work out exercises

50 Body weight work out exercises

1. Inchworm

Stand up tall with your legs straight and let these fingertips to the floor. Keep the legs straight but not locked! Slowly lower your upper body to the floor and then walk the hands forward. Once in a push up position, start small steps, so that the feet meet the hands. Next bugging out for 4 to 6 reps.

2. Tuck Jump

Standing slightly bent with the knee jump as high as possible pretend Jeremy Lin is watching. And bring your knees toward your chest while the arms straight out. Country jump with the knees slightly bent and fast on it again.

3. Bear crawl:

Embrace that inner Grizzly. Starting on the hands and knees, rising on the toes and pull the core and slowly reach forward with your right arm and right knee followed by the left. Take the crawl of 8 to 10 reps or up to scare you out of your roommate.

4. Plyometric Push Up:

Ready to catch some air? Start on a padded surface and fill in a traditional push up. Then in an explosive movement, push up hard enough to come out of the ground and hang ten for a second. Back on solid ground immediately head into the next repetition.

5. Stair Climb with bicep curl

Turn up the stairs in a cardio machine required no magic wand. Grab some dumbbells or household items. And quickly go up and down the stairs at the same time doing bicep curls to work the entire body.

6. Mountain Climber

Mountain climber From your hands and knees bring the left foot forward right under the chest while straightening your right leg. Keep your hands firmly on the ground and core, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest.

7. Prone Walkout

Beginning committed on all fours with the core, hands slowly move forward, stay on your toes, but not moving forward. Next the hands move gradually backwards to the start position, maintaining stability and balance. This dance comes next.

8. Burpees

One of the most effective full body exercises around it starts in a low crouch with hands on the floor. Then the feet come back to a push up position, do a push up, then immediately his feet on the squat. Leap as high as possible before crouching and moving back into the push up portion of the show.

9. Plank

Nope we fortunately do not walk the plank. Lie face folded down with your forearms on the floor and hands. Extend your legs behind the body and get off at the toes. Keep your back straight pull the core and hold the position for 30 to 60 seconds or as long as you can hang.

10. Plank to Push up

active From a plank position lift down to one hand at a time into a push-up position with your back straight and core. Then move the arm at a time, back in the plank position on the floor. Repeat alternating the arm that makes the first move.

Legs

11. Wall Sit

Who needs a chair when one wall? Slowly slide back down the wall until your thighs are parallel to the floor. Make sure your knees are directly over your ankles and keep your back straight. Go for 60 seconds per set or how long it takes until your legs turn to jelly. Need more light? Add some bicep curls.

12. Lung

Standing with hands on hips and feet hip width apart. Step your right leg forward and slowly lower your body, touch your right knee up close or the floor and bent at least 90 degrees. Return to the starting position and repeat with the left leg. Try taking a step back into a lunge for another variant.

13. Clock lung

time for a challenge. Fill a traditional front lunge, then take a big step to the right and lunge again. Let the half circle with a reverse lunge, then return to standing. And all of this is a repeat! Aim for 10 reps and then switch legs.

14. Lung to Row

Start by placing a normal lunge. Instead bring that forward leg back to the starting position, lifting him off the ground while lifting the arms above the head. Remain the leg should bent at about 90 degrees. Add weights really bring the heat.

15.Lung Jump

Ready to impress some friends? Stand with your feet together and lunge forward with your right foot. Go forward, her arms pushing forward while the elbow flexed. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and then switch legs. Try to do 10.

16. Curtsy lung

Let's show a little respect. When lunging step. Left leg behind the right, bending the knees and lowering the hips to the right thigh almost parallel to the floor Remember to keep your upper body upright and your hips square.

17. Squat

Stand with your feet parallel and turned out 15 degrees what is most convenient. Slowly start by bending the hips and knees squat until your thighs are parallel to the floor at least. Make sure the heel does not get off the ground. Press by the heels to return to a standing position.

