Bodyweight Exercises_ 50 You Can Do Anywhere

7/25/2019 Bodyweight Exercises_ 50 You Can Do Anywhere

1/17

6/8/2016 Bodyweight Exercises: 50 You Can Do Anywhere | Greatist

http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere

W h o n e e d s a g y m w h e n t h e r e s t h e l i v i n g r o o m fl o o r ? B o d y w e i g h t e x e r c i s e s a r e

a s i m p l e , e ff e c t i v e w a y t o i m p r o v e b a l a n c e , fl e x i b i l i t y , a n d s t r e n g t h w i t h o u t

m a c h i n e r y o r e x t r a e q u i p m e n t . F r o m l e g s a n d s h o u l d e r s t o c h e s t a n d a b s ,

w e v e c o v e r e d e v e r y p a r t o f t h e b o d y t h a t c a n g e t s t r o n g e r w i t h b o d y r e s i s t a n c e

a l o n e .

5 0 B o d y w e i g h t E x e r c i s e s Y o u C a n D o A n y w h e r e
http://www.acefitness.org/article/2499/


2/17


http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere 2

F u l l B o d y

1 . I n c h w o r m

S t a n d u p t a l l w i t h t h e l e g s s t r a i g h t , a n d d o l i k e L i l J o n a n d l e t t h o s e fi n g e r t i p s

h i t t h e fl o o r . K e e p i n g t h e l e g s s t r a i g h t ( b u t n o t l o c k e d ! ) , s l o w l y l o w e r t h e t o r s o

t o w a r d t h e fl o o r , a n d t h e n w a l k t h e h a n d s f o r w a r d . O n c e i n a p u s h - u p p o s i t i o n ,

s t a r t t a k i n g t i n y s t e p s s o t h e f e e t m e e t t h e h a n d s . C o n t i n u e b u g g i n g o u t f o r 4 - 6

r e p s .

2 . T u c k J u m p

S t a n d i n g w i t h t h e k n e e s s l i g h t l y b e n t , j u m p u p a s h i g h a s p o s s i b l e ( p r e t e n d

J e r e m y L i n i s w a t c h i n g ! ) a n d b r i n g t h e k n e e s i n t o w a r d t h e c h e s t w h i l e

e x t e n d i n g t h e a r m s s t r a i g h t o u t . L a n d w i t h t h e k n e e s s l i g h t l y b e n t a n d q u i c k l y

j u m p ( o n i t ) a g a i n !

3 . B e a r C r a w l
http://www.youtube.com/watch?v=YIDrtVE5zUYhttp://www.greatist.com/fitness/2012-2-9-live-like-a-pro-with-the-nbas-jeremy-lin/http://www.bodybuilding.com/exercises/detail/view/name/knee-tuck-jumphttp://www.acefitness.org/exerciselibrary/254/inchwormshttp://www.youtube.com/watch?v=gCXgC8QVnq4


3/17



E m b r a c e t h a t i n n e r g r i z z l y . S t a r t i n g o n t h e h a n d s a n d k n e e s , r i s e u p o n t o t h e

t o e s , t i g h t e n t h e c o r e , a n d s l o w l y r e a c h f o r w a r d w i t h t h e r i g h t a r m a n d r i g h t

k n e e , f o l l o w e d b y t h e l e f t s i d e . C o n t i n u e t h e c r a w l f o r 8 - 1 0 r e p s ( o r u n t i l y o u

s c a r e y o u r r o o m m a t e s o ff ) .

4 . M o u n t a i n C l i m b e r

S t a r t i n g o n y o u r h a n d s a n d k n e e s , b r i n g t h e l e f t f o o t f o r w a r d d i r e c t l y u n d e r t h e

c h e s t w h i l e s t r a i g h t e n i n g t h e r i g h t l e g . K e e p i n g t h e h a n d s o n t h e g r o u n d a n d

c o r e t i g h t , j u m p a n d s w i t c h l e g s . T h e l e f t l e g s h o u l d n o w b e e x t e n d e d b e h i n d

t h e b o d y w i t h t h e r i g h t k n e e f o r w a r d . N e x t u p ? E v e r e s t .

5 . P l y o m e t r i c P u s h - U p

R e a d y t o c a t c h s o m e a i r ? S t a r t o n a w e l l - p a d d e d s u r f a c e a n d c o m p l e t e a

t r a d i t i o n a l p u s h - u p . T h e n , i n a n e x p l o s i v e m o t i o n , p u s h u p h a r d e n o u g h t o

c o m e o ff t h e fl o o r ( a n d h a n g t e n f o r a s e c o n d ! ) . O n c e b a c k o n s o l i d g r o u n d ,

i m m e d i a t e l y h e a d i n t o t h e n e x t r e p e t i t i o n .

