A Complete Listing of Bodyweight Exercises

I will soon add some pictures as demonstrations.  This website is new and is in motion to get you in shape.  Please check back soon.

Burpees (entire body exercise)– These are the bodyweight exercises that you have probably seen a time or two in old war movies when troops are in basic training.  It has been said that some prisoners in the penitentiary like to do these because they do not require much space and they will work you extremely well.  Here is what you do:

• First start out in the standing position with you feet close together. 
• You then bend your knees and put your hands on the ground. 
• From here you, hop your feet backwards until you are in the up position of a pushup. 
• Do one pushup and return to how you started in reverse. 
• This exercise can be combined with a forward jump at the end when you are rising back to the starter position.  Give it all you got and you will be worn out in no time at all.

Hindu Style Pushups (entire body exercise) – When doing this bodyweight exercise breathing is important.  You will find that, after you have been doing weights for a long time, 25 is even a challenging number to get the first time.  This exercise and the Hindu Squat are both heavily used by Indian wrestlers.  They help your endurance and strength out tremendously.

• You start in the all-fours position, facing the floor, with only your hands and feet touching the ground. 
• You can spread your legs as far as you want, but only do what is comfortable. 
• You begin by looking at your heels and begin to roll forward by dipping as close to the ground as you can without touching it and end in the position where your head and upper body is pointing up while your hips are close to the ground. 
• Return to the starting position by either pushing your rear back up in the air or by doing the exact same motion backwards (which will work your shoulders more). 
• This is one rep. 
• Breathe in during the downward motion and out when returning to the starting position. 

Bodyweight Squats/Hindu Squats (leg | lung exercise) – These sound easy, but if you can do anywhere near 100 without stopping your first time trying them then you are incredible.  My first try I got around fifty and could not walk right for a couple of days, and I was squatting 415.  You can do these standing on your heels the entire time or on your toes.  If you feel pain stay on your heels, but remember the difference between pain and noise.  My knees make some noise but will not hurt and they have only seen a great improvement.  You can really work your calves if you stay on your toes and it seems like more of a workout for your butt when staying on your heels. 

• You start with your hands in front of you and you begin to breathe in as you pull your hands to your side. 
• Then, point your hands down on your descent.
• You then drop to a squatting position by bending your knees while swinging your arms back in front of you and breathing out on the return trip up. 
• Just remember to go down until your thighs touch your calves, and try to keep your back straight the entire time. 
• Do 10-25 for beginners and try 75 if you are already heavily involved in exercise.
• Every day try and get one or two more reps.

One-arm Pushup (arm | chest | leg exercise)– This bodyweight exercise is challenging.  If you get one on your first try you are stronger than you may have thought.  I will only do a couple on each arm when working out, but I try to do a variety of different bodyweight exercises within the 15-20 minutes of working out. 

• As you might have guessed you will get into the pushup position, use one arm, and have a wide foot base.
• Switch arms and do an equal amount on the other side, making sure to use your weakest arm first so that you develop each side equally.

Backward Pushup (entire body exercise)– This is one that promotes flexibility in the back and shoulders.  This functional exercise is one of my favorites.  I usually do at least five of these just to get a good stretch.  You start by lying on your back with your knees bent and feet close to your butt.

• Your hands are close to your shoulders with your fingers pointing towards your shoulders.
• You are going to try and form an arch with your body by pushing your back off the floor by your hands and feet.
• Try and push your hips to the ceiling and hold for a second or two before returning to the starting position.  Ahh…don’t you feel better.  I thought you would.

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