Top 10 Bodyweight Exercises Every Fighter Should Know

As a martial artist and self-defense coach, I often reflect on my journey through the lens of bodyweight training. Unlike lifting weights in a gym, bodyweight exercises connect to the essence of martial arts: fluid, adaptable, and, most importantly, personal. They are not just routines; they are meditative practices that ground us in discipline, resilience, and confidence. Drawing inspiration from the teachings of masters like Bruce Lee, I believe that true strength arises not only from the body but also from the mind and spirit.

In this article, I want to share with you the top 10 bodyweight exercises every fighter should know. Each movement is deeply rooted in the fundamentals of martial arts, serving as a bridge to cultivate both physical prowess and inner peace.

1. Push-Ups

Action Steps:

Begin in a plank position, shoulders aligned over wrists.

Lower your body until your chest is just above the floor.

Press back up while engaging your core.

Mindset Insight: Push-ups are more than a physical exercise; they cultivate the strength to push through life’s challenges. Just as our bodies push against gravity, we must push against our limits in every aspect of life.

2. Squats

Action Steps:

Stand shoulder-width apart and lower your hips back as if sitting in a chair.

Keep your chest up and back straight, and return to standing.

Mindset Insight: Squats remind us of our low stances in martial arts. They teach us to harness our power from the ground up, echoing life’s principle that stability and balance allow us to rise above adversity.

3. Lunges

Action Steps:

Step forward with one foot and lower your hips until both knees are bent at 90 degrees.

Push back to the starting position and switch legs.

Mindset Insight: Lunges mirror our ability to move through space with intention and awareness. Each step forward is a lesson in adaptability, teaching us that progress often requires shifting our perspective.

4. Plank Variations

Action Steps:

Start in a traditional plank position and hold for 30 seconds to a minute.

For variations, try side planks or plank shoulder taps.

Mindset Insight: The plank is a foundational exercise that builds not just core strength but mental fortitude. In remaining still and stable, we learn to embrace discomfort, an unavoidable part of both training and life.

5. Burpees

Action Steps:

Begin standing, drop into a squat, kick your feet back into a plank, return to squat, and jump explosively.

Mindset Insight: Burpees encapsulate the essence of resilience. Every repetition is a wave of challenges met with determination, reminding us that every failure is merely a step toward mastery.

6. Mountain Climbers

Action Steps:

Start in a plank position, bringing one knee to your chest, then alternating legs quickly.

Mindset Insight: Mountain climbers teach us to move rapidly and adapt in the face of resistance. In the martial arts, just as in life, speed and adaptability can make all the difference in overcoming barriers.

7. High Knees

Action Steps:

Stand in place and sprint while driving your knees high towards your chest.

Mindset Insight: High knees enhance our cardiovascular stamina and keep our spirits buoyant. As Bruce Lee once said, “The successful warrior is the average man, with laser-like focus.” Focus in training translates to focus in our everyday pursuits.

8. Glute Bridges

Action Steps:

Lie on your back with knees bent, lift your hips while squeezing your glutes, and lower them back down.

Mindset Insight: Glute bridges remind us of the importance of foundational strength. In martial arts as in life, a solid foundation allows us to execute techniques with more power and precision.

9. Inchworms

Action Steps:

Stand tall, bend at the waist, and walk your hands forward into a plank. Then, walk your feet toward your hands.

Mindset Insight: Inchworms are an embodiment of continuous growth. Each step forward is an opportunity to learn and evolve; martial arts teach us that progress often comes in small, deliberate measures.

10. Shadow Boxing

Action Steps:

Visualize an opponent and move through striking combinations, focusing on technique and footwork.

Mindset Insight: Shadow boxing is less about physicality and more about mental rehearsal. It teaches us to visualize success and strategy, an important lesson as we face various confrontations in life — both physical and metaphorical.

Conclusion: Embracing the Journey

Incorporating these bodyweight exercises into your daily training is a commitment to growth — not just physically, but mentally and spiritually. Training reminds us that discipline shapes our character and that strength is built in every moment spent pushing against our perceived barriers.

As you embrace these exercises, remember that martial arts is an ongoing journey of self-mastery. Engage with the discomfort, celebrate your victories, and reflect on your progress.

“Don’t pray for an easy life. Pray for the strength to endure a difficult one.” — Bruce Lee

This journey of self-discipline and growth is one that we navigate together. If you resonate with this message and seek personalized self-defense training or inspiration, feel free to follow me on Instagram @KSteineman. Let’s embark on this path of growth together, cultivating both body and spirit — one movement at a time.