Bodyweight Archives Page 4 of 6 | Redefining Strength

The Bodyweight Power Workout

by Cori Lefkowith | Oct 4, 2014

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

WORKOUT

The focus of this workout is Power. That means everything is done for short intervals and low reps, but done with high intensity. The movements are meant to be explosive and quick. You should give an all out effort for the quick interval and then rest until complete recovered, about 3-5 times the amount of time you worked.

Complete 5-8 rounds of each exercise before moving on to the next exercise. Rest up to 1 minute between exercises. Make sure to really challenge and push when you work and then recover fully.

EXERCISE #1:
5-8 reps Forward Jumps
Rest 3 to 5 times the time you worked

EXERCISE #2:
5-8 reps Plyo Push Ups
Rest 3 to 5 times the time you worked

EXERCISE #3:
10-12 second Sprint
Rest 30-60 seconds.

EXERCISE #4:
5-8 reps Pull Ups
Rest 3 to 5 times the time you worked

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

NOTES:

For each exercise, you want to move quickly and do the hardest variation you can. We are training power, which means if you can’t move explosively or quick with any movement you need to rest longer or end your sets there. You do not want to train slowness.

If you are struggling to bust out reps of the pull ups or push ups, you need to regress the movement or lower the reps so you can do a few quick, challenging repetitions.

Do not allow yourself to move slowly with these movements!

EXERCISE DESCRIPTIONS:

Forward Jumps – To do Frog Jumps, set up in the hip hinge position with your arms reach down and back by your hips just like you would for the Jumps for Height. Sit your butt back with your knees slightly bent. Your chest will be leaning forward a bit as you sit your butt back. Make sure though that you don’t round forward. Then driving off your heels jump forward and up, extending your hips and swinging your arms forward and overhead to propel yourself forward. As you land, sink back into the hinge, bringing your hands back down. Focus on landing softly and sinking right back into the starting position. The quicker you land and then jump again, the harder the move will be because more core strength is required to keep you balanced with your momentum wanting to propel you forward. For all jump movements, beginners can start with a hip hinge movement in place instead of ever leaving the ground. A quick hip extension in place will train the movement pattern without any impact. Once you’ve mastered the motion, make the movement more explosive by coming up onto your toes. Then progress it further by small jumps off the ground. Make sure you’ve mastered the mechanics before really progressing the jump.

Plyo Push Ups – Beginners may start with Incline Plyo Push Ups or quick Push Ups off the ground if they can’t do a full plyometric push up from the ground.To do a Plyo Push Up, you will set up in a nice push up position with your hands outside your chest and your body in a nice straight line down to your heels with your feet together. Set up at the top of the push up with your arms locked out. Lower your chest down to the ground, keeping your body in a nice straight line from your head to your heels. Then push up quickly from the bottom of the push up, exploding up off the ground at the top. You can choose to clap your hands or just jump up off the ground with your arms straight. Keep a nice straight line with your body as you explode up. Try not to push your butt up in the air just to try to get higher off the ground. Force your core to really work and keep your body in a nice straight line. Come back down and quickly lower back down into the push up and repeat.

Beginners can do this explosive move with their hands up on a bench or bar or from their knees. They can even simply do a quick regular push up if they can’t keep their core tight when trying to leave the ground. Advanced exercisers may want to do plyometric variations to have some fun like decline plyo push ups or staggered stance or even a plyo push up shuffle.

Sprint – For the sprint, you can do this on a hill, in place, with a partner holding a resistance band or even on a piece of cardio equipment if you can’t, or don’t want to, run. If you do use a piece of cardio equipment instead of running, your best options are a Rower, Airdyne Bike or a VersaClimber. The Sprint should be an all out effort right from the beginning. If you are running, make sure your first step is forward.

