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The Badass Bodyweight Workout

by Cori Lefkowith | Dec 7, 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 30 seconds to 1 minute between rounds.

CIRCUIT #1:
10-15 reps each side Single Leg Squats
30 sec – 1 min Handstands
15-20 reps Tuck Jumps
30 sec – 1 min Scapular Hold
5-10 reps each side Sit Thrus

CONDITIONING:

Complete 5-10 rounds of conditioning. Crawl for 30 seconds then rest for 30 seconds to 1 minute.

Crawling (Bear, Gorilla, Alligator, Crab…Mix it up!)

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

NOTES:

These are some more challenging bodyweight exercises that will also help you develop full body strength and stability. It will make you into a “badass” so that you can lift more weight and move better and faster.

EXERCISE DESCRIPTIONS:

Single Leg Squats – Choose a variation of the single leg squat that is right for you. Beginners may use a box step while more advanced lifters may use a doorway, TRX or XT straps for balance. If you can do a full pistol squat or use a plate weight to counter balance you, do that variation. Choose as hard a variation as you can do. To perform the basic single leg squat to bench, you will start by standing on one leg. Hold the other leg straight out in front of you. Lower yourself down until you are sitting on the box or table. Then driving off the heel on the ground, stand back up. Do not lean way forward or touch your raised foot to the ground. If you use a box, the more you allow yourself to sit down, the easier the move will be. The more you just lightly touch the box and come right back up, the harder the move will be. Also the lower the box you use or the lower down you go on any variation, the harder the move will be.

Handstands – Beginners will want to do a modified handstand, almost like a downward dog. Set up on your hands and knees. Then push your butt up in the air and drive your chest back toward your knees. Try to get your back as flat as possible, driving your butt up. Do not worry if your legs stay straight. The most important part is pressing your chest toward your knees so your back stays flat. To advance, you can put your feet up on a table or chair. However, the hardest variation is walking your feet up the wall and walking your hands back toward the wall. The closer and more parallel to the wall you are the harder the hold. You can also do hip touches (lifting one hand at a time to touch your hips) or walk laterally along the wall to make the hold harder. Make sure that on each variation, you draw your shoulder blades down and back and draw your belly button in toward your spine. Squeeze your glutes also to keep your low back safe.

Tuck Jumps – Stand with your feet together. As you jump up, tuck your knees in toward your chest. Then shoot your legs back out to land softly on the ground. You are not squatting with this jump, simply tucking your knees.

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.

Sit Thrus – Start on your hands and knees. 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. Move as quickly as you can back and forth. Beginners may need to move slowly or even start in a more spread out position with their legs out straight.

The 10-7-3-1 Deadlift Workout

by Cori Lefkowith | Dec 7, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
IT Bands
Back/Traps

WORKOUT

Before you begin the 10-7-3-1 rounds, do a round or two of lighter back squats for 10 reps. Then complete 3 rounds of Circuit #1 with 1-2 minutes rest in between each round.

After completing Circuit #1, rest 2-3 minutes then begin Circuit #2. Complete 3-5 rounds, resting 30 seconds to 1 minute between rounds.

CIRCUIT #1:
10-7-3-1 Deadlift (Sumo or Conventional)

CIRCUIT #2:
8-12 reps per side Single Leg Deadlift
8-12 reps per side Side Lunges
8-12 reps per side Single Leg Glute Bridges Off Box

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
IT Bands
Back/Traps

NOTES:

These workouts are all for advanced lifters who can maintain good lifting form. When you first start out, use a light weight that allows you to maintain perfect form through all the reps. The sumo deadlift is described below but Conventional can be used.

For 10-7-3-1 rounds, you perform 10 reps followed by 10 seconds of rest, 7 reps followed by 7 seconds of rest, 3 reps and 3 seconds of rest then 1 rep and enough rest between rounds. You want to pick a weight that challenges you for the 10 reps. You will then proceed to use the little rest to help you complete a total of 21 reps with a weight you didn’t feel like you could do much more than 10 reps with. Beginners, who know correct form, start light for the first round and work up as they feel more comfortable until they are using a weight where they may even fail before the one rep.

