The biggest advantage of body weight training is that it can be performed literally anywhere with minimal or no equipment.
In the comfort of your own living room, in the backyard, in the park, in the office or wherever it may be, body weight training is easily and readily accessible whilst proving to be a very efficient training method for health and fitness improvements.
If you are new to resistance training, body weight training is a great place to start.
All 6 exercises will target multiple muscle groups throughout the body. Make sure you pay close attention to the photo demonstrations and apply the coaching points to your movement for each exercise.
Don’t be concerned if you find the exercises too challenging or too simple, you can use the regression / progression section to simplify or advance the exercise.
Variations: Front, Side
Plank With Pass.
For the high plank (pictured), you want to set up in a push-up position and hold - keeping the body as straight as possible. For the plank with pass, all you will do is take one forearm / arm off the floor and pass an object from one side of the body to the other, alternating sides each time.
The seated squat starts in a seated position and works up to standing before gradually lowering yourself back to the seated position. For the jump squat, when you reach the bottom of the squat, drive hard off the floor, spring up as high as you can, land safely and immediately go into the next squat.
Body Weight Lunges
Variations Forward / Backward, Lateral
Use an object, like a bench, with which you can steady yourself with and drive off for the supported lunge. Similar to the jump squat, for jump lunge (pictured), ensure you drop into the lunge and then drive hard from the floor, springing up high and switch legs if possible before landing.
Muscles Targeted: Lats, Biceps
Plyo Push Ups.
Half Push Ups.
For the Half Push-ups, set up on the knees and perform the push-up. Imagine breaking the floor with your hands in plyo push-up to drive your upper body completely off the floor - add in a clap if for an added challenge.
Variation: Overhand Wide, Narrow Underhand (Chin-up)
Typewriter Pull Ups.
Resistance Band Pull Ups.
Use a resistance band to assist you on the way back up for the regression option. For the Typewriter Pull-ups, hold yourself up at the bars and move the body from right to left before lowering again.
Variation: Double / Single Leg
Feet Elevated Bridge.
Trunk Elevated Bridge.
Elevate the trunk on a box or a ball to simplify the bridge. To increase the range of motion and make it more challenging, elevate the feet on a bench or ball.
Feel free to comment below if you need any advice or clarity with the workout routine. I'll be happy to provide any assistance.