Bodyweight Exercises Part 1

Hey All!

Here’s part 1 of full body 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. High Knees – Activates: Quads/Glutes/Calves/Cardio

What to do: Run in place, bringing the knees above hip level. Helpful tip: Keeping your hands out in front of you at hip level, with palms down, and tap your knees so you know how high to go. Make sure you land on the balls of your feet (not your heels)

 

 

2. Butt Kicks – Activates: Hamstrings/Quads/Glutes/Cardio

What to do: Like high knees keep running in place, but this time bringing your heels up towards your butt and make sure you’re landing on the balls of your feet.

 

 

3. Jump Squats – Activates: Quads/Glutes/Calves

What to do: Standing with your feet hip-width apart and toes forward. Sitting back into a squat position, pushing through your heels, and then shifting your weight onto the balls of your feet as you jump straight up. Be sure to land on the balls of your feet and bend your knees going into a full squat. Helpful tip: Try this in front of a mirror, to make sure your knees aren’t wobbling side to side while you squat or land.

 

 

4. “T” Push-Ups – Activates: Chest/Triceps/Shoulders/Core

What to do: Place your hands a bit wider than your shoulders and lowering yourself down and tucking your elbows to your sides. Helpful tip: draw your shoulder blades in and down the back to protect your rotator cuffs. Keep that back straight as you push yourself up, at the top shift your weight to your right side, lifting your left arm off the floor, and bringing it straight up so you are in a “T” position. Reverse the order until you are back into the pushup position you’re your chest almost touching the floor. Then repeat for the arm.

 

 

Modification: If you are having problems with full position push-ups you can do them with your knees on the floor.

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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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