Body Weight Only Workout

Body Weight Only Workout

Exercises

Want Malinda to Create a Custom Fitness Program For You? You will receive just one thing- her sole attention to your fitness and/or nutrition program. Each program she designs is “results-based” and while she does use state-of-the-art software to aid in the “construction” of your program, by no means is it a “cookie-cutter” or “computer-generated” routine. Malinda does it the old fashioned way- listening and learning what YOU want…and delivering a plan that’s specific, safe, effective and last, but not least, challenging! No hype- just results! Learn More!

Bulgarian Split Squats

Place a Bench behind you. Facing away from the bench, place one foot on the bench and the other foot out in front about two or three feet in front of the bench. Place most of your bodyweight on the front leg, bend your knee until the thigh is below parallel and the back legs knee is grazing the floor. Pause in this position and then return to the starting position. Repeat for a total of 10 reps and 2-3 sets.

Hip-Thigh extension

While lying face up on the floor, bend your left leg to a 90 degree angle, keeping your right leg straight. Place your arms face up at a 45 degree angle from your body. Lift your entire body up one inch by pushing off your left foot. This is the starting position. Continue to lift until your entire body is in a straight line and your thighs are parallel to each other. Only your arms, upper back and left foot should be in contact with the floor. Pause at the top and then lower to within one inch off the floor. Make sure to keep your hips in a straight line. Repeat on the other side. Continue until the desired number of reps and sets are completed for both legs.

Step-Up

Stand facing the bench. The bench should ideally be a height that is slightly above your knees. Place your non-dominant foot on the bench. Pushing up through the heel of the raised foot, not the back leg (that is cheating) step up on to the bench. Do not allow the back leg to touch the bench. Continue until you have completed the desired reps and sets for both legs.

T-Push Up

Assume a normal push up position. Now push up, as if doing a normal style push up, except when you reach the top lock out position, you will transfer all of your body weight to one arm and rotate your body. Then reach up and behind you with the opposite hand. Keep both feet on the floor. Once this becomes easy, you will lift your upper foot off the floor at the end making an x shape with your arms and legs. Repeat until the desired number of reps and sets have been completed for both arms and legs.

Partial Co-Contraction Lunges

Assume a lunge position. Lower your back leg until your knee is touching the floor. Now place the opposite hand on the quads, just above the knee. Place the other hand on your glute muscle of the same leg. Now raise your back knee about one inch above the floor. You should feel the quad and the glute muscles contract. This is the starting position. Slowly begin raising yourself up by extending both legs, keeping tension on both muscles at all times. As soon as you lose the tension pause and then return to the start position and repeat. When you have completed the desired number of reps in a set, switch legs and repeat.

Plank

Assume the push up position. Lower yourself down to your forearms. You should have your forearms and feet in contact with the floor at this time. Now hold this position, making sure that your body is level. Make sure that your Ab's and back are tight at all times. Hold this position for a 30 second count. Work your way up to holding for a minute or more at a time.

For more body weight exercises or workout programs take a look at the following books.