Body Weight Training Exercises - Part 2

According to the Centers for Disease Control and Prevention, the recommended physical activity for adults includes at least 2 or more days per week of muscle-strengthening that works all major muscle groups. (1) So, without a gym, how do you achieve that?

EXERCISES

1. Pushups: Can be done with bent knee and move toward normal pushups, clapping pushups and handstand pushups. In each case, you are moving the leverage point and increasing the resistance and intensity of the exercise.

2. Squats: Keep your knees behind the toes to reduce the stress on the knees and engage the glutes more fully. Keep your hands above your head, back straight and knees slightly inside the feet. Start holding it for 15 seconds and work up to holding the position for 10 minutes. You can readjust the squat position up and down as your muscles get fatigued.

3. Plank: Hold the pushup position with the body completely straight, on your toes and hands. Keep your abs and back tight. Hold for 90 seconds and repeat.

4. Pullups: Work the upper back, deltoids and traps as well as the biceps and abs. This exercise needs a piece of equipment.

5. Tricep Dips: Can be done on a bench or chair. Start with the knees bent and closer to the body. By moving the legs to a straight position you increase the intensity. Putting your feet on another chair or ball will maximize the intensity without adding a belt with weights.

6. Burpee: Works the whole body. Start in a standing position, drop to squat with hands on the floor and hold for 1 count; extend the legs back to pushup position, do a pushup, return to squat and stand.

7. Lunge: Works the quads, glutes and hamstrings. Like the squat, don’t let your knees come in front of your toes in the lunge position. Keep your upper body straight. These can be done in place by alternating the leg in front.

References:

(1) Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need

http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

Resources:

Mens Health: Weight-Free Workouts

http://www.menshealth.co.uk/building-muscle/bodyweight-exercises/

NerdFitness: Beginner body Weight Workout

http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

Mens Fitness: Back to Basics

http://www.mensfitness.com/training/build-muscle/back-to-basics-the-best-bodyweight-exercises

Arnold Schwarzenegger: Your Body is all you Need

http://www.schwarzenegger.com/fitness/post/your-body-is-all-you-need-the-worlds-oldest-training-method-and-a-1-workout