Name: Playbook - Anthony Mendez - Beginners Bodyweight Training
Uploaded: 2021-01-18T11:49:29.466Z
Duration: 45 min
Description: Beginners Bodyweight Training

This is a great beginners bodyweight workout to help you build strength, build endurance, burn calories, and build resistance for harder workouts. 

There are 8 warm up drills and 7 active exercises. 

You will perform the first 7 exercises 1x as the  warm up. 

The 7 exercises after the warm up will be 3 through 4 Rounds depending on your fitness level. 

Your rest time will 25 - 35 seconds tops if needed in between exercise

Dynamic warmup increases blood flow and improves mobility. Target area: shoulders, rear delts, and chest

Instructions:

Start with your arms by your side, rise them up and create circular motions and then reverse the movement.

Arm circles

Great drill to free up your neck, traps, and create better range of motion. 
Helps release discomfort and pain.

Instructions:

Stand straight, looking forward, shoulders rotating back and thumbs outward. The turn your head and look over your shoulder to the other side a far as you can.

Neck side to side

This drill help you free up tension from you neck and traps. Will help you free up pain and discomfort.

Instructions:

Stand up tall, look forward, roll your shoulders back, then tilt one ear down to your shoulder as far as you can until you free a good stretch, and then switch sides.

Neck shoulder to shoulder

Increase mobility of the shoulders.

Instructions:

Make sure to dip your shoulder over and rotate while reaching to the opposite side.  Make sure to track your reaching hand.

Egyptians

Improves Ankle Strength and Flexibility

Instructions:

Lift one foot up and create circles with your foot on one side and then switch sides.

Ankle Circles

This Exercise can help strengthen the hip external rotators, improving stability and preventing injuries in the hips, knees, and ankles. Strong hip external rotators can also reduce knee pain and lower back pain.

Instructions:

Lift your leg up like your doing a high knee and then from there rotate it to the outside part of your body.

Hip Rotation

Increases thoracic mobility. Mobility of your T-Spine (Your Mid Back) Also opens up your chest and shoulders.

Instructions:

Make sure to keep your hips squared throughout the movement and to track your hand at all times. Also make sure to punch with the opposite hand forward as you rotate and open up.

Book Openers

These movements focus on strength and improving the integrity of your shoulder blades. This will also help to improve your form during weight lifting exercises and higher impact bodyweight exercises. This form allows your upper body to utilize its full strength when it comes to weight lifting and other training styles.

Instructions:

Protraction:

Scapular protraction requires you to push your shoulder blades away from the spine and forward to your chest area. This basically leaves you with in hunched position. Draw your arms away from your body and cave your chest in, I also recommend interlocking your fingers.

Retraction:

This specific exercise requires you to pull your shoulder blades closer together to the spine while preventing your shoulder from doing an upward motion or a shrug. Also think about how you would perform a row. You draw you arms an elbows back, shoulders down, and you squeeze you mid back.

Protraction / Retraction

Pushup holds are a great starting position to increase strength and stability to perform a pushup. This helps increase shoulder stability, body awareness, activate the core, activate your back, build proprioception (connection of your body with the ground) your hands and feet. 

Instructions:

Start on you hands and knees, pick up one leg at at time and draw them back. The lift yourself off the ground into a pushup position and just hold it. Also make sure to hover your shoulders slightly over your wrists.

Push up plank hold

The glute bridge isolates and strengthens your gluteus (butt) muscles and hamstrings (back of the thigh).

 When doing this correctly, this exercise can also enhance core stability by targeting your abdominal muscles and the muscles of your  lower back and hip.

Instructions:

Lay down, hands to side, feet driving into the ground, head facing up to the sky, make sure your back is flat to the ground, and from there drive your hips straight up squeeze your glutes.

Glute Bridges

Build muscle: Squats hit your legs hard, requiring multiple muscles to work in unison and stimulates growth.

Build strength: Squatting will strengthen your legs and the tendons in your knees like no other exercise.

Hip mobility: The exercise builds and maintains mobility in the hip joint. 

General health: Bodyweight squats allow you to perform many controlled reps in succession, elevating the heart rate and burning fat. 

Instructions:

Start in a standing position, shoulder width apart, slightly turn your feet outward, but not much, your chins should track your toes, from there either keep your close to your chest, or out in front of you, from there, draw hips back as far as you can as you drop straight down, push you leg outward as far as you can as you drop down, act as if your ripping the floor apart with your feet, then drive yourself back up by pushing through heels and driving your legs outward forcing you to use your gltues, at the top of the squat drive your hips in.

Squats

Progression of: REGULAR PUSHUPS

This exercise will challenge you in an unstable surface position causing you to activate your core, shoulder stabilizers, back muscles, increase connection with ground, and pure strength.

Instructions:

Start in a pushup position, feet spread apart, and from there lift one hand off the ground, and tap your opposite shoulder. Make sure to repeat on the other side.

Push up position shoulder taps

Prepares you for regular lunges, gets the heart rate elevated, builds proprioception (Contact with the floor) and builds coordination.

Instructions: 

Start on your knees, bring on leg out and forward. Make sure the foot and toes that are on the floor are driving into the ground. Then drive your body up and back down.

Kneel to Lunge

These movement brings a lot of benefits to your entire spine. It will help improve the mobility and flexibility of it. It helps decompress, create fluidity, and release tension in the vertebras.

Instructions:

Start off in a loaded beast position, from there drive your hips up to the sky and pop up to your toes,  lock your arm out and make sure to roll your back at the top, on the way down draw your hips in and down to the ground, and make sure to look straight up the sky. When returning to starting position make sure to roll your head back down and tuck your chin, lead the movement with your head going back wards through your spine to the same starting position.

Spinal waves

Progression of: KNEEL TO STAND & SQUATS

Is a single-leg bodyweight exercise that works your hips, glutes, quads, hamstrings, and core and the hard-to-reach muscles of your inner thighs. Side lunges can help you develop lower-body strength and endurance. This also challenges a different angle in your body that your reverse and forward lunge wont hit. Here were moving laterally means (side to side). 

Instructions:

Start in standing position, engage your core, pick one leg up and drop down to the side, make sure your chest is up, both heels on the ground, toes pointing forward, and as you return to starting position drive force through the leg you landed on. Make sure your squeeze your glutes and driving through your heel. Repeat on other side.

Side lunges

Beginners Bodyweight Training

I was waiting for when it would get easier... it never did. Thank you!! 💪🏽

LisaMarie Barrozo

Rodolfo Jesus Cedeño Ibarra

Bodyweight HIIT Workout

Chas

Wish the interface was a bit better regarding timers and such but thats more app controlled not because of your workout page. I’m new so I’ll get the hang of this app soon enough!

Beginners Bodyweight Training

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