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Health & Wellness

Body Weight Exercises

For Muscular Strength and Endurance

1. Pushup Variations (Chest)

a. Regular

b. Wide

c. Diamond

d. Spiderman

e. Incline

f. Decline

g. One Arm

2. Squats (Quads/Hamstrings/Glutes)

a. One Legged

3. Pullups (Upper Back/Biceps)

a. Wide

b. Close

c. Reverse Grip

d. Horizontal

4. Mountain Climbers (Abs)

5. Crab Walks (Shoulders)

6. Hanging Leg Lifts (Lower Abs)

7. Hanging Twists (Obliques)

8. Calf Raises (Gastrocnemius)

9. Side Planks (Abs/Obliques)

10. Bear Walk (Shoulders/Quads)

11. Hip Ups (Abs)

12. Lunges (Quads/Hamstrings/Glutes)

a. Side

b. Reverse

c. Split Jumps (For Power)

d. Bench Lunge

13. Deep Knee Bend Explosions (Quads/For Power) – Not for Beginners

14. Handstand Pushups (Shoulders/Only for Experienced/Fit) - Not for Beginners

15. Dips (Triceps)

16. Leg Raises (Adductors/Abductors)

17. V Ups (Abdominals)

18. Bench Reverse Crunches (Lower Abs)

19. Ham Curls (Hamstrings)

Therapeutic Exercises

1. Walk outs on ball (Hips/Low Back)

2. Crawl outs on ball (Shoulders/Spine)

3. Supermans (Back)

4. Dolphins (Lower Back)

5. Heel Rockers (Anterior Tibialis)

6. Bridges (Low Back/Hips)

7. Ham Curls on Ball (Hamstrings)

8. Spiders (Hips)

9. Leg Lifts (Hip Flexors)

Demonstrations

By Doug Long

B.S. Exercise Physiology, HFI