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| Body Weight
Start in a high plank position, core braced, neck neutral, hands stacked underneath the shoulders and fingers pointed forward. Drop your chest to the ground and perform a push-up. After each push-up, take one of your arms and rotate it behind you towards your feet and then back to the high plank position. Perform another push-up and repeat on the opposite side. Each arm rotation coincides with one rep.
Drop down into a down position of a squat, and then explode from this pre-stretched loaded position to a jump as high into the air as you can. As you land back on the ground, land on the ball of your foot, roll onto the midfoot and then back onto the heel as you proceed into the next rep.
Todd Durkin demonstrates one of his top lower body exercises, the lunge hop. In this video clip, Todd shares with you a great body weight exercise that will help you become stronger and a better athlete.
Begin with your hands on the rings with a pronated grip. As you pull yourself up rotate your hands to a supinated grip. Pause at the top of the rep. Slowly lower yourself and rotate your hands back to the starting position.
begin standing below a pull up bar, having a friend time you. place your hands on the floor outside your feet, kick your feet back, then quickly bring your knees to you chest, and your feet below your hips. Then jump and grab the pull up bar, pull yourself into a pull up back down to do the burpee. repeat this for as many as you can do in a minute, if you can't do a pull up or burpie it is advised not to do this challenge. person who has the highest number of burpee pull ups in a minute wins!
holding the Neutral grip pull up bars, have a friend time you when you reach the top of a pull up (if you can't do one then jump or use a box) hold yourself at the top for as long as possible, when your chin dips below the bar the time stops. longest time with chin above the bar wins!
It is done just like any other push up however, when pushing up from the ground, it is an explosive movement. that means as fast as possible, for a push up to count your hands must leave the ground (I do a few clapping in the video, those would count). Do as many as possible. can you do the most?
using a partner and a small ball (medicine, tennis, etc.) place the ball underneath your chest. begin at the top of a push up position (hands at shoulder level, arm extended with your back flat, rotate in movement from you feet). on your partner's cue begin to drop down until your chest touches the ball and then press back up. That is 1 push up, do as many as posible in 2 minutes.
The Idea is to lift as much weight as possible doing a pull up. A body weight pull up is a score of zero (0). If you are wearing a 20 pound vest (as I am in the video) then it would be a score of 20 lb. Be sure to go from a dead hang to chin above the bar to count. you are doing one repitition with the most amount of weight.
Begin in plank position with forarms on a mat and feet on sliders. slide your feet out from your arms, maintaining the plank position. This should take 3 seconds, and then move back to start position, this takes 2 seconds. A total of 5 seconds do as many as possible.
Perform as many L Push-ups against a wall as possible. Start by sitting with your back against the wall and your legs extended. Mark where your feet extend to and use that mark to place your hands for the push-up. Now get into position by placing your hands on the mark and bring your legs up the wall so your legs make a 90 degree angle with your upper body. Maintain this position throughout.
Perform a handstand against a wall. Start with your arms and legs straight, bend your elbows and come down so your head touches the ground then push back to the starting position. Perform as many reps as possible.
Perform as many single leg burpees as possible in 60 seconds. Keeping the same leg off the ground for 60 seconds perform a full burpee by jumping down to the top of a push-up position. Then bring your leg back toward your chest, stand up and perform a jump making sure that the foot leaves the ground each time.
Perform a plank on your elbows and toes. Place a 25lb. plate on the middle of the back and maintain proper form for as long as possible. The body must be in a straight line from head to heals throughout.
Adjust your angle on the TRX so the row is performed with much less difficulty then the external rotation. Keep elbows as close to 90 when doing the external rotation. Always stay in control and never jerk your way into
Place both feet in the TRX. Perform a pushup then bring both knees in as you come up from the floor to 90 degrees. Dont let your hips drop as your legs move back out. How many can you do in 60 seconds?
Perform a pushup and as you come up from your pushup step one foot towards your hand then rotate and reach hand towards the ceiling. Alternate sides every rep. This is a great warmup exercise to get the hips and shoulders ready to perform.
Perform a pushup and as you come up tap your shoulder with your opposite hand. Focus on not rotating your hips as you lift your hand off the ground and engage your core.