Bodyweight exercises utilize your body weight instead of equipment like dumbbells or gym machines. Using bodyweight was one of the original forms of strength training. Bodyweight training is easy to learn, effective, and can be done pretty much anywhere; at home, at work or while traveling - much like a portable gym. It may seem obvious to seasoned gym trainers or athletes, but many forms of resistance and related exercise regimens at times utilize an individual's own body weight. Programs such as Yoga, Pilates, Calisthenics and Plyometrics all use bodyweight to enhance strength, muscle, flexibility and fitness at some level. In the context here, bodyweight exercises use a recognizable strength and resistance training model of concentric, eccentric and isometric exercise to achieve the fitness and strength targets.
The following 10 exercises form the core of the bodyweight workout program. Other variations and modifications are also possible. Many, like the squat, are compound exercises that work for more than one muscle group.
Push up - Squat - Lunge - Crunch - Dip - Pull-Up and Chin-Up - Plank - Wall Squat - Wall Push - Bridge
Tempo in weight training is the rhythm at which you move a weight, including the rest time at the top of the lift and at the return of the weight to the starting position. For example, some training might involve explosive lifting with a rapid rate, while others may have a slower pace.
After you've been training for a while, your gains will become less apparent, and you may even cease seeing results. This is often referred to as a "plateau." This is a normal part of weight training, and one of the solutions can be found in tempo. Adjusting tempo allows you to vary your training for better results. Weight lifting at a quicker tempo builds speed, strength, and power, but produces less muscle tension overall so your muscle size won't increase dramatically. At a slower tempo, there is higher tension in the muscle, which is key to building bigger muscle size (hypertrophy).