EXERCISE DESCRIPTIONS:
Sumo Deadlift – Set your feet up at least shoulder-width apart. Point your toes slightly out. Set one or two kettlebells down between your legs or use a barbell pulled right up to your shins. If you use kettlebells, they should be centered between your heels. Sit your butt back and hinge forward slightly, keeping your back flat. Grab the handles or handle or barbell and keep your arms straight as you sink into a wide squat. Pull the kettlebells/barbell off the ground and stand up nice and tall. You almost want to pull up and back so that you don’t lean or fall forward. Squeeze your glutes at the top. Then sit your butt back and hinge over to bring the kettlebell(s)/barbell back to the ground. Touch them down and then stand back up. Make sure you are driving up off your heels and not rounding your back. Do not lean too far forward. And make sure you sink your butt. This is not a straight leg pull.

Single Leg Deadlift – Stand on one foot with the knee of that standing leg slightly bent. Hinge over at your hips, sweeping the other leg back toward the wall behind you. Pretend you are driving the heel of that foot straight into the wall behind you. Lean forward with your upper body as you hinge forward, keeping the back nice and flat. Make sure that as you hinge, you are sitting into the heel of your standing leg. Do not lean forward and come up onto your toes. To stand back up, drive through the heel of your standing leg and squeeze your glute at the top. Try not to tap the other foot down at all or at least not till you are fulling standing. Complete all reps on one side before switching to the other leg. To make the move harder, do a 3-5 count lower down toward the ground. Take 3-5 seconds to hinge over and then push straight back up. If that is still easy, then add a little bit of weight.

Side Lunges – Lunging with the right foot, step the right foot out toward “3″ on the clock. As you lunge out to the side, you are going to bend the right knee and sit your butt back. Keep your left leg straight. Both toes should be pointing straight ahead. Keep your right heel down as you sink into the lunge. Push your butt back and keep your chest up. Then drive back up to standing. Complete all reps on one side before switching.

Single Leg Glute Bridges Off Box – Beginners should do a single leg bridge from the ground or even a two leg bridge if they can’t get their hips up as high with the single leg bridge. Intermediate exercisers may want to do a two leg glute bridge with their heels up on the box. The single leg glute bridge off the box is an advanced progression. To do the glute bridge off the box, place your heels on the box. Your butt should be right against the box. Bend your arms to 90 degrees with just your upper arm on the ground. Lift one leg up and point the toe toward the ceiling. Do not bend that leg or use it to help you bridge up. Drive through the heel on the box and press your hips up as high as you can. Squeeze your glutes and keep your core tight as you bridge up. Hold for a second or two and then lower down. Complete all reps on one side before switching.

The Towel Glute and Hamstring Workout

by Cori Lefkowith | Dec 6, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Low Back

WORKOUT

Complete 3-5 rounds of each circuit. Rest no more than 60 seconds between rounds and no more than 2 minutes between circuits.

CIRCUIT #1:
10-15 reps each side Side Lunge
15-20 reps Self-Resisted Hamstring Curl

CIRCUIT #2:
10-15 reps each side Curtsy Lunge
10-15 reps Glute Bridge with Curl

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Low Back

NOTES:

Beginners may need to do the moves without the towels as they fatigue. Also, sliders (Valslides) may be used instead if you have a carpet.

EXERCISE DESCRIPTIONS:

Side Lunge – Please be careful the first time you try this lunge as it is easy to go too far out and not be able to get back up since there is no traction. To do this move, place the towel under one foot. Slide that foot out to the side, sitting back into the lunge. Then to stand back up, drive through the foot not on the towel. Do not allow yourself to go forward. Make sure to really sit back and then up drive off the heel. Keep your chest up and back flat as you lunge.

