The N-U-M-B-E-R-O-N-E most popular request since starting Pointman has been…

Bodyweight Exercise

You’re failing yourself if you think you need the gym for a good workout. The pandemic was a harsh reminder that we need to be capable of exercise and strength training anywhere, regardless of the resources we have available. Bodyweight exercises are also the basis of weighted training, obviously. You need a good foundation with bodyweight exercise if you want to improve with weights.

This is why bodyweight exercise training is so important. If you don’t know how to do these, you’re NGMI.

The good news is, these are super simple and you already have everything you need to become a master. I believe in you.

Bodyweight Exercise Wiki

“Ultimate simplicity leads to purity” - Jiro

Below is a wiki of the absolute best bodyweight strength exercises for all of the fundamental movement patterns, as well as some bonuses. This connects directly to The New Pointman Protocol. If you have feedback or come up with something better, send it my way.

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— PULL —

• pull ups
• chin ups
• muscle ups
• rows
• face pulls

— PUSH —

• dips
• decline push ups
• handstand push ups

— SQUAT —

• hindu squats
• sissy squats
• split squats
• Bulgarian split squats
• pistol squats

— HINGE —

• hip thrusts
• single leg hip thrusts
• glute bridge
• single leg floor touches
• nordic curls (not quite a hinge but important)

— LUNGE —

The most underrated movement of all time, I will cover this more in a future post.

• jumping lunge
• front to back lunge
• walking lunge
• sprinter lunge
• side to side lunge
• drop lunge
• reverse drop lunge

— CARDIO —

• run hills
• run circuits
• run stairs
• power hiking

— JUMP —

• broad jumps
• box jumps
• depth jumps
• hurdle jumps

— BONUS —

• Animal movements: Bear, Frogger, Monkey, Crab
• Break dancing is hella sick and a great workout, everyone should try it
• Judo roll aka parkour roll
• Any kind of core work where your feet are off the ground

See more at The New Pointman Protocol for structuring these exercises into a weekly workout routine.

Let me know how this goes for you, and please share Pointman.net with dudes in need.

I wish you peace and strength!

Nate