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Whole body, using body weight

Created by JasonM1982

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based on 9 ratings.

Tagged as: Whole, body, and home

Workout Programs → Whole body, using body weight

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Summary

1 Workout / 8 Exercises

0% Cardio / 100% Strength Training

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Workout Program Description

This is a whole body workout you can do at home. No weights needed.

Workouts

Whole body, using body weight

Description

Simply home workout you can do with no weights. If you do not have an exercise ball for the crunches a chair will do just fine. When doing this workout there should be almost no rest time in between exercises. Do one set of all the exercises, then take a 60 second rest. Repeat for a total of three sets. Ten reps is just a suggestion. Start there and add/subtract as needed. You should do this workout at least three times a week.

Suggested Schedule

This workout should be done weekly on:

View Workout Details


Adobe Flash player is required.	Crunch - Legs on Exercise Ball 1 set: 10 reps Lie flat on your back with your feet resting on an exercise ball with your knees bent at a 90 degree angle. Place your feet three to four inches apart and point your toes inward so they touch. Place y...
	Hip Lifts 1 set: 10 reps Lay down on the floor flat. Press your lower back into the floor and raise your legs straight up in the air. Rest your head on the floor and press your hips off the ground reaching your feet towards t...

	Opposite Leg Toe Touch 1 set: 10 reps Lay back with one leg straight out and one leg bent and foot flat. Extend your opposite arm out straight with the other supporting your head. Keeping your lower back flat on the floor raise your exten...

Adobe Flash player is required.	Push-Ups 1 set: 10 reps Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g...

	Body Weight Squats 1 set: 10 reps Stand with your feet hip width apart. Cross your arms in front of your body. Keeping your weight on your heels bend your knees and lower your hips down. Keep a neutral back and do not let your knees g...

	Calf Raise (Body Weight) 1 set: 10 reps Use a raised surface, a book at least one inch thick or stairs will work. Place your toes on the edge with your heels hanging off. Next lower your heels bellow the edge of your raised surface. Fina...

	Bird Dogs 1 set: 10 reps Start on all fours with your hands under your shoulders and your knees under your hips. Brace your abdominals and extend one leg straight back and the opposite arm straight out. Hold this position for...

Adobe Flash player is required.	Supermans 1 set: 10 reps Lie face down on the floor with your arm stretched out directly overhead (like Superman flying, hence the name). Raise your arms, chest and legs off the floor and hold it there for 2 seconds and squee...