Best_Bodyweight_Exercises_and_Tips__from_Matt_Furey_and_Ross_Enamait_.pdf
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BODYWEIGHT EXERCISES & TIPS
Farmer BurnsÔ Stomach Flattener
Û
Stand straight, feet shoulder-width apart.
Û
Relax shoulders, let arms hang loose.
Û
Inhale through nose, filling your lungs and holding stomach in.
Û
When lungs are full, close mouth and throat and try to breathe out but resist so that no air escapes.
You should feel your stomach muscles tighten. Clench your fists.
Hold breath for 5 seconds. Exhale and inhale completely. Repeat about 30 times.
Exercised: stomach, chest, arms, throat
The Vacuum
Û
Begin from bent over position, hands on knees
Û
Exhale, then inhale as you rise, and lift diaphragm and pull in stomach
Hold for 6 seconds, then exhale. Repeat at least 10 times.
Exercised: waistline, digestive system
Waist-turn
This exercise consists of turning your upper body around by the waist to
the left and right. Repeat this exercise 50-100 times.
Exercised: waist, vertebrae, back
Back arch
Û
Place hands on hip, in standing position.
Û
Inhale deeply, and lean back as far as possible.
Û
Exhale deeply as you bow forward, and squeeze your
stomach muscles.
Repeat 10-20 times.
Exercised: lower back, abs
Side-bends
Û
Stand straight, fingers locking each
other and palms facing ceiling.
Û
Inhale and stretch to the right,
squeezing all your muscles. Hold for
six seconds.
Û
Do the same the other side.
Repeat 5-6 times.
Exercised: ribcage, upper back, shoulders, lats, obligques
Rotating trunk
Û
Stand straight, feet shoulder-width apart and hands on
hips.
Û
Breathe in deep and bend over.
Û
Rotate your trunk clockwise, trying to keep your body
bent, until you reach starting point, upon which you
exhale and re-inhale.
Repeat 10 times, then do anti-clockwise 10 times.
Exercised: entire midsection, inc. back and waist
V-ups
Û
Lie down in supine position.
Û
Slowly raise upper body and legs using only stomach muscles (do
not put weight on arms or head) and try to touch your toes with your
hands. You can hold for 30-60 seconds.
Û
Lower your upper and legs back down, but do not let legs touch
ground.
Raise up again. Repeat as many times as possible.
Exercised: upper and lower abs
1
Û
Û
Û
Û
Û
Û
BODYWEIGHT EXERCISES & TIPS
Legs overhead
Û
Lie down in supine position.
Û
Raise your legs up and touch your toes on the floor near your head.
Repeat as many times as possible.
Exercised: abs, lower back, hip flexors, spine, shoulders, upper back
Wall-walking
Û
Stand three steps away from a wall.
Û
Lean backwards until your hands touch the wall.
Û
Slowly move your hands down the wall (you will
have to keep bending your back) until your head
touches the floor.
Û
Move your hands back up the wall.
Repeat 5-10 times.
Exercised: all muscles along the spine
Lying leg scissors
Û
Lie in supine position and lift both legs six inches off the floor.
Û
Open your legs wide, then cross them at the knees/ankles.
Repeat 25-100 times. Try also moving legs up/down or
forward/backward.
Exercised: upper and lower abs, hip flexors, inner and outer thighs
Sit-ups with knee pull-in
Û
Lie in supine position.
Û
Pull knees in toward your stomach as you sit up, and touch
your chest to your thighs.
Return to start. Repeat as many times as possible.
Exercised: upper and lower abs, lower back, hip flexors
Bridge of chairs
Û
Place your head on one chair, and your feet on another.
Hold for at least one minute, with your body kept straight.
Exercised: abs, back, neck
Hanging leg-raise
Û
Hold on to a chin-up bar or rings.
Û
Lift your knees as high as possible and round your back.
Lower knees. Repeat as many times as possible.
Exercised: abs, grip
Hindu squats
Û
Stand up straight, feet shoulder width apart.
Û
Bend legs at knees until your rear touches your calves.
Û
Try to come back up as fast as possible.
Repeat 25-500 times. Try also jumping.
Exercised: thighs, calves, lower back, chest, lungs
2
Û
Û
Û
Û
Û
Û
Û
BODYWEIGHT EXERCISES & TIPS
Hindu press-ups
Û
Start with hands (near your chest) and feet (no knees) on the floor, all shoulder-
width apart, buttocks up.
Û
Bend your elbows and lower your body in a circular motion.
Û
As you force your elbows to become straight again, your chest goes up and your
buttocks down.
Move shoulders back and lift buttocks, back to starting position. Repeat as many
times as possible, at least 25 times.
Exercised: upper body, spine, hips, shoulders
Bridge
Try to go back and
forth 10-20 times.
Exercised: neck, spine,
abs, legs, hips, buttocks,
back, shoulders
Wall Chair
Û
Lean back against a wall, and sit like as if in a chair, body bent at hips at
a right-angle, with arms folded.
Hold for as long as possible.
Exercised: legs
Front bridge
Û
Rest the top of your head on a mat, hands behind
back, knees off the floor and buttocks in the air.
Hold for about three minutes.
Exercised: abs, neck
Mountain jumps
Û
Get into push-up position, then jump and pull legs in, then jump back into
starting position.
Exhale forward, inhale backward. Repeat until fatigued.
Exercised: abs, legs, lungs
Gymnastic Bridge
Hold for as long as possible.
Exercised: abs, arms, back, shoulders, legs, hips, buttocks
Table Maker
Repeat 10-20 times.
Exercised: upper and lower back, triceps, shoulders, hips, buttocks
3
Û
Û
Û
Û
BODYWEIGHT EXERCISES & TIPS
Fingertip press-ups
Do as many as possible.
Exercised: fingers, hands, chest, shoulders, arms
No momentum sit-ups
Repeat as many times as possible
Exercised: abs, lower back, hip-flexors
Kneeling back-bend
Û
Kneel down, palms behind thighs.
Û
Let head fall backwards and go as far back as possible.
Return to starting position. Repeat 10-25 times.
Exercised: back, thighs, hip flexors, buttocks, abs
Handstand press-ups
Û
Lean upside down against a wall, hands shoulder-
width apart, arms straight, head down..
Û
Lower yourself until head touches floor.
Raise yourself back up. Repeat at least 10 times.
Exercised: chest, shoulders, triceps, lats, abs, back
Jumping lunges
Û
Jump forward and lunge downward with left leg.
Û
Jump back to starting position.
Continually switch legs and repeat as long as possible,
inhaling down, exhaling up.
Exercised: legs, lungs
Arms-extended press-ups
Do it like normal press-ups, except with arms extended in front of you.
Exercised: arms, chest, shoulders, abs, upper and lower back
One-legged squats
Û
Have arms extended in front of you, while standing with one leg straight off the ground.
Û
Slowly lower buttocks, then lift back up.
Û
Repeat as many times as possible, then repeat with the other leg.
Exercised: legs
One-armed press-ups
Û
Have one hand behind your back.
Û
Lower your nose down to your bottom hand. Push back up.
Repeat as many times as possible, then switch hands.
Exercised: upper body
4
Û
Û
Û
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