Proper Sprinting mechanics if you are running:

Your arms should be bent to about 90 degrees (angle may change as they swing a bit) and the opposite arm and leg will work together. Your left arm will swing forward as your right leg is forward and as you drive through the right leg and your left knee comes forward, your right arm will swing forward. Make sure that you drive your elbows back and allow your core to rotate as your arms swing. Do not “chop vegetables” and just move your arms at the elbow. You actually want to drive the elbows back and swing your hands from cheek to cheek (from about your chin to your hip). Although your core will rotate as you sprint, do not over rotate your core and exaggerate the movement. You should also maintain a nice tall posture. You should never be rounded over even though at the beginning of your sprint (your “acceleration phase”) you may be leaning forward. Make sure to keep a nice even gait as you run. You don’t want too long or short a gait. Over-striding will cause improper mechanics and injury. Make sure with each stride that you are pushing forward and not just bouncing up and down. Also make sure that your knees aren’t caving in as you run and that your feet aren’t pronating. Your hip, knee and ankle should all be in line. If you are sprinting from a dead stop, you may also want to work on your start. Your first movement at the start should be forward. Many of us often step back before we go forward, but this is inefficient and won’t improve your first step speed (and when sprinting, first step speed is very important). Work on almost “falling” forward and make sure your first movement is forward.

Pull Ups – Hang from the bar with your palms facing away (you may also sub in chin ups or a neutral grip pull up). Press your chest out and draw your shoulder blades down and back. Then pull your chin up above the bar. Once your chin reaches above the bar, lower back down. Stay in control. Do not kip or swing. Make sure to move quickly without bouncing off the bottom. If you struggle to get your chin above the bar, you are done. Do not try to bust out those last few reps to failure. It is all about moving quickly and powerfully. You can also do plyometric pull ups or other challenging variations. Beginners may want to start with an Inverted Row or jumping pull ups if they can’t do full pull ups. Just choose a move that challenges you but allows you to move quickly. This is not the time for slow tempo reps or failure. For more details about pull up form and variations, check out our post about How To Do A Pull Up.

The Push Up Challenge Workout

by Cori Lefkowith | Mar 23, 2014

WARM UP
Stretch and Roll Out:
Wrists/Forearms
Chest
Shoulders
Traps
Upper Back

ACTIVATION

Complete 1 round of the circuit below to get your body read to do push ups.

CIRCUIT:
30 seconds Dead Hang
30 seconds High Plank Hold
30 seconds Posterior Plank
30 seconds Pelvic Tilt

WORKOUT

Complete the 3 minute push up test then rest 1-2 minutes before moving on to the second circuit. Complete 6-8 rounds of the second circuit. Focus on the push up variations that target your weak points. Rest 15-30 seconds between rounds.

CIRCUIT #1:
3 minute Push Up Test

CIRCUIT #2:
15 seconds Push Ups (Pike press, staggered, close grip, wide grip, eccentric only, incline, push up with release at bottom)
15 seconds Scapular Wall Holds or Lying Bat Wing (or Inverted Row Hold)
15-30 seconds Rest

NOTES:

Don’t do this workout more than every other week unless you cut out the 3 minute push up test. Once a month is actually best to test and see your progress. Any more than that and you will just keep burning yourself out. The second circuit though is perfect to improve your push up work capacity.

Also, make sure to pick a push up variation that you can do the entire 15 seconds. If you can’t keep moving, regress to an incline push up instead of letting your form break down or resting. The point is to keep moving while working on your weak points.

Feel free to post your 3 minute push up test score in the comments!

EXERCISE DESCRIPTIONS:
Dead Hang – Hold on to a pull up bar or suspension trainer and hang from the bar. Your hands can be facing toward you or away from you. As you hang, do not let your shoulders shrug up. Keep your chest pressed out and your core tight. Your legs should hang down toward the ground. Do not tuck your knees up toward your chest.

High Plank Hold – Set up on your hands and toes (advanced) or hands and knees (beginner). Feet are together and hands are underneath your shoulders. Draw your belly button into your spine and squeeze your quads, glutes and adductors. Your shoulder blades should be down and back and your shoulders shouldn’t be up by your ears. Do not let your upper back round. Keep your head in line with your spine. If you really draw your belly button in and tilt your pelvic forward, your abs should almost instantly start shaking.

