BodyWeight Exercises

Bodyweight training is a set of exercises which does not require any weight and it can target many parts of the body and it provide resistance against gravity. It is recognised that bodyweight exercises can enhance a range of biomotor abilities including strength, power, endurance, speed, flexibility, coordination and balance.This type of strength training has grown in popularity for both recreational and professional athletes, with a range of sports disciplines using bodyweight resistance training as part of their fitness programs.Bodyweight training utilises simple abilities such as pushing, pulling, squatting, bending, twisting and balancing.Movements such as the push-up, the pull-up, and the sit-up are some of the most common bodyweight exercises.

1.Alernating Bodyweight Lunges

1. Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
2. Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
3. On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.

2. Globlet Squat 

1. Stand with your feet shoulder width apart while holding a light dumbbell to your chest. You should hold the dumbbell by one end between your hands, with the other end extending down your torso. This is the start position.
2. Squat down keeping your slightly arched and pushing your hips back.
3. Continue down until your thighs are parallel to the floor.
4. Hold for a count of one.
5. Return to the start position.
6. Repeat.

3.Back Extension

1. Lie face down on a hyper extension bench with your upper thighs and lower hips on the support pad. You must be able to bend at the waist freely.
2. Lock your ankles under the footpads.
3. Start with your body in a straight line head to toe.
4. Place your arms across your chest, behind or at the side of your head.
5. Slowly bend forward by relacing your, back and abdominal muscles.
6. Continue as far as possible without rounding your back or raising your thighs from the support pad. You should feel a slight stretch in your hamstrings.Hold for a count of one.
7. Return to the start position by contracting your back and abdominal muscles until your body is once again straight. Do not arch your back up at the end of the movement. Pause and repeat.

4.Close Grip Pullups

1. Step up to the bar and grasp it with your palms facing you and arms close together.
2. Your arms should be fully extended.
3. Cross your ankles and bend your knees,
4. Pull your body up until your elbows are completely bent and close to your body, reaching your chin to the bar.
5. Lower your body until your arms and legs are fully extended in the starting position.

5. Inshworms Walkout

1. Stand tall with your legs extended straight.
2. Bend over from the hips and touch the floor with your palms flat on the floor.
3. Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.
4. Take small steps and walk your feet to your hands.
5. Continue for the desired amount of repetitions and then straighten up to the starting position.

6.Agility Ladder Drills

1. Lay out the agility ladder on a non-slip surface.
2. Perform a routine of choice.

7.Crab Toe Touches

1. Sit on the floor with your feet in front of you and hands behind.you. Your fingers can be pointed towards the side or behind you. With your feet on the floor, lift your hips skyward. Pause when your body is parallel with the floor.
2. Focusing on contracting the core first, bring your right hand up while simultaneously lifting your left leg up. Touch your right hand to your left toes.
3. Slowly return to the elevated position and switch sides. Bring your left hand to your right toes. Keep alternating back and forth.