Name: Playbook - Joseph Bird - Strength Training Body Weight Exercises
Uploaded: 2022-12-01T12:07:27.643Z
Duration: 30 min
Description: Strength Training Body Weight Exercises

A strength training programme for beginners using minimal equipment bodyweight exercises.

Get into an all-fours position with your knees and toes in contact with the floor. Your hips should be over your knees and your hands slightly wider than your shoulder. Grip the ground with your hands and rotate shoulders outwards. 

Lower your body until your upper arms are even with you back. Your elbows should be 45 degrees away from your body, and your wrists should be under your elbow. Pause when you reach the floor and repeat as necessary based upon your ability.

Knee Push-Ups

Lie down on your right side on a mat for comfort. Your body should be in a straight line with your legs extended and feet stacked on top of each other. 

Place your right hand under your head to cradle
for support. Place your left hand out in front for extra support or let it rest on your hip. 

Gently raise your left leg off the lower leg and gently lower. 

Repeat for the opposite side.

Side Leg Raises

Lie on your back on an exercise mat. Bend your knees so your feet are flat on the floor. They should be hip-width part. 

Place your hands behind your head to support your head and neck as you perform the crunch. 

Lift your shoulder blades off of the mat with a smooth, controlled motion. 

Lower yourself back down with a slow, steady motion. Repeat as necessary and try doing reverse crunches.

Crunches

Lie on your back on a mat for some support. Place hands behind head, interlacing fingers if preferred. Keep elbows wide and gently cradle your head in your hands.

Bring your knees up as you lift shoulder blades off the floor. 

Kick your legs back and forth and repeat as necessary.

Bicycle Kicks

First, you need to come into the plank position with your wrists underneath your shoulders and your fingertips pointing forward.

Place both hands slightly apart and bring in your elbows so that they are close to your ribs on both sides.

Lower yourself down to the ground slowly by bending your elbows and allowing them to move out with slightly.

Slowly lift yourself back up into starting form or keeping your spine in the neutral position.

Repeat as necessary depending on your experience.

Strength Training Body Weight Exercises

More workouts from Joseph Bird