Posterior Plank – Start seated on the ground with your legs out straight and your hands on the ground behind your butt. Your finger tips should be pointing toward your butt. Drive through your hands and heels and raise your hips up off the ground toward the ceiling. Press your chest up and out as you raise your hips. Keep your legs straight as you bridge up and relax your head back. Your body should be in a nice straight line at the top. Beginners may need to bend their legs a bit to hold the bridge at the top.

Pelvic Tilt – Lie on your back with your knees bent and your feet flat on the ground. You should almost be able to reach your hands down by your sides and touch your heels with your finger tips. Feel the space between your low back and the ground as you lie there. Then draw your belly button in toward your spine and press that space away. You should feel your low back against the ground. Beginners may need to hold there. More advanced exercisers will add in a march or even draw both knees in. To do the march, they will bring one knee at a time in toward their chest and then return their foot right back down to the ground. Their low back will never leave the ground as they march. If they can keep their core engaged while marching for 10-15 reps per side, they may then pull both knees in at one time and then lower their feet back down. Their knees will stay bent the entire time and their back will stay pressed against the ground. Complete 10-15 reps then move to the next exercise. Make sure you really focus on keeping your core tight and your back against the ground no matter which variation you do.

3 minute Push Up Test – For this test, you have three minutes to do as many push ups as possible. You may sit back on your heels and rest whenever you need. For the push ups to count, you must drop your chest to the ground and lock your arms out at the top. Your body must move in a nice straight line. If your form breaks down, the push up doesn’t count. It is best to have someone to count for you.
Push Ups (Pike press, staggered, close grip, wide grip, eccentric only, incline, push up with release at bottom) – Mix up the type of push ups you do for the 15 seconds and really target your weak points or challenge yourself to do new and difficult variations to become stronger. If your shoulders are weak, the pike press or staggered push up could be a great option. If your triceps are weak, try the close grip or even push up to dip. If you want to work your chest, try a wide grip push up. If your core fails and your range of motion isn’t great, try an eccentric only or push up with release. Here are some other great and fun push up variations.

Scapular Wall Holds or Lying Bat Wing (or Inverted Row Hold) – For descriptions of all Bat Wing Variations, click here. To do the Scapular Wall Hold, stand with your back to the wall. Step a couple of inches away and bend your arms to 90 degrees. Keep your elbows in by your sides and drive them back toward the wall. Lean onto your elbows on the wall. Do not let your upper arms or back touch the wall. Relax your head back. Pinch your shoulder blades down and back while keeping your core tight as you lean into the wall. You should feel this move low between your shoulder blades. To advance the move, move your feet a bit further from the wall.

The Desk Job Pain Reducer Workout

by Cori Lefkowith | Dec 16, 2013

WARM UP
Roll Out:
Hips/Low Back
Chest
Back
Traps
Forearms

WORKOUT

Complete 1 rounds of each of the circuits below. (If you have time or feel really tight, do two rounds of the second circuit.)

CIRCUIT #1:
8-12 reps each side Wrist, Forearm and Bicep Stretch
5-10 reps each side Standing Chest Stretch
5-10 reps each side 3-Way Neck Stretch
5-10 reps each side Standing Quad Stretch and Reach
5-10 reps each side Standing Hamstring Stretch and Reach

CIRCUIT #2:
30 seconds – 1 minute Crescent Hold
30 seconds – 1 minute Scapular Hold
30 seconds – 1 minute Warrior III Hold

NOTES:

There is no cool down for this workout. It is basically just meant to stretch out all the muscles that are tight from you sitting hunched over a computer desk all day.

You can even do this workout at work, if you have the space and are dressed in clothes that allow you to move a little.

Also, if you want to save time, you can do the Kneeling Bridge instead of the quad stretch and the chest stretch.

EXERCISE DESCRIPTIONS:

Wrist, Forearm and Bicep Stretch – Stretch one arm straight out in front of you. Point your finger tips down toward the ground. You can do one stretch with your palm facing away and one with your palm facing toward you. Take the other hand and press down on the fingertips, pushing them back toward your body As you press down, you should straighten your arm more so you feel a stretch down your forearm and up into your bicep.