18. Pistol Squat

No gun permit may require, for this one, but it's still not a joke. Are keeping the arms straight in front of the body and lift your right leg, bending the right ankle and pushed his hips. Then lower the body while the right leg raised. Hold have fun with this, then return to standing.

19. Squat and reach Jump to

and cardio Ready to add pizzazz to this squat? Perform a normal jump squats, but once reaching the arms straight overhead. Aim for 15 reps with. A quick breather before the next block.

20. Chair Squat Pose

Stand with your feet hip-distance and squat until your thighs are parallel to the ground when swinging the arms up. Straighten the legs, then lift your right knee and swings his left arm outside the right knee. Return to standing and repeat on the other side.

21. Step Up

This can be self explanatory, but just in case find a step or bench and place your right foot on the raised surface. Step your right leg straight up. Then start again. Repeat with the goal of 10 to 12 reps on each side.

22. Single Leg Dead lift

Start in a standing position with your feet together. Lift your right leg slightly and lower the arms and upper body while lifting your right leg behind your body. Keep the left knee slightly bent and your arms reach as close as possible to the ground. Raise your upper body and lower right leg. Change legs.

23. Quadruped Leg Lift

From hands and knees, keep a flat back and engage the core. Lift your left leg straight back and stops when the hip foot level and thighs parallel to the floor. Balance for as long as possible, then Lift the lower right foot off the floor, tightening the buttocks, back and abs. Hold for up to 10 seconds, then switch legs.

24. Calf Raises

From a standing position, get up slowly on your toes, keep your knees straight and heels off the floor. They stop briefly, then come back down. Aaaand repeat. Try standing on something higher in order to reach a wider range of motion.

Chest & Back

25. pushup Standard push up

There is a reason that this is a classic. With hands shoulder width apart, keep your feet hip width bent and pull out the core. Bend the elbows until your chest reaches the ground and then push it up .make sure you keep your elbows tucked in close to the body.

26. Dolphin Push up

Start in dolphin pose. think: dog down with his elbows on the ground. Lean forward, lowering the shoulders to the head on his hands. Pull the arms and back to the starting position.

27. Donkey Kick

It's time to embrace the wild side. Start together in a push up position with your legs. Pull the core and occur both legs in the air with your knees bent reaching the feet back towards the glutes. Just try to land softly in reverse back to the starting position.

28. Handstand Push up

Fair warning: This step is for the pros. It lies in a headstand position against a wall and bend your elbows at a 90 degree angle, an inverted push up doing as the head moves toward the floor and your legs remain on the wall. First timer? Grab a friend to your site safety first!

29. Judo Push up

From a push up position, straighten your hips and in one swift movement use your arms to lower the front of the body until the chin is close to the ground. Swoop of the head and the shoulders up and lower the hips, keep the knees off the floor. Reverse the motion to come back to the elevated hip position. Try to repeat for 30 to 60 seconds.

30. Reverse Fly

For DIY dumbbells grab two cans or bottles of water. Stand straight with one foot before the other and the front knee slightly bent. With palms facing each other and the abs engaged, bend forward slightly from the waist and extend arms to the side and squeezed his shoulder blades. Repeat.

31. Superman

Want some super powers? Lie face down with extended arms and legs. Keep your upper body as still as possible, simultaneously lift your arms and legs to form a small curve in the body.

32. Contra lateral Limb Raises

Sounds fancy huh? Here's the breakdown: Place are turned on his stomach with his arms outstretched and palms facing each other. Slowly raise one arm a few inches off the ground, keep it straight without turning the shoulders and hold still the head and torso. Hold the position, then lower the arm back down, moving to the other arm.

Shoulders and Arms

33. Triceps dip

in the vicinity of a step or bench sits created. Sit on the floor with your knees slightly bent, and grab the edge of the raised surface and straighten the arms. Bend them to a 90-degree angle and align it again while pressing the heels on the floor. For a little more fire reached out his right arm and lift the left leg.

