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Body Weight Workouts (Thread)
This thread will continue as long as the coronavirus continues to keep countries around the world in lockdown and quarantined.
I will post something new every day.
I want the entire world to stay healthy with this thread!
This thread will continue as long as the coronavirus continues to keep countries around the world in lockdown and quarantined.
I will post something new every day.
I want the entire world to stay healthy with this thread!
Exercise: weighted press ups
This feels awesome.
If you are a beginner/very new to body weight workouts just do normal press ups.
Press ups work your chest, front delts (shoulders) and triceps.
Hands slightly wider than shoulder width apart = these 3 areas equally trained.
This feels awesome.
If you are a beginner/very new to body weight workouts just do normal press ups.
Press ups work your chest, front delts (shoulders) and triceps.
Hands slightly wider than shoulder width apart = these 3 areas equally trained.
Exercise: Standing/seated overhead press.
Fill two old rucksacks with heavy things. Books are great.
Blasts your shoulders and triceps.
@Ericthomasbtc playing in the background
Fill two old rucksacks with heavy things. Books are great.
Blasts your shoulders and triceps.
@Ericthomasbtc playing in the background
Exercise: Stiff leg deadlifts
Amazing for your hamstrings and lower back.
Fill a holder bag/rucksacks/suitcases with books.
Amazing for your hamstrings and lower back.
Fill a holder bag/rucksacks/suitcases with books.
Exercise: weighted squats
Fill an old bag with books and tighten the straps so the bag doesn't swing everywhere.
push out with your knees
keep your chest upright
keep your heels flat on the floor, driving through your glutes
lower until knees are at 90 degrees.
Fill an old bag with books and tighten the straps so the bag doesn't swing everywhere.
push out with your knees keep your chest upright keep your heels flat on the floor, driving through your glutes lower until knees are at 90 degrees.
Exercise: dips
This exercise blasts your triceps, chest and shoulders.
Beginners: keep your feet on the floor with no added weight.
Intermediates: put your feet on a chair with no added weight.
Advanced guys/girls: put your feet on a chair AND add weight.
This exercise blasts your triceps, chest and shoulders.
Beginners: keep your feet on the floor with no added weight.
Intermediates: put your feet on a chair with no added weight.
Advanced guys/girls: put your feet on a chair AND add weight.
Exercise: barbell row
Amazing for your lats, rhomboids, traps and biceps.
No equipment. Just two bags, books and full water bottles.
Your back has a lot of musculature and rows are a fantastic way to train all of it.
Watch and listen to my exercise commentary below!
Amazing for your lats, rhomboids, traps and biceps.
No equipment. Just two bags, books and full water bottles.
Your back has a lot of musculature and rows are a fantastic way to train all of it.
Watch and listen to my exercise commentary below!
A front view of standing overhead press.
Turn on your inspiring music.
Brainwash yourself with positivity.
Get working on your boulder shoulders.
Equipment required: books, water bottles and rucksacks/bags.
Turn on your inspiring music.
Brainwash yourself with positivity.
Get working on your boulder shoulders.
Equipment required: books, water bottles and rucksacks/bags.
Important info about rucksacks/bagpacks/holder bags you need to be using.
Use old bags you don't usually use.
You don't mind them being thrown about/having heavy stuff put in them.
look in your garage, attic or basement for old bags you've thrown away for the trash.
Use old bags you don't usually use. You don't mind them being thrown about/having heavy stuff put in them. look in your garage, attic or basement for old bags you've thrown away for the trash.
I will be doing a Twitter live bodyweight workout tomorrow!
I couldn't do it today...my back was too sore from 2 days ago
Plus I had my second ever session with a client in my garage gym today so I had to focus on that.
Stay tuned for tomorrows live bodyweight workout!
I couldn't do it today...my back was too sore from 2 days ago
Plus I had my second ever session with a client in my garage gym today so I had to focus on that.
Stay tuned for tomorrows live bodyweight workout!
Exercise: bulgarian split squats
These are ruthless if done properly.
The following will make this exercise 10x harder...
Do negatives. Slow down the lowering phase as much as possible to make each rep harder.