Self-Resisted Hamstring Curl – Lie on your stomach. Bend your knees to 90 degrees with your feet up toward the ceiling. Place a towel between your flexed feet and then reach behind your back and hold the towel with one or both hands. Pull the towel toward your back, pulling your feet in toward your butt. Resisted the pull with your feet. Once you pull your feet in to your butt, start to pull back out with your feet. Resist your feet going back to the start by pulling on the towel with your hands. You should feel your hamstrings working to resist the pull of your arms. Move slowly to make your hamstrings really work.
Curtsy Lunge – Stand with your feet together. Place the towel under one foot and slide that foot back and across behind the other foot. Sink into as deep a lunge as you can handle. Make sure to really sit back on that front heel as you reach the other foot back and behind. Keep your chest up. You should feel this in the outside of your front glute. Then driving through that front heel, come back to standing. Pull the back foot forward and across so you are standing with both feet together.
Glute Bridge with Curl – Beginners may need to start with a single leg bridge and curl while more advanced exercisers may do the two-leg bridge and curl. A beginner may want to start with the towel under only one foot and slide out one leg at a time. To perform the two leg curl, place both feet on a towel about hip width apart. Start in the bridge position and slide your feet out. Keep your hips off the ground and your glutes engaged as you slide out. Then curl the heels back in, bringing the hips up again into a glute bridge. Do not let the hips sag toward the ground as you slide out or come back in.

The Suicide Cardio Workout

by Cori Lefkowith | Dec 6, 2013

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

WORKOUT

Complete 3 rounds of each circuit. Rest the same amount of time to double the amount of time it took you to complete the circuit. Rest 2-3 minutes between circuits.

CIRCUIT #1:
Sprint Suicide
20-50ft Lateral Crawls
10-20 reps per side Bicycles

CIRCUIT #2:
Shuffle Suicide
3-5 reps each way Circle Crawls
10-20 reps Full Body Crunch

CIRCUIT #3:
Carioca Suicide
20-50ft Forward/Backward Crawl
10-15 reps per side Oblique V ups

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

NOTES:

This is a great variation of the resisted sprint workout.

For all the suicides, beginners can do a 2 cone suicide, intermediate a 3 cone suicide and advanced a 4 cone suicide. For every one, the final cone will be about 50ft from the starting point.

EXERCISE DESCRIPTIONS:

Suicide – Sprint, side shuffle and carioca as fast as you can while maintaining good form. Start at one cone and go to the first cone. Then come back to the start and then quickly go back to the second cone. Return to the starting cone and then shuffle to the third cone and come back to the start. Always start with the closest cone even if you are only doing a two cone suicide.
Lateral Crawls – 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.

Bicycles – Lie on your back with your legs out straight in front of you and your hands behind your head. Lift your legs up off the ground. Beginners may need to keep their feet up higher while more advanced exercisers will be able to keep their feet only an inch or two off the ground. Bring your right knee into your chest, keeping the left leg off the ground. As you bring the right knee in, crunch the upper body up and bring the left elbow up and across to touch your right knee. Then straighten you right knee out and bring your left knee in as you rotate your left elbow to the ground and your right elbow to your left knee. Keep rotating and alternating touches until all reps are complete.

Circle Crawls – Set up on your hands and knees. Flex your feet and lift up onto your hands and toes. Your knees should be under your hips and your hands should be under your shoulders. Pretend their is a string attaching your belly button to the ground. You may even want to put something on the ground under your belly button to keep you centered. Then begin to circle over that spot. Do one full circle one direction then switch and do a complete circle the other way. To move in a circle, you will take a step with the opposite hand and leg. Make sure to move both your hands and feet. You do not just want to move your feet and circle around your hands! Beginners may need to do a baby crawl on their hands and knees to start.

Full Body Crunch – Lie on your back with your legs out straight. You can place your hands behind your head or across your chest. Lift your feet up off the ground and tuck your knees in toward your chest as you crunch your upper body up. Keep a space between your chin and your chest as you lift your shoulder blades up off the ground. Crunch both your lower and upper body together then relax your upper body back down as you kick your legs out straight. Do not touch your heels to the ground until all reps are complete. Beginners may need to keep their feet up higher in the air while more advanced exercisers will kick their legs out close to the ground, keeping them only an inch or two up off the ground. After you kick your legs out, crunch everything back together.

Forward/Backward Crawl – 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. Take a step forward with your left foot and right hand, keeping your knees close to the ground and your back flat. Then step forward with your right foot and left hand. Keep alternating moving the opposite arm and opposite leg together. Once you’ve crawled forward the 20-50ft, you will then reverse the crawl. Take a small step back with your right foot as you step back with your left hand. Take small steps, especially moving backward. If you reach too much with your leg, you are going to put more strain on your shoulders and your movement will get off. The opposite arm and leg need to move together. Keep your knees close to the ground as you move backward. Beginners may need to perform a baby crawl from their knees and hands.

