Full Body Bodyweight Exercises
1. Inchworm: Stand up tall wíth the legs straíght, and do líke Líl’ Jon and let those fíngertíps hít the floor. Keepíng the legs straíght (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once ín a push-up posítíon, start takíng tíny steps so the feet meet the hands. Contínue buggíng out for 4-6 reps.
2. Tuck Jump: Standíng wíth the knees slíghtly bent, jump up as hígh as possíble (pretend Jeremy Lín ís watchíng!) and bríng the knees ín toward the chest whíle extendíng the arms straíght out. Land wíth the knees slíghtly bent and quíckly jump (on ít) agaín!
3. Plyometríc Push-Up: Ready to catch some aír? Start on a well-padded surface and complete a tradítíonal push-up. Then, ín an explosíve motíon, push up hard enough to come off the floor (and hang ten for a second!). Once back on solíd ground, ímmedíately head ínto the next repetítíon.
4. Staír Clímb wíth Bícep Curl: Turn those staírs ínto a cardío machíne—no magíc wand necessary. Grab some dumbbells (or household objects!) and brískly walk up and down the staírway whíle símultaneously doíng bícep curls to work the whole body.
5. Bear Crawl: Embrace that ínner grízzly. Startíng on the hands and knees, ríse up onto the toes, tíghten the core, and slowly reach forward wíth the ríght arm and ríght knee, followed by the left síde. Contínue the crawl for 8-10 reps (or untíl you scare your roommates off).
6. Mountaín Clímber: Startíng on your hands and knees, bríng the left foot forward dírectly under the chest whíle straíghteníng the ríght leg. Keepíng the hands on the ground and core tíght, jump and swítch legs. The left leg should now be extended behínd the body wíth the ríght knee forward. Next up? Everest.
7. Prone Walkout: Begínníng on all fours wíth the core engaged, slowly walk the hands forward, stayíng on the toes but not movíng them forward. Next, gradually walk the hands backwards to the startíng posítíon, maíntaín stabílíty and balance. (Thís dance comes next.)
8. Burpees: One of the most effectíve full-body exercíses around, thís one starts out ín a low squat posítíon wíth hands on the floor. Next, kíck the feet back to a push-up posítíon, complete one push-up, then ímmedíately return the feet to the squat posítíon. Leap up as hígh as possíble before squattíng and movíng back ínto the push-up portíon of the show.
9. Plank: Nope, we’re (thankfully) not walkíng the plank. Líe face down wíth forearms on the floor and hands clasped. Extend the legs behínd the body and ríse up on the toes. Keepíng the back straíght, tíghten the core and hold the posítíon for 30-60 seconds (or as long as you can hang).
10. Plank-to-Push-Up: Startíng ín a plank posítíon, place down one hand at a tíme to líft up ínto a push-up posítíon, wíth the back straíght and the core engaged. Then move one arm at a tíme back ínto the plank posítíon (forearms on the ground). Repeat, alternatíng the arm that makes the fírst move.
Exercises discovered @ http://greatist.com
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