Do pause reps. Pause at the bottom and hold for 10 seconds.
These are ruthless if done properly.
The following will make this exercise 10x harder...
Do negatives. Slow down the lowering phase as much as possible to make each rep harder. Do pause reps. Pause at the bottom and hold for 10 seconds.
Hanging knee raises...
Make sure your body is completely still at the start.
Raise knees as high as you possibly can.
If you start swinging, use your feet on the carpet to stop immediately. Continue once you have zero swinging.
This exercise is great guys seriously.
Make sure your body is completely still at the start. Raise knees as high as you possibly can. If you start swinging, use your feet on the carpet to stop immediately. Continue once you have zero swinging.This exercise is great guys seriously.
Exercise: glute bridges
We are now moving into injury rehabilitation and recovery exercises.
First up: glute bridges.
This exercise is amazing for your a$$ and lower back.
The stronger your posterior chain, the better your life will be.
You'll be injury free too.
We are now moving into injury rehabilitation and recovery exercises.
First up: glute bridges.
This exercise is amazing for your a$$ and lower back.
The stronger your posterior chain, the better your life will be.
You'll be injury free too.
Exercise: glute kickbacks
Great isolation exercise for your glutes.
As always, to make this exercise harder you must do pause reps and negatives.
Number of sets: 3
Number of reps: 10
Pause mid rep for 5 seconds.
Alternate between each leg.
Get building your glutes!
Great isolation exercise for your glutes.
As always, to make this exercise harder you must do pause reps and negatives.
Number of sets: 3
Number of reps: 10
Pause mid rep for 5 seconds.
Alternate between each leg.
Get building your glutes!
Supermans are a very effective exercise for your entire back.
Get yourself into a star shape.
Raise your arms AND legs off the floor simultaneously.
Hold for several seconds.
Return to starting position.
This exercise is a must-have for keeping your back strong.
Get yourself into a star shape. Raise your arms AND legs off the floor simultaneously. Hold for several seconds. Return to starting position.This exercise is a must-have for keeping your back strong.
Foam rolling exercises coming up.
Foam rolling stimulates a process called myofascial release.
Myofascial release is basically where you release muscular tension and muscle stress which means decreased injury risk, increased flexibility and greater ease of movement.
Foam rolling stimulates a process called myofascial release.
Myofascial release is basically where you release muscular tension and muscle stress which means decreased injury risk, increased flexibility and greater ease of movement.
Exercise: press ups (with pull up bar attachment)
If you have a pull up bar that can be attached to a door ledge, you can also use it for pull ups.
All you need to do is flip it over and away you go.
Of course you can make it much harder.
Find out how in this video...
If you have a pull up bar that can be attached to a door ledge, you can also use it for pull ups.
All you need to do is flip it over and away you go.
Of course you can make it much harder.
Find out how in this video...
I know I mentioned I would be showing foam rolling exercises, but these press up variations had to come first.
I know a lot of you have a pull up bar attachment so this will bring a lot of value to you.
I only just realized the other day what I can do with just a pull up bar! – at Pickmere
I know a lot of you have a pull up bar attachment so this will bring a lot of value to you.
I only just realized the other day what I can do with just a pull up bar! – at Pickmere
Close grip press ups.
Great variation that focuses primarily on your triceps.
If you want big triceps this exercise will give you just that.
Word of warning: look after your wrists. Hands slightly narrower than shoulder width apart is good. Any closer will cause wrist pain.
Great variation that focuses primarily on your triceps.
If you want big triceps this exercise will give you just that.
Word of warning: look after your wrists. Hands slightly narrower than shoulder width apart is good. Any closer will cause wrist pain.
Ab exercise: Knee tucks
This is lethal for your obliques.
Raise your knees as high as you can
Alternate between left and right leg
Lean into your opposite side whilst raising the opposite knee, meaning, when you raise your right knee lean to the left and vice versa.
This is lethal for your obliques.
Raise your knees as high as you can Alternate between left and right leg Lean into your opposite side whilst raising the opposite knee, meaning, when you raise your right knee lean to the left and vice versa.
