Posts Tagged ‘body weight exercises’


10 Minute Trainer - Workout for the Busiest People

 

Here is a good resource for Bodyweight exercises that you can do at home or in the gym. The video claims 44 different exercises, but I cut it down to 40. Some of the exercises are just variations of another. Some of them also requires a few equipment like a stability ball or a pull up bar, but most of the exercises can be done at home without any equipment. You can see different kinds of push-ups, variations of pull-ups, roll outs, and of course, burpees.

This is a good list, but one thing I noticed is that they’re mostly upper body exercises. This guy needs to squat! Out of the claimed 44 exercises, there are only around 5 to 8 exercises that targets the legs. If he included the squat and lunge variations, the list could be longer!

Here are the exercises:

  1. Mountain Climbers
  2. Dragon Walks
  3. Jumping Lunges
  4. Pike Roll Out
  5. Burpees
  6. Hanging Knee to Elbow
  7. Frozen V-sit
  8. Spiderman Push-up
  9. Single Leg Burpee
  10. Hindu Push-ups
  11. Diamond Push-ups
  12. Lawnmower Extensions
  13. Archer Push-ups
  14. Fingertip Push-ups
  15. Hanging Leg Raise
  16. Clapping Push-ups
  17. Single Leg Box Jumps
  18. Chest Tap Push-ups
  19. Archer Pull-ups
  20. Clapping Pull-ups
  21. Crucifix Push-ups
  22. Hanging Wipers
  23. SHOP

  24. Hanging Leg Raise to Lever
  25. One Arm Hanging Leg Lifts
  26. Pistol Squat
  27. L Sit
  28. Dragon Flags
  29. Ab Crunch Shredder Dips
  30. Triple Clap Push-ups
  31. Lalanne Push-ups
  32. Muscle Ups
  33. Standing Ab Wheel Roll Out
  34. Bodyweight Tricep Extension
  35. One Arm Push-ups
  36. Thigh Slap Push-ups
  37. Superman Push-ups
  38. Hannibal Leg Flutters
  39. One Handed Clap Push-ups
  40. Back Flip Burpees
  41. 360 Push-ups

Watch the video here:


Get Ripped in 90 Days

 

body

Bodyweight Strength Training Anatomy

Buy now

4-Week Bodyweight Home Workout (Workout Series)

Buy now

TRX HOME Suspension Trainer

Buy now

Pure Protein Chocolate 100% Whey Powder 2 lb

Buy now

SHOP

Advertisements

It’s Fit Friday!

Since it’s been raining the whole week, I’m sharing a circuit training that I did which requires minimal equipment yet it’s sure to burn off those cuddled-calories!

Work-out focus: Upper body and Core Strength Repeat the circuit for 3 to 5 sets.
Warm-up with arm circles, hip rotations, leg circles (2-5 minutes)
10 repetitions Declined Push-up Plus (your feet are elevated on a chair; add shoulder protraction, ie, push your rib cage towards the ceiling, upon extending your elbows)
20 repetitions Bent-knee rows using a couple of big and bulky books (works your grip strength as well!)
20 repetitions High knees
12 repetitions Bicep Curls (using your books or dumbbell)
12 repetitions Lateral Deltoid raise
20 repetitions Abdominal obliques or bicycles

Happy Fit Friday!