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By Anthony J. Yeung

Here are 4 of my favorite highly effective bodyweight exercise types that do not require the use of weights❗️💪🏽

The famous and most highly effective calisthenic exercise goes to the push up! It is the most simple calisthenic exercise that engages muscle groups in not only the chest and arms as most believe, but also the:





Dips are a calisthenic exercise you perform by using support equipment and bending the arms at the elbows to lower and raise the body. Dips target almost the entire upper body including:

Triceps (mostly)

– Chest

– Deltoids

– Front Shoulders

– Abs to an extent

– Back muscles such as the rhomboid and lats

Plyometrics are an advanced form of a calisthenics exercise which involves high-intensity and explosive muscular contractions. It uses high intensity techniques to develop athletic power, especially strength and agility, to improve performance in various sports such as basketball, football, soccer, rugby, track and field, gymnastics, martial arts, etc.


Isometric exercises are a form of resistance training which makes use of certain muscles while in a stationary position. The body exerts power in opposition to an immovable object (such as a wall, or gravity), but you are still (static) and do not move. It is often performed by holding the extremities of the body in a set position for a set period of time.

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