One exercise that can train the entire body without weights

One exercise that can effectively train the entire body for bodybuilding is the burpee. This high-intensity, full body movement targets multiple muscle groups including the chest, shoulders, triceps, abs, glutes, and legs.

To perform a burpee, start in a standing position with your feet shoulder-width apart. Lower your body down into a squat position, placing your hands on the ground in front of you. Jump your feet back into a plank position, and then quickly jump them back towards your hands. Stand up and jump into the air, reaching your arms overhead. Land softly and repeat.

Not only does the burpee work multiple muscle groups at once, it also helps to boost cardiovascular endurance and improve body control and coordination. By incorporating burpees into your bodybuilding routine, you can get a full body workout in a short amount of time.

To make burpees even more challenging, you can add variations such as a jump tuck, lateral jump, or push-up. You can also incorporate burpees into a high-intensity interval training (HIIT) circuit for an even greater calorie-burning and muscle-building effect.

Remember to start with a manageable number of reps and gradually increase as you build strength and endurance. Always focus on proper form to avoid injury and maximize results. With regular practice, burpees can be a valuable addition to your bodybuilding routine. Here is sample workout doing only burpees. While this won’t build you a great body, it’s quick workout to do while on the go:

Here is a full body burpee workout routine that you can try:

Warm-up:

• 5-10 minutes of light cardio (jogging, cycling, jumping jacks, etc.)
• Dynamic stretches for the major muscle groups (legs, hips, chest, shoulders, arms)

Workout:

• 3 rounds of the following circuit:
  • 12 burpees
  • 30 seconds of rest

Finisher:

• 2-3 rounds of the following finisher:
  • 60 seconds of burpees
  • 60 seconds of rest

This workout can be modified to suit your fitness level by adjusting the number of rounds and reps, and the length of rest periods. You can also add variations of the burpee, such as a jump tuck or push-up, to challenge yourself further.

Remember to focus on proper form and breathing during the burpees to maximize the benefits of this full body exercise. With regular practice, you can build strength, endurance, and muscle mass with this burpee-based bodybuilding routine.