placed further out to the side than the other. Slowly lower yourself down on one side while keeping the other arm straight, and then push back up to the starting position. Repeat on the other side.
7. Burpee pull up
The burpee pull up is a challenging full body exercise that targets your chest, back, arms, legs, and core while also improving your cardiovascular fitness. To perform a burpee pull up, begin in a standing position and then drop down into a squat position while placing your hands on the ground. Quickly jump your feet back into a pushup position, perform a pushup, and then jump your feet back up to your hands. From there, jump up and perform a pull-up on a bar or other object.
These challenging bodyweight exercises are just a few examples of the many variations you can incorporate into your workout routine to push your limits and challenge yourself. Remember to always warm up properly before attempting any new exercises and to progress at your own pace. With consistency and dedication, you can build strength, endurance, and flexibility with bodyweight exercises.