Body Weight Workouts

Cool workouts for your abs, core, and lower back

Wall Sit May 15, 2007

Filed under: core exercise,cycling,exercise,glutes,hamstrings,legs,running,skiing,workout,yoga — Finn @ 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 @ 7:44 pm

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)


Power Bridge (a back bridge exercise) May 3, 2007

Filed under: core exercise,cycling,exercise,glutes,lower back exercise,workout,yoga — Finn @ 9:08 pm

This is a great exercise for your lower back and glutes!

Lie on your back with your knees bent, placing your heels close to your butt. Keep your arms at your sides with palms down.

Power Bridge (1)

Squeeze your glutes and raise your hips off the floor to get into the bridge position – you’ll form a straight line from your shoulders to your knees.

Power Bridge (2)

Hold the bridge position for 2 seconds, then lower your hips almost to the floor. Repeat.