The overall strength of a body is developed by doing bodyweight exercises. Have you ever wondered how Martial Artists are so strong without using weights? And even Athletes have great strength just with bodyweight exercises. You can also become strong by doing bodyweight exercises at home. You don’t need to go to a Martial Arts training center or a gym or some other places. Everything depends on the hard work and practice you do and you have to be consistent to achieve your goals. Here are some exercises that you have to do from beginner level to expert level in order to increase your strength. The method is to start from a beginner level to change into an intermediate level until you reach the given target. Then if you reach the target of the intermediate level exercises go on to the expert level. This will take time to reach an expert level, so be consistent.
Pushups
Beginner Level:
Normal Push-Ups:
Start with 5-10 reps with 3 sets and keep increasing the number of reps in each set until you can do 40-50 reps in 1 set.
Intermediate Level:
Clap Pushups:
Start with 8-10 reps with 3 sets and keep increasing the number of reps until you can do 20-25 reps in a single set.
Expert Level:
One Arm Pushups:
Start with 5-10 reps and do it till failure.
Pullups
Beginner Level:
Inverted Rows:
Start with doing 8-10 reps with 3 sets and keep increasing the number of reps in each set until you can do 30-40 reps in a single set.
Start with doing 8-10 reps with 3 sets and keep increasing the number of reps until you can do 15-20 reps in a single set.
Expert Level:
Muscle Ups:
Start with 5 reps and do it till failure.
Squats
Beginner Level:
Normal Squats:
Start with doing 10-12 reps with 3 sets and keep increasing the number of reps in each set until you can do 28-30 reps in a single set.
Intermediate Level:
Jumping Squats:
Start with doing 8-10 reps and keep increasing the number of reps until you can do 20-25 reps in a single set.
Expert Level:
Pistol Squats:
Start with 5-8 reps and do until failure.
Lunges
Beginner Level:
Reverse Lunges:
Start with doing 10-12 reps with 3 sets and keep increasing the number of reps in each set until you can do 30 reps in a single set.
Intermediate Level:
Rear Foot Elevated Lunges:
Start with doing 10-12 reps with 3 sets and keep increasing the number of reps until you can do 20-25 reps in a single set.
Expert Level:
Jumping Lunges:
Start with 8-10 reps and do until failure.
Handstand
Beginner Level:
Normal Handstand:
Start doing a handstand for 15-25 seconds while leaning to the wall then do it for 30 seconds to 1 minute without leaning to the wall. If you can balance for 1 minute you can go on to the intermediate level.
Intermediate Level:
Handstand Walk:
Start doing a handstand walk for 30 seconds then increase the duration to 1-2 minutes.
Lean-to the wall upside down and do push-ups. Start with doing 5-6 reps then do it till failure.
Plank
Beginner Level:
Forearm Plank:
Start with doing it for 30-45 seconds then keep on increasing the time limit until you can do it for 2-3 minutes.
Intermediate Level:
Side Plank:
Start with doing it for 30-45 seconds then keep on increasing it until you can do it for 1-2 minutes.
Expert Level:
Spiderman Planks:
Take the forearm plank position then bring your right knee to the right elbow and left knee to the left elbow. You can either start by doing it for 20-30 seconds or 10-15 reps. Continue it until you can do it till failure.
Sit-Ups
Beginner Level:
Straight Legs Sit-Ups:
Start with doing 10-12 reps then keep on increasing the number of reps until you can do 50 reps.
Intermediate Level:
Crunches:
Start with doing 8-10 reps then keep on increasing the number of reps until you can do 35-40 reps.
Expert Level:
V Sit-Ups:
Start with 6-8 reps and do it until failure.
Crocodile Walk:
This exercise is like you are imposing a crocodile. This exercise is a full-body exercise and a core strengthener. Start with doing it for 30-45 seconds and then continue it until you can do it for 2-3 minutes.
Duck Walks:
This exercise is a leg exercise. Start doing it for 45-60 seconds then continue it until you can do it for 2-3 minutes.
Cossack Squats:
This is also a leg exercise. The specialty of this exercise is that like normal squats it builds strength but like normal squats, it does not obstruct the height. Start by doing it for 10-15 reps then continue it until you can do 65-75 reps in a single set.