6 . S t a i r C l i m b w i t h B i c e p C u r l

T u r n t h o s e s t a i r s i n t o a c a r d i o m a c h i n e n o m a g i c w a n d n e c e s s a r y . G r a b s o m e

d u m b b e l l s ( o r h o u s e h o l d o b j e c t s ! ) a n d b r i s k l y w a l k u p a n d d o w n t h e s t a i r w a y

w h i l e s i m u l t a n e o u s l y d o i n g b i c e p c u r l s t o w o r k t h e w h o l e b o d y .

7 . P r o n e W a l k o u t

B e g i n n i n g o n a l l f o u r s w i t h t h e c o r e e n g a g e d , s l o w l y w a l k t h e h a n d s f o r w a r d ,

s t a y i n g o n t h e t o e s b u t n o t m o v i n g t h e m f o r w a r d . N e x t , g r a d u a l l y w a l k t h e

h a n d s b a c k w a r d s t o t h e s t a r t i n g p o s i t i o n , m a i n t a i n s t a b i l i t y a n d b a l a n c e . ( T h i s

d a n c e c o m e s n e x t . )

8 . B u r p e e s

O n e o f t h e m o s t e ff e c t i v e f u l l - b o d y e x e r c i s e s a r o u n d , t h i s o n e s t a r t s o u t i n a

l o w s q u a t p o s i t i o n w i t h h a n d s o n t h e fl o o r . N e x t , k i c k t h e f e e t b a c k t o a p u s h -

u p p o s i t i o n , c o m p l e t e o n e p u s h - u p , t h e n i m m e d i a t e l y r e t u r n t h e f e e t t o t h e

s q u a t p o s i t i o n . L e a p u p a s h i g h a s p o s s i b l e b e f o r e s q u a t t i n g a n d m o v i n g b a c k
http://www.bodybuilding.com/fun/rossboxing2.htmhttp://youtu.be/pxjZM-d_ShIhttp://www.youtube.com/watch?v=NNQdYI2ARl0http://www.womenshealthmag.com/fitness/biceps-curl-1http://www.menshealth.com/mhlists/pushup-variations/plyometric-pushup.php#slidetophttp://www.acefitness.org/exerciselibrary/258/mountain-climbershttp://www.acefitness.org/exerciselibrary/150/bear-crawl


4/17



i n t o t h e p u s h - u p p o r t i o n o f t h e s h o w .

9 . P l a n k

N o p e , w e r e ( t h a n k f u l l y ) n o t w a l k i n g t h e p l a n k . L i e f a c e d o w n w i t h f o r e a r m s o n

t h e fl o o r a n d h a n d s c l a s p e d . E x t e n d t h e l e g s b e h i n d t h e b o d y a n d r i s e u p o n

t h e t o e s . K e e p i n g t h e b a c k s t r a i g h t , t i g h t e n t h e c o r e a n d h o l d t h e p o s i t i o n f o r

3 0 - 6 0 s e c o n d s ( o r a s l o n g a s y o u c a n h a n g ) .

1 0 . P l a n k - t o - P u s h - U p

S t a r t i n g i n a p l a n k p o s i t i o n , p l a c e d o w n o n e h a n d a t a t i m e t o l i f t u p i n t o a

p u s h - u p p o s i t i o n , w i t h t h e b a c k s t r a i g h t a n d t h e c o r e e n g a g e d . T h e n m o v e o n e

a r m a t a t i m e b a c k i n t o t h e p l a n k p o s i t i o n ( f o r e a r m s o n t h e g r o u n d ) . R e p e a t ,

a l t e r n a t i n g t h e a r m t h a t m a k e s t h e fi r s t m o v e .

L e g s

1 1 . W a l l S i t
http://www.dailynews.com/food/ci_15074853http://www.womenshealthmag.com/fitness/plank-1


5/17



W h o n e e d s a c h a i r w h e n t h e r e s a w a l l ? S l o w l y s l i d e y o u r b a c k d o w n a w a l l u n t i l

t h e t h i g h s a r e p a r a l l e l t o t h e g r o u n d . M a k e s u r e t h e k n e e s a r e d i r e c t l y a b o v e

t h e a n k l e s a n d k e e p t h e b a c k s t r a i g h t . G o f o r 6 0 s e c o n d s p e r s e t ( o r h o w e v e r

l o n g i t t a k e s t o t u r n t h o s e l e g s t o j e l l y ) . N e e d m o r e fi r e ? A d d s o m e b i c e p c u r l s .

