Working Out with Nothing but Your Own Body Weight

Body weight training rests on the idea that you can gain or improve fitness without any equipment.

It is a stripped back method of working out that requires no gym membership and can be performed wherever you like. We want to focus on:

• Burning calories to maintain a healthy body weight

• Building muscle

• Strengthening the core

• Getting your heart rate up

• Encouraging better blood flow 

One of the best ways to do all of the above is with body weight circuits.

This is a method in which you perform one exercise right after the other without a break. It is a high intensity plan that will target crucial muscle groups including the core, while simultaneously getting your heart rate UP and burning a lot of calories. A circuit for building muscle and losing weight might include…

• A warm up that gets muscles warm and heart rate up. 
• 10 push ups
• 20 lunges
• 20 seconds of planking
• 30 jumping jacks 
• Repeat once if possible 
• Cool down with static stretching that elongates the muscles. 

…just to name a few. At first, you may find it difficult to move from exercise to exercise without a break, so don’t push yourself too hard. Make it a point of pride to work toward being able to complete this circuit twice without stopping but have patience along the way! 

When done correctly, you can get a full body workout that combines cardiovascular conditioning with muscle building. 

Body weight training and chiropractic are both about efficiency- we would like to help you optimize your body through chiropractic adjustment and attention to stiff and sore muscles that you can reap the most out of each workout. 

Dr. Randall Holmes, D.C.