Standing Chest Stretch – Using a door or wall, place one hand back on the wall or doorway and turn away from the hand on the wall or door. You should feel a nice stretch on that side of your chest.

3-Way Neck Stretch – Reach one hand behind your back and then grab that wrist with the other hand. Pull the arm behind your back toward the opposite side. Then lean your head to the side you are pulling to. Do not tense your shoulders and bring them up toward you ears. Relax into the stretch. Then change the direction of your gaze. Look up and hold for a second or two. Then look straight ahead. And then look down. Move your chin as you look and not just your eyes. Changing the direction of where you look, will change exactly which muscles in your necks and upper back that you stretch.

Standing Quad Stretch and Reach – Standing on the right foot, grab the left ankle with the left hand. Pull the left heel in to your butt while keeping the leg close to the standing leg and the knee pointing toward the ground. As you stretch the quad, reach the right hand up and back toward the ceiling. You should feel a nice stretch not only down your quad but also across your entire body. This will even open up your chest and lat after sitting all day at a computer. Hold for 1-2 seconds and then step forward and do the stretch on the other side.

Standing Hamstring Stretch and Reach – Standing, cross your left leg over your right leg. Bring the left foot over and across until the big toe is even with the big toe of the right foot. You want your feet even so that your front leg (the left leg) is pressing the back leg (right leg) straight during the stretch. Clasp your hands together and reach up overhead. Get a nice big stretch. Then bend forward, reaching the hands down to the ground. Hold for 1-2 seconds. Then relax and step forward to repeat on the other side. If your hips/glutes are tight, you can also reach toward the instep of the back foot to stretch your IT Band.

Crescent Hold – Step one foot forward into a lunge position. Bend the front knee and keep the back leg out straight behind you, driving your back heel down toward the ground. Your front heel will be down while your back heel will be up. Lift your hands up off the ground and reach them back and overhead as you stay in a low lunge. Keep your front heel down as you sit back into the lunge. As you hold the lunge, your back heel will stay up and the back leg will stay straight. Feel a nice stretch down the hip and quad of the back leg. Hold then switch to the other side.

Scapular Hold – Stand with your back to the wall. Step a couple of inches away and bend your arms to 90 degrees. Keep your elbows in by your sides and drive them back toward the wall. Lean onto your elbows on the wall. Do not let your upper arms or back touch the wall. Relax your head back. Pinch your shoulder blades down and back while keeping your core tight as you lean into the wall. You should feel this move low between your shoulder blades. To advance the move, move your feet a bit further from the wall.

Warrior III Hold – Balance on one leg with the knee slightly bent. Hinge over lifting your back leg toward the wall behind you. Lean your torso over, keeping your back flat and your core tight. Reach your hands overhead in front of you. Hold in this position. Do not let your back round or your other foot touch down. Keep your arms in line with your body. You want a nice straight line from the bottom of your lifted heel to the end of your finger tips. Make sure you do not lock the standing leg out as you hold. Beginners may need to reach back toward their foot instead of out in front of them. Using a wall can also help beginners. Stand with a wall behind you and when you hinge over have the lifted foot lightly touch the wall to help you balance.

The Full Body Plyo Workout

by Cori Lefkowith | Dec 12, 2013

WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hips/Glutes
Back
Lats
Chest
Shoulders

WORKOUT

Set a timer for 15 minutes. Complete as many rounds as possible in that time.

CIRCUIT:
5-10 reps each side Alternating Side Lunge and Hop
5-10 reps each side Explosive Push Up Shuffle
5-10 reps each side Single Leg Deadlift Hop
5-10 reps Bobcats

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hips/Glutes
Back
Lats
Chest
Shoulders

NOTES:

Do not go to failure on any exercise so that you can move quickly from one exercise to another.