Oblique V ups – Lie on your side with your bottom arm out in front of you just below shoulder height. Angle your straight legs a bit out in front of you, stacked one on top of the other. Keep your legs together. V up on your side reaching your top hand toward your toes. Lift your legs up as high as you can as you sort of prop yourself up on your bottom arm. Relax back down and repeat.

The No Equipment Needed Coordination Workout

by Cori Lefkowith | Dec 6, 2013

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

WORKOUT

Complete 2-3 rounds of the first circuit and 3-5 rounds of the second circuit. Rest no more than 30 seconds between rounds of the first circuit and 30 seconds to 1 minute between rounds of the second circuit. Rest 1-2 minutes between circuits.

CIRCUIT #1:
Isometric Drills:
30 sec – 1 min Toe Hold
30 sec – 1 min Squat Hold
30 sec – 1 min Scapular Hold
30 sec – 1 min High Plank Hold
30 sec – 1 min Glute Bridge Hold

CIRCUIT #2:
10-15 reps per side Forward Lunge with Reach
10-15 reps per side Plank with Reach Back and Out
20 seconds Seal Rolls

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

NOTES:
This can be a great recovery workout or a workout used to prevent injury and correct imbalances. This workout will be as hard as you make it. If you don’t focus on activation during the holds, they won’t be as challenging as they can be. Even the advanced exerciser will feel this workout if they really focus on activating the correct muscles.

EXERCISE DESCRIPTIONS:
Toe Hold – Stand with your feet only a few inches apart. Then lift up onto your toes. Do not rock to the outside of your feet. Try to get up onto your big toe as much as possible. Hold that position. To make this move harder, do a single leg balance, lifting up onto the ball of only one foot.

Squat Hold – Place your feet between hip-width and shoulder-width apart. Sink down until your thighs are parallel to the ground. To make it easier, do not sink as low. Keep your core engaged and your chest up. Do not lean forward too much. Make sure to sit back on your heels when you squat. You should not be on your toes at all. Do not sink below 90 degrees with this move as that actually makes it easier. And do not let your knees collapse inward. If you want to make this move harder, you could hold a weight at chest height. Make sure to keep your core tight and back flat. Beginners may want to start with a wall sit if they can’t sink down very low without their chest falling forward. Sink down as low as you can, but not below having your knees bent to 90 degrees. Press your back into the wall. Drive back off your heels, pressing yourself firmly into the wall and hold.

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.

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.

Glute Bridge Hold – Lie on your back. Bend your knees and place your feet flat on the ground about hip-width apart. Bring your heels in close enough to your butt that you can touch your heels when you extend your arms down by your sides. Then bend your arms to 90 degrees with only your forearms on the ground. Drive up through your heels, lifting your glutes up as high off the ground as you can. Squeeze your butt and keep your core tight. Do not hyperextend your low back. Also make sure your knees do not fall open and you are not pushing yourself backward. You want to drive straight up. Beginners will want to stick with a two-leg glute bridge while more advanced exercisers will want to progress to a single leg glute bridge.

Forward Lunge with Reach – Standing with your feet together, take one big step forward. Bend your front knee as you step forward, keeping your front heel down as you lunge forward. As you lunge, hinge forward and reach your hands overhead. Do not come up onto your front toe as you lean your torso over keeping your back flat. Keep your weight in your front heel and your back leg straight. Then come back up and step your front foot back. Complete all reps on one side before switching.

Plank with Reach Back and Out – This move is done from the hands and either your knees (beginner) or toes (advanced). To do this move from your knee, set up in the top of a push up with your hands under your shoulders and your body in a nice straight line down to your knees. Then sit back on your heels into a “child’s pose” position, reaching one hand back between your legs. Move forward back to the top of the push up as you reach the hand from between your legs out toward the wall beyond your head. You may even extend your hips more toward the ground. Just make sure to keep your abs engaged so that you don’t feel the extension out in your low back. Complete all reps on that side before switching to the other arm.

Seal Rolls – Lie on your back with your legs out straight and your arms overhead. Crunch up a little lifting your upper back and legs off the ground. Trying to keep your arms and legs off the ground, roll over onto your belly. Keep your chest and legs off the ground once you roll over. Then roll back over onto your back. Keep rolling back and forth, trying not to push off with anything.