1 2 . L u n g e

S t a n d w i t h t h e h a n d s o n t h e h i p s a n d f e e t h i p - w i d t h a p a r t . S t e p y o u r r i g h t l e g

f o r w a r d a n d s l o w l y l o w e r b o d y u n t i l l e f t ( b a c k ) k n e e i s c l o s e t o o r t o u c h i n g t h e

fl o o r a n d b e n t a t l e a s t 9 0 d e g r e e s . R e t u r n t o t h e s t a r t i n g p o s i t i o n a n d r e p e a t o n

t h e o t h e r s i d e . T r y s t e p p i n g b a c k i n t o t h e l u n g e f o r a d i ff e r e n t v a r i a t i o n .

1 3 . C l o c k L u n g e

T i m e f o r a c h a l l e n g e . C o m p l e t e a t r a d i t i o n a l f o r w a r d l u n g e , t h e n t a k e a b i g s t e p

t o t h e r i g h t a n d l u n g e a g a i n . F i n i s h o ff t h e s e m i c i r c l e w i t h a b a c k w a r d s l u n g e ,

t h e n r e t u r n t o s t a n d i n g . A n d a l l t h a t s o n e r e p ! A i m f o r 1 0 r e p s a n d t h e n s w i t c h

l e g s .
http://www.womenshealthmag.com/fitness/clock-lungehttp://www.acefitness.org/exerciselibrary/94/http://fitbie.msn.com/exercise/wall-sit-arm-curl-women


6/17



1 4 . L u n g e - t o - R o w

S t a r t b y d o i n g a n o r m a l l u n g e . I n s t e a d o f b r i n g i n g t h a t f o r w a r d l e g b a c k t o t h e

s t a r t i n g p o s i t i o n , r a i s e i t u p o ff t h e fl o o r w h i l e l i f t i n g t h e a r m s o v e r h e a d . T h e

l e g s h o u l d r e m a i n b e n t a t a b o u t 9 0 d e g r e e s . A d d w e i g h t s t o r e a l l y b r i n g t h e

h e a t .

1 5 . P i s t o l S q u a t

T h e r e m a y b e n o g u n p e r m i t n e c e s s a r y f o r t h i s o n e , b u t i t s s t i l l n o j o k e . S t a n d

h o l d i n g t h e a r m s s t r a i g h t o u t i n f r o n t o f t h e b o d y , a n d r a i s e t h e r i g h t l e g ,

fl e x i n g t h e r i g h t a n k l e a n d p u s h i n g t h e h i p s b a c k . T h e n l o w e r t h e b o d y w h i l e

k e e p i n g t h e r i g h t l e g r a i s e d . H o l d ( h a v e f u n w i t h t h a t ) , t h e n r e t u r n t o s t a n d i n g .

1 6 . L u n g e J u m p

R e a d y t o i m p r e s s s o m e f r i e n d s ? S t a n d w i t h t h e f e e t t o g e t h e r a n d l u n g e f o r w a r d

w i t h t h e r i g h t f o o t . J u m p s t r a i g h t u p , p r o p e l l i n g t h e a r m s f o r w a r d w h i l e

k e e p i n g t h e e l b o w s b e n t . W h i l e i n t h e a i r , s w i t c h l e g s a n d l a n d i n a l u n g e w i t h

t h e o p p o s i t e l e g f o r w a r d . R e p e a t a n d c o n t i n u e s w i t c h i n g l e g s . T r y t o d o 1 0 !

1 7 . C u r t s y L u n g e

L e t s s h o w a l i t t l e r e s p e c t . W h e n l u n g i n g , s t e p t h e l e f t l e g b a c k b e h i n d t h e

r i g h t , b e n d i n g t h e k n e e s a n d l o w e r i n g t h e h i p s u n t i l t h e r i g h t t h i g h i s a l m o s t

p a r a l l e l t o t h e fl o o r . R e m e m b e r t o k e e p t h e t o r s o u p r i g h t a n d t h e h i p s s q u a r e .

1 8 . S q u a t

S t a n d w i t h t h e f e e t p a r a l l e l o r t u r n e d o u t 1 5 d e g r e e s w h a t e v e r i s m o s t

c o m f o r t a b l e . S l o w l y s t a r t t o c r o u c h b y b e n d i n g t h e h i p s a n d k n e e s u n t i l t h e

t h i g h s a r e a t l e a s t p a r a l l e l t o t h e fl o o r . M a k e s u r e t h e h e e l s d o n o t r i s e o ff t h e

fl o o r . P r e s s t h r o u g h t h e h e e l s t o r e t u r n t o a s t a n d i n g p o s i t i o n .

