Body Weight Routine
A 12 Exercise Body-weight Workouts
Here's a challenging full-body workout you can do anywhere, using just your bodyweight.
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 Jump Rope (alternating foot) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down alternating your feet touching the ground as you bring the jump rope under your feet. Continue for the prescribed number of jumps or time. Trainer's comments: |
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 Modified Explosive Pushup 1. Start by getting into a push-up position with your knees on the ground. 2. Lower yourself to the ground and then explosively push up so that your hands leave the ground. 3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat. 4. Repeat for the recommended repetitions. Trainer's comments: |
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 Ankle Bounces 1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°. 2. Hop continuously on both feet using only the ankles to project body up. 3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion). Trainer's comments: |
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 Fast Feet on Box 1. Stand behind box and place one foot on top of box, heel close to the closest edge. 2. Push off the box and explode vertically to bring the other foot onto the box. 3. Step back down with your feet reversed. 4. Repeat with other leg and continue according to prescribed number of repetitions. Trainer's comments: |
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 Plyometric Depth Pushups 1. Start by placing feet on a bench and your hands on steps or blocks of your desired height. 2. Begin by getting into a push up position with your hands on the blocks. 3. Proceed into a pushup and when you push to extend your arms you should push hard enough to allow your hands to leave the blocks and land on the floor. 4. Once your hands have landed on the floor proceed into another pushup. Press up off the floor with enough force to have your hands leave the floor and land back on the blocks. 5. Repeat this cycle for the desired number of repetitions. Trainer's comments: |
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 Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions Trainer's comments: |
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 V-Up 1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 3) Return to start position. Trainer's comments: |
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 1 Leg Balance Squat 1. Start by standing on one leg with the other leg elevated. 2. Bend forward keeping your planted leg semi straight and reach for the ground. 3. Keep your back relatively flat during the exercise. 4. Repeat for the prescribed repetitions and then repeat with the other leg. Trainer's comments: |
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 Chinup 1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body). 2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent. 3) Pull body up until bar is below chin level. 4) Return to start position. 5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety. Trainer's comments: |
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 Double Leg Pressouts 1. Start by lying on your back with your knees towards your chest and your arms flat on the ground. 2. Keeping your back flat throughout the movement kick your legs out and away until they are almost straight. 3. Bring your legs back in and repeat for the required number of repetitions. 4. If you are unable to keep your back flat on the floor throughout the movement shorten the distance that your legs extend until you get stronger. Trainer's comments: |
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 Bodyweight Lateral Squat 1. Stand with your feet shoulder width apart. 2. Start by stepping to the right with your right foot and proceed into a squat. 3. Return to the standing position with your feet shoulder width apart. 4. Now step to your left with your left foot and proceed into a squat. 5. Return to the starting position and repeat. Trainer's comments: |
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 Bench Dip 1) Sit upright on bench and place hands hip width apart with fingers pointing forward. Place feet flat on opposite bench with legs straight. 2) Start position: Slide glutes off bench with elbows slightly bent. 3) Lower body by bending at elbows until elbows are at 90 degree angle. 4) Return to start position. Trainer's comments: |
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3D Spine Simulator
Launch 3D Spine Simulator