Top 8 Body Weight Exercises (Personal Trainer Beaufort SC)
“Hey, what’s going on, it’s Ian Hart. Today I’m going to take you through 10 body weight exercises that you can do pretty much anywhere. You can usually find someway to do these things just using the surrounding area. And these are some of my favorite exercises, some of them are pretty advanced too. But once you strengthen your body enough you can do them to a certain degree. We do them a lot of times in our personal training sessions. So we do them in training at EarthFIT in Beaufort SC.
1) The first two exercises are very similar so I am putting it under one exercise. It’s a pull-up — a regular pull-up — and that’s with your arms facing forward about shoulder width apart. You can change up the grip on how you want to do this going wide, close or neutral. Then I go into #2 a chin-up, which is your palms facing towards you. So if you see how I changed my grip and then I do a chin-up. A pull-up and a chin-up are some of my favorite exercises and they are one of the most demanding. It is a true test of upper body strength and there is a direct relationship between the amount of pull ups and vertical jump.
2) The second exercise is probably one of the toughest exercises that you can do, even tougher that a pull up. It’s called a muscle-up. And a muscle-up is when you grab onto the bar and you pull yourself all the way up over the bar. As you can see, I’m actually cheating a little bit because I’m using my feet. I’m not sure I would be able to use that bar to pull myself up completely. So there you go, that’s number two. And this one is very challenging. If you’re interested in doing that, you probably want to get some personal training on that movement. There’s a specific way to do it and a specific way to place your hands. And the bar that I’m using there is not conducive to doing a muscle-up.
3) Exercise number 3 is a rope row. So I’m rowing with the rope but I’m actually doing a more advanced movement where I’m pulling myself and catching the rope at the same time. So this is a more power and explosive movement involved in the row. A regular rope row would be a regression. And then I also do a downward movement where I let go and grab on, and that’s a little bit more advanced as well. As I go down, the row becomes harder. As I incline, the row becomes slightly easier because I am having to carry less of my body weight.
4) The next exercise we have here is the rope climb. And I didn’t have enough space to do a higher rope climb, we didn’t have attachments in the ceiling, so I just attached it to the bar. You only get to see a small portion of it, but you want to use your feet as you climb up. My legs are a little too long, I was almost hitting the ground if I extended them all the way out. So I’m using just by upper body here, which can be a great upper body exercise, but the rope climb you want to use your feet to assist you in that movement. So that’s exercise number four.
5) Exercise number five is a push up and I show 3 variations. The first one I’m doing is a bomber push up, where I’m going down in a forward motion. This is going to utilize different muscles than with a regular push-up. Then I go into a regular push up which can be made more difficult by raising the feet and decreasing stability. Then the famous Spiderman pushup. And if you train at Earthfit, you probably have done this one. This is one of the most dynamic push ups you can do when it comes to push ups. So you’re crawling with your own rhythm, your right arm and right leg move forward at the same time and stay close to the ground.
6) Exercsie # 6 is called the Bear crawl. And this is one of my favorite exercises. This actually brings me back to my pop warner football days where they had us do this as an exercise up and down hills and on flat fields in the middle of the summer and race each other. But basically you are on all fours, and you are just crawling around on the floor, and then you can speed up and spin around as you see like I did. And you will be extremely surprised at how much this uses the total body. It uses your core, your legs, your arms, everything. It’s a really good exercise, just make sure you are keeping your back straight and you are not hunching over too much. So there you go, that’s the bear crawl. Give that one a shot just for a few seconds and let me know how that one goes by leaving a comment in the blog here.
7) The next one I’m doing is a pistol squat. And that’s a one legged — this is advanced obviously, — but it’s a very good exercise for body weight training, strength, balance and stability. So it’s one leg and going all the way down to the ground with the other leg straight out.
8) So the next exercise here we got a vertical pushup or if you want to call it a body weight shoulder press. Before you attempt this move you must be able to lift your body weight by doing a regular shoulder press.
That’s the top 10 body weight exercises that I chose. I know I only did 8, but there are some variations in the mix. I think they are most beneficial and that you can see a lot of results from, because it uses a lot of resistance and they are advanced bodyweight movements. I’m sure everybody knows the general body weight movements which would be:
- body-weight squats,
- body-weight pushups,
- body-weight regular row — you can do that on a bar,
- pull-ups, regular pullups like I showed in the beginning,
- and then you have walking lunges which are body weight
but as your body adapts to those movements, you need to advance the exercises so you don’t plateau and this is a way of advancing your body weight training by doing specific exercise. So these are simple bodyweight techniques more advanced movements for those body weight trainings and if you have any comments, go ahead and leave that info below, I’d love to hear it and have a great day. Bye.”
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.