1 9 . S i n g l e L e g D e a d l i f t

S t a r t i n a s t a n d i n g p o s i t i o n w i t h t h e f e e t t o g e t h e r . L i f t t h e r i g h t l e g s l i g h t l y , a n d

l o w e r t h e a r m s a n d t o r s o w h i l e r a i s i n g t h e r i g h t l e g b e h i n d t h e b o d y . K e e p t h e

l e f t k n e e s l i g h t l y b e n t a n d r e a c h t h e a r m s a s c l o s e t o t h e fl o o r a s p o s s i b l e . R a i s e
http://www.menshealth.com/powertraining/publish/hip-dominant-uni/Single-Leg_Romanian_Deadlift.phphttp://www.acefitness.org/exerciselibrary/135/bodyweight-squathttp://www.womenshealthmag.com/fitness/curtsy-lungehttp://www.womenshealthmag.com/fitness/lunge-jumpshttp://www.menshealth.com/workout-center/e/pistol-squat/25908http://www.menshealth.co.uk/building-muscle/get-big/straight-leg-lunge-to-row-9685


7/17



t h e t o r s o w h i l e l o w e r i n g t h e r i g h t l e g . S w i t c h l e g s .

2 0 . S q u a t R e a c h a n d J u m p

R e a d y t o a d d s o m e p i z z a z z ( a n d c a r d i o ! ) t o t h a t s q u a t ? P e r f o r m a n o r m a l s q u a t ,

b u t i m m e d i a t e l y j u m p u p , r e a c h i n g t h e a r m s s t r a i g h t o v e r h e a d . A i m f o r 1 5

r e p s , t a k i n g a q u i c k b r e a t h e r b e f o r e t h e n e x t s e t .

2 1 . C h a i r S q u a t P o s e

S t a n d w i t h t h e f e e t h i p - d i s t a n c e a p a r t a n d s q u a t u n t i l t h e t h i g h s a r e p a r a l l e l t o

t h e fl o o r w h i l e s w i n g i n g t h e a r m s u p . S t r a i g h t e n t h e l e g s , t h e n l i f t u p t h e r i g h t

k n e e w h i l e s w i n g i n g t h e l e f t a r m o u t s i d e t h e r i g h t k n e e . R e t u r n t o s t a n d i n g a n d

r e p e a t o n t h e o t h e r s i d e .

2 2 . Q u a d r u p e d L e g L i f t

S t a r t i n g o n t h e h a n d s a n d k n e e s , k e e p a fl a t b a c k a n d e n g a g e t h e c o r e . R a i s e

t h e l e f t l e g s t r a i g h t b a c k , s t o p p i n g w h e n t h e f o o t i s h i p - l e v e l a n d t h e t h i g h
http://health.msn.com/health-topics/slideshow.aspx?cp-documentid=100168345http://www.womenshealthmag.com/fitness/squat-chophttp://www.womenshealthmag.com/fitness/grand-plie-jump


8/17



p a r a l l e l t o t h e fl o o r . B a l a n c e f o r a s l o n g a s p o s s i b l e , t h e n r a i s e t h e b o t t o m r i g h t

t o e o ff t h e fl o o r , t i g h t e n i n g t h e b u t t , b a c k , a n d a b s ( t r y t o b e g r a c e f u l h e r e ! ) .

H o l d f o r u p t o 1 0 s e c o n d s , t h e n s w i t c h l e g s .

2 3 . S t e p - U p

T h i s m a y b e s e l f - e x p l a n a t o r y , b u t j u s t i n c a s e fi n d a s t e p o r b e n c h , a n d p l a c e

t h e r i g h t f o o t o n t h e e l e v a t e d s u r f a c e . S t e p u p u n t i l t h e r i g h t l e g i s s t r a i g h t ( d o

i t f o r C h a n n i n g ! ) , t h e n r e t u r n t o s t a r t . R e p e a t , a i m i n g f o r 1 0 - 1 2 r e p s o n e a c h

s i d e .

2 4 . C a l f R a i s e

F r o m a s t a n d i n g p o s i t i o n , s l o w l y r i s e u p o n t h e t o e s , k e e p i n g t h e k n e e s s t r a i g h t

a n d h e e l s o ff t h e fl o o r . H o l d b r i e fl y , t h e n c o m e b a c k d o w n . A a a a n d r e p e a t . T r y

s t a n d i n g o n s o m e t h i n g e l e v a t e d ( l i k e a s t e p ) t o a c h i e v e a w i d e r r a n g e o f

m o t i o n .

C h e s t & B a c k
http://www.acefitness.org/exerciselibrary/73/http://www.imdb.com/name/nm1475594/http://www.womenshealthmag.com/workouts/step-up


9/17



2 5 . S t a n d a r d P u s h - U p

T h e r e s a r e a s o n t h i s o n e s a c l a s s i c . W i t h h a n d s s h o u l d e r - w i d t h a p a r t , k e e p t h e

f e e t fl e x e d a t h i p d i s t a n c e , a n d t i g h t e n t h e c o r e . B e n d t h e e l b o w s u n t i l t h e

c h e s t r e a c h e s t h e g r o u n d , a n d t h e n p u s h b a c k u p ( m a k e s u r e t o k e e p t h e

e l b o w s t u c k e d c l o s e t o t h e b o d y ) . T h a t s o n e !