EXERCISE DESCRIPTIONS:

Alternating Side Lunge and Hop – Stand tall with your feet together. Step one foot out to the side nice and wide. Bend the knee of the leg you stepped out to the side, keeping the other leg straight. Sit your butt back and hinge forward slightly, keeping your back flat. Then drive back up off your outside heel to come back to standing. When you come back to standing, jump up toward the ceiling, reaching up overhead. Then lunge out to the other side before coming back center and jumping toward the ceiling. Keep alternating lunges until all reps are complete.

Explosive Push Up Shuffle – Place a kettlebell (or med ball) on its side with the handle facing away from you. Set up in a push up position from your knees or toes. Place one hand on the bell and the other hand on the ground. Perform a push up, dropping your chest close to the ground. Then quickly push back up and as you do jump your body over the bell, placing the other hand on top of the bell as you place the other hand on the ground. Perform another push up and then explosively shuffle back over. One rep is a push up on one side and then the other. Beginners will take out the push up and just explosively shuffle over the kettlebell or med ball or may want to simply shuffle over instead of “jumping” to shuffle over.

Single Leg Deadlift Hop – Stand on one leg with the knee soft. Hinge over, pushing your butt back and leaning your chest toward the ground. Swing the leg off the ground back toward the wall behind you. Keep your back flat as you hinge over. Hinge over quickly, bending the standing leg just a little. Then quickly drive back up to standing, bringing your chest up nice and tall. As you drive up, explode up off the ground and drive the back leg forward, bringing the knee up. Then land back on the same leg and hinge back over before jumping back up. As you hinge over and drive up, you may want to swing your arms as if running with the opposite arm and leg working together.

Bobcats – Perform 5-10 reps then rest and let your partner or the rest of your group go before repeating. If alone, give yourself about 20 seconds before repeating. The goal of bobcats is to get everything to move together. Choose the variation you can do quickly and with precision. To set up for bobcats, lift up onto your hands and toes with your knees bent and under your hips and your hands under your shoulders. Beginners will then quickly bend their elbows and drop their knees to the ground as if they are trying to explode up off the ground. The next level is donkey kicks, jumping the feet up and down on the ground. When that feels easy, stay on your hands and toes and next just lift and jump the hands together. To advance this move further, you will actually lift everything up off the ground and land with hands and feet hitting together. Bend your elbows and drop your knees to the ground, then explode up off the ground and quickly come back down. You don’t want your hands or feet to hit before the other. You want everything to hit quickly together. Move as fast as possible. The goal is to get your core moving quickly together. Choose the level you can not only do well but do quickly.

The Badass Bodyweight Blast

by Cori Lefkowith | Dec 8, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms

WORKOUT

Complete 3-5 rounds of each circuit. Rest 20 seconds between each round and up to 3 minutes between circuits.

CIRCUIT #1:
20 seconds Burpees
20 seconds Lateral Crawling
20 seconds Rest

CIRCUIT #2:
20 seconds Split Squat Jumps
20 seconds 90 Degree Squat Jumps
20 seconds Rest

CIRCUIT #3:
20 seconds T Push Up
20 seconds Sprinter Sit Up
20 seconds Rest

CIRCUIT #4:
20 seconds Circle Shuffle, Sprawl, Sit Thru
20 seconds Mountain Climbers
20 seconds Rest

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms

NOTES:

Do not stop moving during the 20 seconds of work. It is better to have to rest longer between rounds and circuits than to stop during the 20 seconds. Do a modified variation of an exercise to keep moving quickly rather than a harder variation where you need to rest during the 20 seconds you have to do work.

EXERCISE DESCRIPTIONS:

Burpees – Start standing with your feet together. Then place your hands on the ground in front of your feet. Jump your feet back so you are in the high plank position. Beginners may need to step their feet back instead of jumping them back. Advanced lifters will then do a push up, dropping their chests to the ground. If you can’t move quickly while including the push up or you can’t do a full push up, you will simply jump your feet back then jump them back in with no push up in between. If you do include the push up, once you press back up, jump your feet back up to your hands. As you stand back up, you are going to jump up off the ground. Beginners may not want to include the jump at the top. After you jump, go right back down and repeat the move.

