When you’re at an intermediate fitness level, it’s important to challenge yourself while still using your body weight for strength training. Here are three effective examples of bodyweight exercises that you can easily incorporate into your workout routine.
Explosive push-ups are a powerful variation of the traditional push-up, designed to build upper body strength and improve explosive power. These are perfect for individuals looking to take their push-up game to the next level.
To perform this exercise, start in a standard push-up position. Lower your body down like a regular push-up, but as you push back up, use enough force to lift your hands off the ground. Land softly and transition immediately into the next rep. Aim for 3 sets of 8-10 repetitions.
Notes: If you’re finding it challenging to lift both hands off the ground, you can modify this by just lifting one hand at a time or practicing regular push-ups until you’re ready for the explosive version.
The Bulgarian split squat is a fantastic lower body workout that targets the quads, hamstrings, and glutes while also challenging your balance and stability. It’s a great choice for those looking to increase leg strength without any weights.
To perform a Bulgarian split squat, stand about two feet in front of a bench or sturdy surface. Place one foot behind you on the bench. Lower your body into a squat on the front leg until your thigh is parallel to the floor. Push through your heel to return to standing. Complete 3 sets of 10-12 repetitions on each leg.
Notes: To increase the difficulty, you can hold a weight in each hand or elevate your front foot on a step.
This exercise combines core strength with stability and balance, making it an excellent choice for intermediate fitness enthusiasts looking to challenge their midsection.
Begin in a traditional plank position, with your shoulders directly over your wrists and your body in a straight line from head to heels. Shift your weight to your right hand and rotate your body into a side plank, stacking your feet and extending your left arm toward the ceiling. Hold for a few seconds, then return to the plank position and switch sides. Aim for 3 sets of 8-10 rotations.
Notes: If you’re struggling with balance, you can drop your bottom knee to the ground for added support during the side plank.
These examples of bodyweight exercises for intermediate fitness levels are not only effective but also adaptable to your needs. Remember to warm up before starting your workout and cool down afterward to prevent injuries. Happy exercising!