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BODYWEIGHT WORKOUTSHere are some exercises that you can do on your own on a trip, on vacation, or at home to maintain your strength and muscle tone. Feel free to add other exercises that you come up with and be creative. NOTE…SETS / REPS are entirely up to you. Remember, the higher the sets and reps (combined with usually lower weight), the more you are in “Hypertrophy” and you will be building muscle (bodybuilding). The higher the load / weight and the lower the reps, you are training in Strength and Power phase. It is recommended to spend time training in each of these phases so that your muscles grow bigger, get stronger and more powerful, and most importantly that they don’t adjust or get used to the same load over and over which will have a negative impact on your training.RECOMMENDATIONS: 2-4TIMES PER WEEK, ALLOW A MINIMUM OF 48 HOURS OF RECOVERY, CHANGE UP SETS, REPITITIONS, AND LOAD (ENSURING THAT YOU HIT ALL PHASES OF STRENGTH TRAINING).EXERCISES – LOWER BODY (BODYWEIGHT)LUNGES (STATIONARY OR WALKING) (WEIGHTED OR NON WEIGHTED) (FORWARD /BACKWARDS / LATERAL)GOBLET SQUATS (HOLDING ANY TYPE OF WEIGHTED OBJECT)SINGLE LEG SQUATS (OTHER LEG FORWARD STRAIGHT / OTHER LEG BACK)SINGLE LEG RDL (HOLDING AN OBJECT)DOUBLE LEG RDL (HOLDING OBJECT IN BOTH HANDS)OVERHEAD SQUATS (HOLDING AN OBJECT OVERHEAD)WALL SQUATS (SLIDING UP AND DOWN THE WALL, 90 D PARALLEL)WALL SQUAT HOLD (FOR TIME)SQUAT JUMPS (HOLDING AN OBJECT IN BOTH HANDS WHILE JUMPING)STEP UPS (CAN BE WALKING STAIRS)HEEL RAISES ON A CURB (CALVES)SQUATS (BODYWEIGHT OR LOAD ON YOUR SHOULDERS)UPPER BODY (CHEST-SHOULDERS-TRICEPS)PUSH UP VARIATIONS (NARROW GRIP, WIDE GRIP, STAGGER GRIP)_*CORE ENGAGED, THUMBS AT MIDLINE OF CHEST, (NO CHICKEN WING).PUSH UP W/ FEET ELEVATED (DECLINE TRAINING)PUSH UP W/ FEET LOWER (INCLINE TRAINING)INVERTED PUSH UPS (STAND ON HANDS AGAINST A WALL, FEET UP ON WALL) *DIFFICULTOVERHEAD SHOULDER PRESS (SEATED / STANDING) *KEEP BACK STRAIGHTBAND SHOULDER WORK (SCARECROW, FACE PULLS, BAND PULL APARTS, LOW BAND PULL APARTS)UPRIGHT ROW (HOLDING A WEIGHTED OBJECT)I,V,T’S (WEIGHTED OBJECTS)FRONT RAISES, LATERAL RAISES (WEIGHTED OBJECT)SHRUGGS (HOLDING A WEIGHTED OBJECT)BACKPULL UPS (VARY GRIP…. WIDE, NORMAL, NARROW, HAMMER GRIP) TEMPOCHIN UPS (MORE BICEPS INVOLVED)AUSTRALIAN PULL UPS (BODYWEIGHT)BENT OVER ROWS (1 ARM / 2 ARMS) USING WEIGHTED OBJECT(S)CORE / FULL BODYV UPSTUCK UPSBRIDGE HOLD / PLANKSIDE BRIDGE HOLDLANDMINE ROTATIONS (HOLDING A WEIGHTED OBJECT)SIT UPS (WEIGHTED / NON WEIGHTED)LEG RAISESARMSBICEP TRAINING (CURL A WEIGHTED OBJECT)TRICEP TRAINING (PUSH DOWNS, KICKBACKS, OVERHEAD TRI EXTENSIONS, ETC. ................
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