Size And Strength By Bodyweight Exercises




Handstand Pushups

Imagine an upper body exercise that is the equivalent to the squat and you get an idea effectiveness of the handstand pushup. In addition to making your shoulders super strong, “pump” addicts will love how this exercise blows your arms up.

To execute a handstand pushup, get a few inches away from a wall and kick in to a handstand against the wall. Your legs should be straight up the wall.

Rather than looking straight down, look forward just as you would when doing a barbell military press. Lower yourself under control to the floor and when your head touches the floor, press sildenafil citrate online yourself back up to the starting position. Repeat for 5-10 reps. If you cannot complete one rep, do a static hold and work in some negatives.
One-Arm Pushup

This is a great exercise to build up the pecs. It requires a great deal of stability and will fry the triceps and shoulders as well. Place one arm behind your back and lower yourself to the floor with the other arm. Once your chest touches the floor, press yourself back sildenafil up.

If you find the standard one-arm pushup to easy apply a technique from strength coach Pavel Tsatsouline, author of “The Naked Warrior”(www.dragondoor.com) and do one-arm one-leg pushups. Hold one leg up in the air as you do a one-arm pushup.
Door Pull-up

Here is a pulling exercise that can be done with just about any door (assuming that the door that you choose is not too flimsy). Open a door halfway and place a towel over the top. Place your hands on the towel and let yourself hang off of the door.

Pull yourself up against the door until your chin is over the top of the door. Lower yourself slowly back to the starting position.
One Legged Squat

Forget about hundreds of bodyweight squats, the one legged squat is the best leg exercise that you can do with your bodyweight. Moreover, it is one of the best leg exercises period. Hold one leg in front of you and hold your arms out straight ahead. Looking forward at all times, lower yourself slowly on one leg.

As you pass the parallel position, flex your butt and stomach as hard as you can and pull yourself down to the bottom position. Hold the bottom position for a second and rise back up to the starting position. If you cannot complete a rep then check out my article on the stair step approach to the one-legged squat.

Pull ups
Knee Jump

Now it is time to work the hamstrings and develop some explosive power. Start the exercise by kneeling on the ground. Make sure that you feet are flat and that you butt is resting on your calves. Look forward at all times. To initiate the exercise, swing your arms back and then forward immediately.

As you swing your arms forward jump from your knees to your feet in one explosive movement. The finish position will look like the bottom position of a squat. Slowly get yourself back to the starting position and repeat.
Headstand Leg Raise

I picked up this exercise from top MMA fighter Frank Shamrock. Fold a towel and place it on the floor. Get on all fours and place the top of your head on the towel. Place your rimadyl for dogs canadian pharmacy arms out right in front of you and touch the floor with your palms. Now press your palms into the floor and slowly raise your legs off of the floor.

Keep going until you are in a headstand. From there, lower your feet slowly back to the floor. If you cannot do one rep, then hold the bottom position for time with your feet just a few inches off of the floor.
Mahler Body Blaster

Here is an exercise that works just about every muscle in the body and when done in high reps sildenafil side effects sets of 25-30 will have you huffing and puffing in no time. Start the exercise by standing up and looking straight ahead. Go into a full squat and then do a half roll back.

Touch your feet to the floor behind your head and quickly reverse the motion. Roll forward into the bottom position of a squat. From there jump into the top position of a pushup. Do a pushup and then return back to the bottom position of the squat. Stand up and repeat. Save this exercise for the end of your workouts on the road as a finisher.

Try doing a circuit with the above exercises in which you go from one exercise to the next with short breaks. Do five circuits in one workout and keep the rep range between 5-10 on all of the exercises except for the Mahler Body Blaster. Save that for the end and work up to 25-50 repetitions in on set.
Workout Program

Try doing a circuit with the below exercises in which you go from one exercise to the next with short breaks. Do five circuits in one workout.

Handstand Pushups – 5-10 Reps
mycanadianpharmacy-maxtrust One-Arm Pushup – 5-10 Reps
Door Pull-up – 5-10 Reps
One Legged Squat – 5-10 Reps
Knee Jump – 5-10 Reps
Headstand Leg Raise – 5-10 Reps
Mahler Body Blaster – Work up to 25-50 Reps


Popular Posts

Middle School Prompts

By learning to do it free start a vocation. Not merely could volunteering offer valuable work experience in previously untapped companies or parts, it may give work hunters a feeling of achievement and pride. Taking in non-profit and philanthropic businesses, specially on fresh challenges, provides work seekers with the choice to study without the danger. [...]


Cactus Diet

Cactus Diet

The Cactus Diet program is rated 2/5 Cactus Diet Review: Background This program, based on a nutritional supplement, was created by Maximum International in 1999. The main active ingredient, Hoodia Gordonii, has been used by the San Bushmen of the Kalahari, in southern Africa for centuries. The San people are thought to be one of [...]


Build muscles from foods

Build muscles from foods

It is believed that for those who are looking to build their bodies, protein is the most important food component and should be included in almost all diets. Since our skin and muscles are all made of protein, it is only logical to include more of protein in your diet if you are looking to [...]


Whole milk vs low fat milk

Whole milk vs low fat milk

Low Fat Soy Milk   Several doctors, nutritionists and fitness experts state that drinking at least one glass of milk a day is important for everyone, because it is high in calcium, Vitamin D as well as protein. While it is a well known fact that milk is a must for children or even teenagers, [...]


Great 8 Pumpkin Recipes

Great 8 Pumpkin Recipes

Pumpkin Pancakes Start your day with a great balance of complex carbs, dietary fiber, protein, and healthy fats packed into one delicious meal. Ingredients3/4 cup Skim Milk1/4 cup Pumpkin Puree1/2 cup Oats1/2 cup Vanilla Protein Powder2 Egg Whites2-3 drops Stevia1/2 tsp Cinnamon1/4 tsp Pumpkin Pie Spice1/2 tsp Salt1 tsp Baking PowderDirectionsMix all ingredients in a [...]


Q&A

Popular Article

Leave a Comment


Refresh