2 6 . D o l p h i n P u s h - U p

S t a r t o u t i n d o l p h i n p o s e ( t h i n k : d o w n - d o g w i t h e l b o w s o n t h e fl o o r ) . L e a n

f o r w a r d , l o w e r i n g t h e s h o u l d e r s u n t i l t h e h e a d i s o v e r t h e h a n d s . P u l l u p t h e

a r m s a n d r e t u r n t o t h e s t a r t i n g p o s i t i o n . ( N o o c e a n n e c e s s a r y . )

2 7 . C o n t r a l a t e r a l L i m b R a i s e s

S o u n d s f a n c y , h u h ? H e r e s t h e b r e a k d o w n : L i e o n y o u r s t o m a c h w i t h t h e a r m s

o u t s t r e t c h e d a n d p a l m s f a c i n g o n e a n o t h e r . S l o w l y l i f t o n e a r m a f e w i n c h e s o ff

t h e fl o o r , k e e p i n g i t s t r a i g h t w i t h o u t r o t a t i n g t h e s h o u l d e r s a n d k e e p i n g t h e

h e a d a n d t o r s o s t i l l . H o l d t h e p o s i t i o n , t h e n l o w e r t h e a r m b a c k d o w n , m o v i n g

t o t h e o t h e r a r m .
http://www.acefitness.org/exerciselibrary/53/contralateral-limb-raises/http://www.yogamums.org/yoga-sequences/dolphin-yoga-pose-push-up-yoga-workouthttp://www.yogajournal.com/poses/491http://www.yogamums.org/yoga-postures/makarasana-dolphin-yoga-posturehttp://www.acefitness.org/exerciselibrary/41/


10/17



2 8 . D o n k e y K i c k

I t s t i m e t o e m b r a c e t h a t w i l d s i d e . S t a r t i n a p u s h - u p p o s i t i o n , w i t h t h e l e g s

t o g e t h e r . T i g h t e n t h e c o r e a n d k i c k b o t h l e g s i n t o t h e a i r w i t h k n e e s b e n t ,

r e a c h i n g t h e f e e t b a c k t o w a r d t h e g l u t e s . J u s t t r y t o l a n d g e n t l y w h e n r e v e r s i n g

b a c k t o t h e s t a r t i n g p o s i t i o n .

2 9 . H a n d s t a n d P u s h - U p

F a i r w a r n i n g : T h i s m o v e i s f o r t h e p r o s . G e t s e t i n a h e a d s t a n d p o s i t i o n a g a i n s t

a w a l l a n d b e n d t h e e l b o w s a t a 9 0 - d e g r e e a n g l e , d o i n g a n u p s i d e d o w n p u s h -

u p ( s o t h e h e a d m o v e s t o w a r d t h e fl o o r a n d t h e l e g s r e m a i n a g a i n s t t h e w a l l ) .

F i r s t t i m e r ? G r a b a f r i e n d t o s p o t y o u s a f e t y fi r s t !

3 0 . J u d o P u s h - u p

F r o m a p u s h - u p p o s i t i o n , r a i s e u p t h o s e h i p s a n d i n o n e s w i f t m o v e m e n t ( H a i -

y a h ! ) u s e t h e a r m s t o l o w e r t h e f r o n t o f t h e b o d y u n t i l t h e c h i n c o m e s c l o s e t o

t h e fl o o r . S w o o p t h e h e a d a n d s h o u l d e r s u p w a r d a n d l o w e r t h e h i p s , k e e p i n g

t h e k n e e s o ff t h e g r o u n d . R e v e r s e t h e m o v e t o c o m e b a c k t o t h e r a i s e d - h i p

p o s i t i o n . T r y t o r e p e a t f o r 3 0 - 6 0 s e c o n d s .
http://www.menshealth.com/mhlists/indoor_workout/Judo_Pushup.phphttp://www.abc-of-yoga.com/yogapractice/theheadstand.asphttp://www.womenshealthmag.com/fitness/donkey-kick


11/17



3 1 . R e v e r s e F l y

F o r D I Y d u m b b e l l s , g r a b t w o c a n s o r b o t t l e s o f w a t e r . S t a n d u p s t r a i g h t , w i t h

o n e f o o t i n f r o n t o f t h e o t h e r a n d t h e f r o n t k n e e s l i g h t l y b e n t . W i t h p a l m s

f a c i n g e a c h o t h e r a n d t h e a b s e n g a g e d , b e n d f o r w a r d s l i g h t l y f r o m t h e w a i s t

a n d e x t e n d a r m s o u t t o t h e s i d e , s q u e e z i n g t h e s h o u l d e r b l a d e s . R e p e a t .

