10 Bodyweight Workout Challenges for Strength

Bodyweight workouts are a great way to build strength, improve endurance, and increase overall fitness. By using just your body weight as resistance, you can challenge yourself in new and exciting ways. If you’re looking to take your bodyweight training to the next level, try these 10 bodyweight workout challenges for strength. From push-ups to planks, these challenges will push your limits and help you achieve new levels of strength and fitness.

1. Push-Up Pyramid Challenge

Start with 1 push-up, then 2, then 3, and so on, until you reach 10. Then work your way back down to 1. This pyramid challenge will test your upper body strength and endurance.

2. Plank Variations

Hold a standard plank for as long as possible, then switch to side planks, forearm planks, and other plank variations. Aim to hold each variation for at least 30 seconds.

3. Burpee Challenge

Set a timer for 5 minutes and perform as many burpees as possible. This full-body exercise will work your muscles and get your heart pumping.

4. Pistol Squat Challenge

Master the single-leg squat by working on pistol squats. Start with 5 on each leg and gradually increase the number as you get stronger.

5. Pull-Up Challenge

If you have access to a pull-up bar, challenge yourself to perform as many pull-ups as possible in one set. If you can’t do a full pull-up yet, work on assisted pull-ups or negative pull-ups.

6. Lunge Challenge

Perform walking lunges for a set distance, such as 100 meters, or for a specific amount of time. This challenge will target your legs and improve your overall lower body strength.

7. Handstand Challenge

Work on your handstand holds and handstand push-ups to improve your upper body strength and balance. Start with wall-assisted handstands if you’re a beginner.

8. Mountain Climber Challenge

Perform mountain climbers for 1 minute, rest for 30 seconds, then repeat for a total of 5 rounds. This challenge will test your core strength and cardio endurance.

9. Plank Up-Down Challenge

Start in a high plank position, then lower down to your elbows one arm at a time, then return to the starting position. Continue alternating arms for 1 minute, rest for 30 seconds, then repeat for 5 rounds.

10. Jump Squat Challenge

Perform jump squats for 30 seconds, rest for 30 seconds, then repeat for a total of 5 rounds. This plyometric exercise will help improve your lower body power and explosiveness.

Incorporate these bodyweight workout challenges into your fitness routine to take your strength to the next level. Remember to listen to your body and modify the exercises as needed to avoid injury. With consistency and dedication, you’ll see improvements in your strength, endurance, and overall fitness.

And if you’re looking for a convenient way to track your progress and access a library of bodyweight exercises, consider downloading the SuperBody app. With workout plans, progress tracking, and more, SuperBody can help take your bodyweight training to the next level. Download it today from the AppStore and take your fitness journey to new heights!