Lateral Crawling – Set up on your hands and knees with your knees under your hips and your hands under your shoulders. Then flex your feet and lift up onto your toes. Place your hands close together and your feet about shoulder-width apart. Then step your left hand to the left so your hands are apart as you step your right foot together withyour left. Then step your right hand to meet your left hand as you move your left foot to the left. Keep moving the opposite arm and leg laterally until you’ve completed your 20-50ft then crawl laterally back.

Split Squat Jumps – Step one foot backward into a lunge. Sink into a deep lunge, bending both knees as if kneeling down to the ground. Then jump up and as you jump, switch into a lunge on the other side. Sink down into the lunge on the other side once you land and then explode back up and while jumping switch back into a lunge on the first side. Beginners may need to do quick step back lunges instead of jumping to switch. The lower you go in the lunge and the quicker you jump and switch, the harder the move will be.

90 Degree Squat Jumps – One rep of the 90 Degree Rotational Squat Jumps is actually four squat jumps. You will start facing forward with your feet about hip-width to shoulder-width apart. Squat down and then as you jump up, rotate to the right about 90 degrees. As you land go right back into a squat to load for the next jump. Do not land with your legs straight even if you are a beginner. Beginners may not be able to go right back into the squat, which is ok. Everyone will squat though before jumping back center. When you land back center, squat down and jump 90 degrees to the left. Then load again and jump back to the center. That is one rep. Repeat by jumping back to the right.

T Push Up – Set up in a regular push up position from your hands and knees (beginner) or hands and toes (advanced). Your hands should be outside your shoulders and your legs should be together. Your body should be in a nice straight line. Squeeze your glutes and draw your belly button in toward your spine. Do not let your hips sag or go up toward the ceiling and don’t tuck your head. Once at the top of a push up, do a push up and then when you push back up to the top, rotate open balancing on one hand as if you are doing a side plank. Hold and then rotate back to a push up position. Do another push up and rotate to the other side. Keep your body in a nice straight line as you do a push up and make sure to really rotate open into a side plank.

Sprinter Sit Up – Lie on your back and raise both legs straight out off the ground. Beginners may keep one leg on the ground. Crunch your upper body up so that you are sitting on your sit bones and then bring one knee into your chest. Lie back down and straighten both legs back out. Then bring the other knee into the chest as you crunch back up. Keep alternating, trying to keep both legs off the ground when you straighten back out. Do not let your chest cave when you crunch up. Keep your back flat as you crunch up and bring one knee in.

Circle Shuffle, Sprawl, Sit Thru – Place a cone or some object to circle around. Bend your knees with your feet about shoulder-width apart. Then move laterally, shuffling around the cone. Make full circles, half circles and even quarter circles, moving both ways. Mix it up. Circle around the cone both ways. While circling mix in a sprawl and sit thru occasionally. So while circling, drop down to the ground in the top of a crawl or bull dog hold. To do the sit thru, flex your feet and press up onto your hands and toes with your hands under your shoulders and your knees under your hips. You will then rotate open toward the right and bring your left leg under and through toward where your right hand is. As you bring your left leg forward and through, lift your right hand. You should be almost sitting with your left hand down to support you. Then bring the left leg back through so you are back in the starting position. Next rotate to the left and kick your right leg through and forward as you lift your left hand. Once you’ve done a sit thru to each side, stand back up and begin shuffling again.

Mountain Climbers – Set up in a high plank from your hands and toes. Bring your right knee in toward your chest. Then drive the foot back out and bring your left knee in toward your chest. As you bring each knee in, you will just lightly tap the toe of that leg on the ground. Do not put weight on that front leg. Go as fast as you can, alternating knee drives. Mountain Climbers should look like you are “running” with your hands on the ground. Beginners may need to go slowly to start or even put their hands up on a low table or bar to perform incline mountain climbers. Advanced exercisers will want to “run” as quickly as possible or even add sliders or a towel under their feet.