Body Weight Exercises Part 2

Hey All! Here’s another instalment of body weight exercises.  Try them out and tell me what you think!
Intervals:
Instead of repetitions, try intervals of 30 to 45 seconds of the exercises and 15 seconds of recovery. If you are just starting to exercise, try a 1 minute rest instead of 15 seconds.
Sets:
Try to perform these exercises one after the other 3 to 5 times.
Frequency:
Do these exercises 2-5 days a week.

1. Mountain Climbers – Chest/Shoulders/Triceps/Core/Quads

What to do: Start in the top of a push-up position and then bring your left knee up towards your chest. Then as fast as you can drive that leg back and bring your right knee up to your chest. Keep going until time runs out.

 

2. Dive Bomber Push Ups – Chest/Arms/Shoulders/Back/Core

What to do: Place both hands on the floor, torso straight, butt in the air, balls of your feet on the floor, and heels driving down. Bending your arms at your elbows, lower your head towards the floor.  Then lift your head up to not hit it on the floor, and then push up while arching your back. Tilt your pelvis forward to protect your back. Reverse back to start.

 

Modification: If you can’t perform this full try this, as you lower down to the floor, place your knees on the floor, and then shift to the tops of your feet. Then continue the steps.

3. LEG LIFTS – Hip Flexors/Abdominals/Obliques

What to do: Lie down on the floor on your back, pressing your lower back against the floor, core engaged, and then place your hands under your butt. Now with your legs together lift them straight up so there is 90 degree angle at your hips. Then lower them back down until they hover just above the floor, about 4-6 inches, without touching.

 

Modification: Assuming the same position and motion but with bent knees, toes tapping the floor on each rep. If you’re feeling discomfort in your lower back try alternating legs instead.

4. Superman – Lower Back/Core

What to do: Lie down on the floor on your belly, and stretch your arms above your head and keeping your legs straight. Engage your core, lift both arms and both legs at the same time, squeeze your glutes, and low back muscles. Hold for a count of 2 and then lower back to the floor, repeating until time is up.

 

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Paul O'Brien About Paul O'Brien

Former Canadian soldier now personal/group trainer at Blitz Conditioning. I believe no goal is out of reach all you have to do is TRY! Follow me on Twitter

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