Bodyweight Exercises: Your Home Workout

Blast Your Muscles to New Growth!
Bodyweight exercises are a great home workout that is easy on the joints. Following a good bodyweight program can add muscle mass, increase strength, and build endurance. It promotes fat loss and improves your health. All in the comfort of your home or hotel room if you’re on the road. Nice!

Benefits of Bodyweight Exercises

Relatively inexpensive to get started You can perform them anywhere. At home, the office, or on the road. You don’t have to fight traffic to get to the gym. You may like to workout alone (I do)

Exercises for Your Abs

Perform 1 set of 10 repetitions.

Reverse Crunch – Lie down on your back with your arms at your sides. Bring your legs up with your knees bent at a 90 degree angle (Like the position you would be sitting in a chair). Now crunch your pelvis to your rib cage bringing your knees toward your chin. Hold, and then return to the starting position slowly.

Russian Twist – Begin in the sitting position with your torso at a 45 degree angle (As if you are halfway through a sit up). Raise your arms directly in front of you and bend your knees. Keep your feet flat on the floor. Rotate as far to one side as you can, while maintaining your torso angle. Rotate to the other side without pausing.

These abdominal bodyweight exercises will strengthen your core providing you with improved posture and balance.

Exercises for the Chest and Upper Back

Perform 1 set of 10 repetitions.

Pushups – Position yourself on the balls of your feet with your hands a little wider than shoulder width apart. With your palms flat on the floor straighten your arms. Do not lock your elbows. Lower yourself until your chest is just off the floor.

Prone Reverse Fly with Swiss Ball – Pick up your dumbbells with an overhand grip (If you don’t have dumbbells substitute with a couple of soup cans etc.) Lie face down with your chest on the Swiss ball. Start with your hands in front of you, elbows slightly bent. Now raise your arms in an arcing motion and pinch your shoulder blades together. Slowly return to the starting position.

Shoulder and Leg Bodyweight Exercises

Perform 1 set of 10 repetitions.

Lateral Raise – Grasp your dumbbells with an overhand grip (water bottles filled with sand will work). Stand with your feet shoulder-width apart and your knees bent slightly. With your arms at your side, slowly lift them up and out to the side until parallel to the floor. Slowly return to the starting position.

Bodyweight Exercises
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Squats – Stand with your feet shoulder-width apart and knees slightly bent. Squat down into a sitting position with your thighs parallel to the floor. Push up into the starting position. You can use dumbbells to get more out of this exercise.

There you go some basic bodyweight exercises to get you started on your fitness program.

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