3 2 . S u p e r m a n

W a n t s o m e s u p e r p o w e r s ? L i e f a c e d o w n w i t h a r m s a n d l e g s e x t e n d e d . K e e p i n g

t h e t o r s o a s s t i l l a s p o s s i b l e , s i m u l t a n e o u s l y r a i s e t h e a r m s a n d l e g s t o f o r m a

s m a l l c u r v e i n t h e b o d y . C a p e o p t i o n a l .

S h o u l d e r s & A r m s

3 3 . T r i c e p s D i p

G e t s e a t e d n e a r a s t e p o r b e n c h . S i t o n t h e fl o o r w i t h k n e e s s l i g h t l y b e n t , a n d

g r a b t h e e d g e o f t h e e l e v a t e d s u r f a c e a n d s t r a i g h t e n t h e a r m s . B e n d t h e m t o a

9 0 - d e g r e e a n g l e , a n d s t r a i g h t e n a g a i n w h i l e t h e h e e l s p u s h t o w a r d s t h e fl o o r .

F o r s o m e e x t r a fi r e , r e a c h t h e r i g h t a r m o u t w h i l e l i f t i n g t h e l e f t l e g .
http://www.womenshealthmag.com/fitness/tricep-dip-and-reachhttp://www.mensfitness.co.uk/exercise/fat_loss_workouts/3838/superman.htmlhttp://www.womenshealthmag.com/fitness/reverse-fly-0


12/17



3 4 . D i a m o n d P u s h - U p

J a y - Z w o u l d a p p r o v e . T h e s e p u s h - u p s g e t p i m p e d o u t w i t h a d i a m o n d - s h a p e d

h a n d p o s i t i o n ( s i t u a t e t h e m s o t h a t t h e t h u m b s a n d i n d e x fi n g e r s t o u c h ) . T h i s

h a n d r e a d j u s t m e n t w i l l g i v e t h o s e t r i c e p s s o m e e x t r a ( b u r n i n g ) l o v e .

3 5 . B o x e r

T i m e t o m a k e M u h a m m a d A l i p r o u d . S t a r t i n g w i t h f e e t h i p - w i d t h a p a r t a n d

k n e e s b e n t , k e e p t h e e l b o w s i n a n d e x t e n d o n e a r m f o r w a r d a n d t h e o t h e r a r m

b a c k . H u g t h e a r m s b a c k i n a n d s w i t c h a r m s l i k e y o u r e i n t h e r i n g !

3 6 . S h o u l d e r S t a b i l i z a t i o n S e r i e s ( I , Y , T , W O )

O K , i t m a y l o o k c r a z y , b u t s t a y w i t h u s . L i e d o w n o n y o u r s t o m a c h w i t h a r m s

e x t e n d e d o v e r h e a d a n d p a l m s f a c i n g e a c h o t h e r . M o v e t h e a r m s i n t o e a c h

l e t t e r f o r m a t i o n . ( G i m m e a Y , y o u k n o w y o u w a n t t o ! ) .

3 7 . A r m C i r c l e s
http://www.acefitness.org/exerciselibrary/249/prone-scapular-shoulder-stabilization-series-i-y-t/http://www.greatist.com/fitness/boxing-grobby/http://www.sparkpeople.com/resource/exercises.asp?exercise=110http://www.menshealth.com/mhlists/upper-body-warmup/upper-body-warmup-diamond-pushup.phphttp://www.huffingtonpost.com/2012/01/19/warren-buffett-jay-z-diamond_n_1216458.html


13/17



R e m e m b e r P . E . c l a s s ? S t a n d w i t h a r m s e x t e n d e d b y t h e s i d e s , p e r p e n d i c u l a r t o

t h e t o r s o . S l o w l y m a k e c l o c k w i s e c i r c l e s f o r a b o u t t w e n t y t o t h i r t y s e c o n d s

( a b o u t o n e f o o t i n d i a m e t e r ) . T h e n r e v e r s e t h e m o v e m e n t , g o i n g c o u n t e r -

c l o c k w i s e .

C o r e

3 8 . L S e a t

T a k e a l o a d o ff ( w e l l n o t e x a c t l y ) . S e a t e d w i t h t h e l e g s e x t e n d e d a n d f e e t fl e x e d ,

p l a c e t h e h a n d s o n t h e fl o o r a n d s l i g h t l y r o u n d t h e t o r s o . T h e n , l i f t t h e h i p s o ff

t h e g r o u n d , h o l d f o r fi v e s e c o n d s a n d r e l e a s e . R e p e a t !

