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Here are 5 of the best bodyweight moves for your arsenal. They’ll hit all your main muscles, burn fat and get your ol’ ticker pumping.

And, if you’re pushed for time, but know you need to get a workout in, then why not go for an all-out-full-body workout?

Of course, you should factor in which muscle group you worked on last, as you don’t want to overtrain that part…


Here are the ‘Big 5 Bodyweight’ exercises you’ll be doing a lot.

  • Planks
  • Squats
  • Burpees
  • Push-ups
  • Mountain climbers

I love these exercises because they target multiple muscles at once, so are a great time saver…

They work the upper and lower body…

And everyone, from beginner to pros can benefit from them.

These bodyweight moves are the core foundation on your quest to build a lean and muscular physique while torching stubborn belly fat.


1. The Plank

Almost every bodyweight workout will include some type of plank. The plank works all 360 degrees of your core, so it’s a great exercise.

Remember, core strength is fundamental to your posture, especially as you’re clocking up the years. I know you don’t want to have a stooped posture when you’re older. So, let’s strengthen your core.

The plank also supports your spine and helps stabilize your whole body as planks don’t just fire up your abs, but also hit your glutes and shoulders. Plus, they are a great way to warm up your muscles.


2. Bodyweight Squats

Some people would choose the squat as the no.1, all-round best exercise when it comes to fitness. Personally, I’ve never loved them to be honest. But I know they are super-vital, so I never neglect them.

Squats hit every muscle from your waist to your toes, so it’s a good idea to master perfect form.  As you perform each squat, keep your chest up, tuck your pelvis in, and lower your bum to a 90-degree angle from your knees.

Experiment with different stances, like shoulder-width apart, narrow position with your feet 6-8 inches apart. And also with both feet pointing directly forward. But also ten past four.

If you struggle to do a squat, you can hold on to a door frame or a chair until you build up strength in your legs.

3. Burpees

Burpees are an awesome bodyweight exercise. There are a ton of variations. But the one I like the most is this:

Get in a press-up position, slowly lower yourself down until your chest touches the floor, trust back up, then jump your feet into your hands, stand up, and jump in the air. Repeat.

These are one of the best bodyweight exercises for building strength and cardiovascular endurance.

You might only be able to 4 or 5 in the beginning. No problem. Just remember to note down how many you did, and go for one more the next time. Pretty soon you’ll be able to do 20.

When you’ve built your strength and endurance up to 5 sets of 20, you’ll be a machine, and I’m positive you’ll be super-impressed with your new rock-hard, chiselled physique.

4. Push-ups or Press-ups

Push-ups or press-ups will become part of your everyday life, soon enough. They are great for building your chest and triceps, but also your core and stabilization muscles.

As you get into the GTW Bodyweight programs, you’ll see we keep laying up the complexity to constantly tax your muscles. There are about 15 different push-up variations that fire up the muscles in your triceps and shoulders. You’ll be doing these every week in rotation.


5. Mountain climbers & Alternating Mountain climbers

This is another core bodyweight move. In the GTW Ab Workout, we focus on 15 main ab exercises, but this is one of the most popular. Mountain climbers involve getting in a push-up position, while quickly pulling each knee to your chest. This exercise is great for spiking your heart rate while engaging your abs. Alternating Mountain climbers involving using your right knee to hit your left arm, and vice versa. This alternative fires up your obliques. Remember to point your toes, and drive that knee as you twist for the greatest load on your obliques.

No half-arsed reps at GTW!!

Ok, there you have it, and perfect timing, as it’s the exact time for my afternoon workout.

If you want to give Bodyweight Beast a try, CLICK HERE

Greg Noland-Grey-Top-Warriors-2021

Keep training hard (mentally & physically),

Greg ‘Take No Prisoners’ Noland
CEO & Founder
Grey Top Warriors