Body Weight ExercisesThese body weight exercises are so named because they use the weight of your own body for the resistance. There is nothing to buy and you don't need to be at a gym to perform them. They can be use to supplement the weight training exercises. Many athletes find ways to attach more weight to their bodies to make the exercise more challenging. But this is not encouraged for beginners. Start with no additional weight and add pounds gradually as you feel comfortable. Click on each link for a detailed decription of the exercise and information about the benefits to your program
Exercise TipsThese tips go for body weight exercises as well as exercises using weighted resistance. Before you move on to using weights in your strength training be sure you are aware of these tips.1. Warm up-Before any high intensity training, do a low intensity warm up for 5 minutes that makes you sweat. I do stationary cycling. Before lifting weights do a warm up lift for 1-3 sets 2. Stay in control- Don't throw your body around. Don't let momentum control the movement. You should be able to pause at any spot in the motion and prove control. 3. Focus- Concentrate on what you are doing at the moment. Don't have conversation during a set. Losing focus leads to lack of form, which can lead to injury. 4. Progressive Resistance- Learn and practice proper form for a few weeks before adding resistance. Increase weight and intensity in small, gradual steps. Never more directly into intensive training on an exercise you are not familiar with. 5. Breathing- Do not hold your breath. Especially during very hard workouts. If you were using weights and passed out you could be severely injured. Always breath out during the most challenging phase of the work out. Breath through your nose and mouth. 6. Pain- Never continue an exercise if you experience pain. Pain is not the same thing as muscular discomfort. The motto "no pain - no gain" has done a great deal of damage to athletes. Usually poor form is responsible for the pain. Learn, and fix the problem.
If you are looking for a great program to whip you into shape and would like to see immediate results let me direct you to Turbulence Training Bodyweight Workout- 4 week program. You will find a step by step, day by day, guided exercise program with workout charts and prescribed exercises. If you follow the course you are sure to see the desired results in the first four weeks.
This plank routine will help strengthen your core
8 minute ab routine to strengthen your core
This 8 minute buns routine can help those glutes
Here is a burpee exercise with a twist (literally). Do not try this on your first day. Or ever for that matter... It was just too interesting not to include.
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