3 9 . R o t a t i o n a l P u s h - U p

S t a n d a r d p u s h - u p s n o t c u t t i n g i t ? F o r a v a r i a t i o n , a f t e r c o m i n g b a c k u p i n t o a

s t a r t i n g p u s h - u p p o s i t i o n , r o t a t e t h e b o d y t o t h e r i g h t a n d e x t e n d t h e r i g h t

h a n d o v e r h e a d , f o r m i n g a T w i t h t h e a r m s a n d t o r s o . R e t u r n t o t h e s t a r t i n g

p o s i t i o n , d o a n o r m a l p u s h - u p , t h e n r o t a t e t o t h e l e f t .
http://www.menshealth.com/mhlists/pushup-variations/rotational-pushup.php#slidetophttp://www.womenshealthmag.com/yoga/l-seat-posehttp://www.bodybuilding.com/exercises/detail/view/name/arm-circles


14/17



4 0 . F l u t t e r K i c k

S t a r t l y i n g o n y o u r b a c k w i t h a r m s a t y o u r s i d e s a n d p a l m s f a c i n g d o w n . W i t h

l e g s e x t e n d e d , l i f t t h e h e e l s o ff t h e fl o o r ( a b o u t s i x i n c h e s ) . M a k e q u i c k , s m a l l

u p - a n d - d o w n p u l s e s w i t h t h e l e g s , w h i l e k e e p i n g t h e c o r e e n g a g e d . T r y t o k e e p

k i c k i n i t f o r a m i n u t e s t r a i g h t !

4 1 . D y n a m i c P r o n e P l a n k

S t a r t i n g i n a s t a n d a r d p l a n k p o s i t i o n , r a i s e t h e h i p s a s h i g h a s t h e y c a n g o , t h e n

l o w e r t h e m b a c k d o w n . C o n t i n u e t h i s m o v e m e n t f o r a s l o n g a s p o s s i b l e . M a k e

s u r e t h e b a c k s t a y s s t r a i g h t a n d t h e h i p s d o n t d r o o p .

4 2 . S i d e P l a n k

R o l l t o t h e s i d e a n d c o m e u p o n o n e f o o t a n d e l b o w . M a k e s u r e t h e h i p s a r e

l i f t e d a n d t h e c o r e i s e n g a g e d , a n d h a n g t i g h t f o r 3 0 - 6 0 s e c o n d s ( o r a s l o n g a s

y o u c a n s t o m a c h ! ) .

4 3 . R u s s i a n T w i s t

S i t o n t h e fl o o r w i t h k n e e s b e n t a n d f e e t t o g e t h e r , l i f t e d a f e w i n c h e s o ff t h e

fl o o r . W i t h t h e b a c k a t a 4 5 - d e g r e e a n g l e f r o m t h e g r o u n d , m o v e t h e a r m s f r o m

o n e s i d e t o a n o t h e r i n a t w i s t i n g m o t i o n . H e r e , s l o w a n d s t e a d y w i n s t h e r a c e :

T h e s l o w e r t h e t w i s t , t h e d e e p e r t h e b u r n . F e e l l i k e a fi t n e s s c z a r y e t ?

4 4 . B i c y c l e

L i e d o w n w i t h k n e e s b e n t a n d h a n d s b e h i n d t h e h e a d . W i t h t h e k n e e s i n

t o w a r d t h e c h e s t , b r i n g t h e r i g h t e l b o w t o w a r d s t h e l e f t k n e e a s t h e r i g h t l e g

s t r a i g h t e n s . C o n t i n u e a l t e r n a t i n g s i d e s ( l i k e y o u r e p e d a l i n g ! ) . J u s t k e e p t h e

h e l m e t i n t h e c l o s e t .

4 5 . C r u n c h

B e f o r e a n y o n e s c r o w n e d C a p n C r u n c h , r e m e m b e r f o r m i s k e y . L i e o n y o u r

b a c k w i t h t h e k n e e s b e n t a n d f e e t fl a t o n t h e fl o o r . W i t h h a n d s b e h i n d t h e

h e a d , p l a c e t h e c h i n d o w n s l i g h t l y a n d p e e l t h e h e a d a n d s h o u l d e r s o ff t h e m a t

w h i l e e n g a g i n g t h e c o r e . C o n t i n u e c u r l i n g u p u n t i l t h e u p p e r b a c k i s o ff t h e
http://www.acefitness.org/exerciselibrary/52/http://www.youtube.com/watch?v=wqoD0Bdggtohttp://www.mensfitness.com/training/lose-weight/russian-twisthttp://www.acefitness.org/exerciselibrary/101/http://www.menshealth.com/powertraining/publish/bridging-and-core-stabilization-exercises/Dynamic_Plank.phphttp://www.shapefit.com/abs-exercises-scissor-kicks.html


15/17



m a t . H o l d b r i e fl y , t h e n l o w e r t h e t o r s o b a c k t o w a r d t h e m a t s l o w l y .