34. Diamond Push Up

To get these push ups with a diamond shaped hand position (she arranges so that the thumb and index finger touch) pimped. This manual readjustment give those triceps some additional burning love.

35. Boxer

Starting with feet hip width apart and knees bent, keep your elbows in and extend back one arm forward and the other arm. Embrace the arms arms back and switch as you are in the ring.

36. Shoulder stabilization Series I, Y, T, WE

OK, so it can stay mad, but with us. Lie on your stomach with arms extended overhead, palms facing each other. Move your arms in every letter formation. Gimme a Y, you know you want to!.

37. Arm Circles

Standing with arms at the sides extending perpendicular to the torso. Slowly make clockwise circles for about twenty to thirty seconds about a foot in diameter. Then reversing the motion goes anticlockwise.

Core

38. L Seat

Sitting with your legs extended and feet flexed. Hands on the floor and slightly to the upper body Then lift the hips off the floor, hold for five seconds and release.

39. Rotational push up

do not cut standard push ups? For a variation, after the return to a starting position to push up position, turn lengthen the body to the right and the right hand overhead, forming a T with the arms and torso. Return to the starting position, do a normal push up, then turn left.

40. Dynamic Prone Plank

From a standard plank position, lift your hips as high as they can go, then they cut back down. Continue this movement for as long as possible. Make sure your back is straight and not sink his hips.

41. Flutter Kick

Start lying on your back with arms at sides and palms down. With legs straight, lift your heels off the floor about six inches. Make quick, small up and down pulses with the legs, while the core is engaged. Try 'kicking it hold for a minute straight!

42. Bicycle

Lie down with your knees bent and hands behind head. With the knees in towards the chest, bring your right elbow to the left knee, stretches as his right leg. Continue alternating sides as you pedal!. Only the helmet in the closet.

43.Crunch

Before anyone winning Cap'n Crunch remember, form is the key. Lie on your back with bent knees and the feet flat on the floor. With his hands behind his head, put his chin down slightly and pull your head and shoulders off the mat, while the core. Continue curling until the upper back is to the mat. Hold briefly, then lower your upper body back toward the mat slowly.

44. Intersegmental rotation

The aim of this obliques. Lie on your back with your knees bent and core tight, let your knees fall gradually to the left the feeling of a good stretch. Hold for 5 seconds, return to center and repeat on the right side.

45 Shoulder Bridge

Lie on your back bent, knees and feet hip width apart. Show arms at your side and lift your spine and hips. Only the head, feet, arms and shoulders should lie on the floor. Then lift one leg up, hold the core. Slowly bring the leg back down and then lift back up. Try to do 10 reps per leg, then bring your knees in place and spine back on the floor.

46. Single Leg Abdominal Press

Lie on your back bent, the knees and the feet on the ground. Tighten the abdominal muscles and lift your right leg to the knee and hips bent at a 90 degree angle. Press the right hand on the raised knee, using the core in order to create pressure between the hand and knee. Hold for five counts, then lower back down to repeat with your left hand and knee.

47. Double Leg Abdominal Press

Two legs twice the fun. Follow the same run down for each leg press above, but to bring both legs simultaneously, hands shoved in front of the knees.

48. Side Plank

Roll to the side and come on one leg and elbow. Make sure your hips are lifted and the core engaged and hang for 30 to 60 seconds Hard.

49. Sprinter Sit up

Do you want to be a speed demon without getting out of the ground? Lie straight on your back with your legs and your arms at your side elbows bent at a 90 degree angle. Now sit, bring your left knee to your right elbow. Lower your body and repeat on the other side.

50. Russian Twist

Sit on the floor with knees bent and feet together, raised a few inches above the ground. With the back of a 45 degree angle from the floor, the arms move from one side to another in a rotational movement. Here slow and steady wins the race, the slower the rotation, the lower the combustion. Do you feel like a fitness czar yet?