Body Weight Workouts

Cool workouts for your abs, core, and lower back

Supermans May 19, 2007

Filed under: abdominal workout,abs,core exercise,exercise,lower back exercise — Finn @BodyWeightWorkout.wordpress.com @ 2:21 pm
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Lie on your stomach with your arms and legs stretched out. (Just like Superman when he flies through the air!)

Superman (1)

Lift your arms and legs off the ground a few inches, hold 3 seconds, and then lower to the starting position.

Superman (2)

Repeat about 20 times. If you’re up to it, do 3 sets of 20 reps.

 

Reverse Crunch May 17, 2007

Filed under: abdominal workout,abs,core exercise,exercise,lower back exercise,workout — Finn @BodyWeightWorkout.wordpress.com @ 9:15 pm
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Lie on your back with your hands at your sides and your knees bent (almost like a regular abdominal crunch.) But in this one, bring your knees slightly up and toward your head (so your feet are in the air.)

Reverse Crunch (1)

Use your abs to lift your legs up until your hips come up slightly off the floor. Hold for one second and repeat.

Be sure to remain stable. Don’t use momentum to rock back and forth.

Reverse Crunch (2)

Repeat for 2-3 sets of 10-20 reps.

 

Wall Sit May 15, 2007

Filed under: core exercise,cycling,exercise,glutes,hamstrings,legs,running,skiing,workout,yoga — Finn @BodyWeightWorkout.wordpress.com @ 9:12 pm

Stand about 2 feet away from a wall, with your back facing the wall.

Wall Sit (1)

Slowly lower yourself into a “seated” position with your back against the wall and your knees bent at about a 90 degree angle.  Just hold that position.

Wall Sit (2)

You can start doing “reps” where you hold the pose for 30 seconds. Gradually work your way to holding the pose for 5 minutes or more!

Works your quads for running and cycling and especially skiing and sailing.

 

Mountain Climbers May 10, 2007

Filed under: arms,cyclo-core,exercise,glutes,hamstrings,legs,mountain climber,workout — Finn @BodyWeightWorkout.wordpress.com @ 7:44 pm
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This is another one of those exercises we did in high school gym class.

It’s great for your legs and puts a hurting on your arms too.

Start out on your hands and knees, then come onto your hands and feet. Put one leg forward underneath your chest and have the other straight back behind you.

Mountain Climber (1)

To do the exercise, keep alternating legs back and forth. It’s like your legs are running, but since your hands are on the ground, it’s like climbing a flat mountain! :)

Mountain Climber (2)

 

Boxer Ball Crunch May 7, 2007

Filed under: abdominal workout,core exercise,cycling,exercise,fitness — Finn @BodyWeightWorkout.wordpress.com @ 9:35 pm
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This one is fast and dynamic, and lots of fun!

Get your stability ball. Lie with the middle of your back on the ball, with knees bent and feet flat on the floor. Place your hands behind your head like you’re doing an abdominal crunch.

Boxer Ball Crunch (1)

Squeeze your abs in tight and lift your upper back off the ball. Keeping your shoulders above the ball, trace a counterclockwise oval with your torso. (Like you’re bobbing and weaving between punches…)

Boxer Ball Crunch (2)

Keep rotating for about 10 ovals, then switch and rotate clockwise.

Boxer Ball Crunch (3)

This workout prepares your body to rock back and forth on steep hill climbs :)

 

Hip Extension

Filed under: core exercise,exercise,lower back exercise,workout — Finn @BodyWeightWorkout.wordpress.com @ 9:28 pm
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Time to get out the stability ball!

Lie on the stability ball. Put your hands on the floor and position the ball so it’s under your hips/stomach. Extend your legs so your toes can rest on the floor.

Hip Extension (1)

Keeping your back straight and your legs together, lift your legs off the floor. Lift until they are parallel with the floor.

Hip Extension (2)

Hold for a couple seconds then lower them back down.

Repeat.

(A great exercise for your lower back, glutes, and hamstrings.)

 

Rest! May 4, 2007

Filed under: fitness,recovery workout,rest day — Finn @BodyWeightWorkout.wordpress.com @ 9:09 pm

Resting

If you’re working out a lot, don’t forget to take some rest days!

All these core exercises are kicking my butt, so I’m more than happy to lie down on the couch!

 

 
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