4 6 . S e g m e n t a l R o t a t i o n

T a r g e t t h o s e o b l i q u e s . L y i n g o n y o u r b a c k w i t h y o u r k n e e s b e n t a n d c o r e t i g h t ,

l e t t h e k n e e s f a l l g r a d u a l l y t o t h e l e f t ( f e e l i n g a g o o d s t r e t c h ) . H o l d f o r fi v e

s e c o n d s , r e t u r n t o c e n t e r , a n d r e p e a t o n t h e r i g h t s i d e .

4 7 . S h o u l d e r B r i d g e

L i e o n y o u r b a c k w i t h t h e k n e e s b e n t a n d f e e t h i p - w i d t h a p a r t . P l a c e a r m s a t

y o u r s i d e a n d l i f t u p t h e s p i n e a n d h i p s . O n l y t h e h e a d , f e e t , a r m s , a n d

s h o u l d e r s s h o u l d b e o n t h e g r o u n d . T h e n l i f t o n e l e g u p w a r d s , k e e p i n g t h e c o r e

t i g h t . S l o w l y b r i n g t h e l e g b a c k d o w n , t h e n l i f t b a c k u p . T r y t o d o 1 0 r e p s p e r

l e g , t h e n b r i n g t h e k n e e i n p l a c e a n d s p i n e b a c k o n t h e fl o o r .

4 8 . S i n g l e L e g A b d o m i n a l P r e s s

L i e o n y o u r b a c k w i t h t h e k n e e s b e n t a n d f e e t o n t h e fl o o r . T i g h t e n t h e a b s a n d

r a i s e t h e r i g h t l e g , w i t h t h e k n e e a n d h i p b e n t a t a 9 0 - d e g r e e a n g l e . P u s h t h e
http://www.mayoclinic.com/health/core-strength/SM00047&slide=4http://www.lhj.com/health/guides/how-to-exercises/shoulder-bridge/http://www.mayoclinic.com/health/core-strength/SM00047&slide=8


16/17



r i g h t h a n d o n t o p o f t h e l i f t e d k n e e , u s i n g t h e c o r e t o c r e a t e p r e s s u r e b e t w e e n

t h e h a n d a n d k n e e . H o l d f o r fi v e c o u n t s , a n d t h e n l o w e r b a c k d o w n t o r e p e a t

w i t h t h e l e f t h a n d a n d k n e e .

4 9 . D o u b l e L e g A b d o m i n a l P r e s s

T w o l e g s i s t w i c e t h e f u n . F o l l o w t h e s a m e r u n - d o w n f o r t h e s i n g l e l e g p r e s s

( a b o v e ) , b u t b r i n g u p b o t h l e g s a t t h e s a m e t i m e , p u s h i n g t h e h a n d s a g a i n s t t h e

k n e e s .

5 0 . S p r i n t e r S i t - U p

W a n t t o b e a s p e e d d e m o n w i t h o u t g e t t i n g o ff t h e fl o o r ? L i e o n y o u r b a c k w i t h

t h e l e g s s t r a i g h t a n d a r m s b y y o u r s i d e e l b o w s b e n t a t a 9 0 - d e g r e e a n g l e . N o w

s i t u p , b r i n g i n g t h e l e f t k n e e t o w a r d t h e r i g h t e l b o w . L o w e r t h e b o d y a n d r e p e a t

o n t h e o t h e r s i d e .

T h a n k s t o o u r f r i e n d s a t L u l u l e m o n f o r o u t fi t t i n g o u r m o d e l i n t h e S w i f t l y T e c h

R a c e r b a c k a n d E b b T o S t r e e t P a n t .

Like
http://shop.lululemon.com/products/clothes-accessories/pants-yoga/Ebb-To-Street-Panthttp://shop.lululemon.com/products/clothes-accessories/tanks-no-support/Run-Swiftly-Racerback-32974http://www.menshealth.com/mhlists/quick-full-body-workout/sprinter-situp.phphttp://www.mayoclinic.com/health/core-strength/SM00047&slide=6


17/17


O r i g i n a l l y p u b l i s h e d M a r c h 2 0 1 2 . U p d a t e d D e c e m b e r 2 0 1 4 .

Bodyweight Exercises_ 50 You Can Do Anywhere

Documents

Transcript of Bodyweight Exercises_ 50 You Can Do Anywhere