Body Weight Workout Exercises - top workout exercises

Bikini Booty Workout

February 25, 2012 chrisandian 25 Comments

Become a BodyRocker and Get in the best shape of your life at home for free. Don’t miss a workout! Visit us here for all of our updates! (bit.ly Official BodyRock.Tv T-Shirts are available here: bit.ly Connect and Follow us! We love hearing from you guys. Twitter: bit.ly Facebook (Main): on.fb.me Facebook – Sean: on.fb.me Facebook – Lisa: on.fb.me Facebook – Freddy:on.fb.me Google+: bit.ly Links to all of the equipment that helps us get the most fat burn and tone in our workouts: Interval Timer: bit.ly SandBag: bit.ly Abs & Dip Station: bit.ly Weighted Soft Fitness Ball :bit.ly BodyRocker Equalizer: bit.ly Protein & Fat Loss Supplements: bit.ly Balance Ball, Skipping Rope, Exercise Mats & Pull Up Bars: bit.ly
Video Rating: 4 / 5

Putting on Weight Workout Exercises

October 24, 2011 chrisandian No comments

Putting on Weight Workout Exercises

Article by Megan Young

Putting on weight can be a challenge. You have a number of elements to take into account in your weight gain program. You have to monitor what you’re consuming and drinking to make sure you acquire the right nutrients needed for weight increase. You also have to commit to a weight gain fitness program that’s appropriate for you.

You need tolerance and discipline if you like to enhance your muscle mass through doing exercises. The good news is that your putting on weight exercise routine doesn’t have to be costly. Actually, there are several workouts you can do within the comforts of your own home. These physical exercises don’t call for very expensive gym-standard equipment.

Heel Raises and Dips

This is a basic physical exercise for your calf muscles. Stand with the balls of your feet on a step or a thick book. Slowly rise on your toes. After that gradually lower your heels as far as you can. Your hands should only be put to use for stability, not for aid.

Step-ups

This workout is for your calves, hamstrings, quadriceps, and buttocks. Stand facing a 9- to 14-inch step, depending on your height. Position your hands on your hips. Position your right foot in the center of the step, making certain that your right knee is directly above your ankle. Carefully raise your left foot while bending forward just a little. After that touch the top of the step with the ball of your left foot. Slowly send back your left foot to the floor. Do it again, then shift legs.

Squats

This workout is for your buttocks and quadriceps. Begin by standing with your feet much wider than your shoulders and your toes directing forward. Steadily lower your body, flexing at the knees and slightly at your hips. Keep your back erect. Press your glutes as you squat. After that straighten your legs to go back to your opening condition.

Push-ups

This physical exercise has two versions. For the first version, place your hands on the ground, a little bit broader than shoulder width. Keep your feet together and your knees closed. Your elbows should be straight but not locked. Slowly flex your elbows to lower your body. Position your chest down to within an inch of the ground. Always keep your body in a straight line all through the motion. Then move back up.

The second type is identical to the first, but with your knees on the floor and your feet raised. Don’t exert your weight on your knee caps; rather, exert your weight just above them. You may use a pillow to execute this. Lower your body and elevate it back up. Remember not to arch your lower back.

Weight Gain Training Ideas

Before each workout, do some stretches and warm-up workouts such as running constantly in place.Pause for a minute or two in between sets.Get the job done effortlessly and slowly through the extensive series of muscles to eliminate soreness and damage.When using your knees and elbows, you generally shouldn’t fully straighten or lock them, considering the fact that this will put extreme strain to your joints.In cases where you go through any discomfort when training, stop immediately.Immediately after your weight increase workout, repeat your warm-up exercises and stretches.

About the Author

Figure out how to gain weight the healthy way through performing inexpensive workout routines from the comfort of your own home.

Fitness – Lower Body Workout 6: Calves Exercises

October 08, 2011 chrisandian 25 Comments

For more free fitness videos, workout routines and diet and exercise plans visit Zuzana’s fitness site: www.BodyRock.Tv
Video Rating: 4 / 5

Insanity muscle strength muscle growth video

October 06, 2011 chrisandian 15 Comments

bicepflexing.blogspot.com http Flexing my muscles as I show my body transformation on fitness progress as I continue to workout to achieve muscle gains.

How To Lose Fat Efficiently – Top 3 Body Weight Routine Exercises For Your Legs

September 11, 2011 chrisandian No comments

How To Lose Fat Efficiently – Top 3 Body Weight Routine Exercises For Your Legs

These is the first part of my top three body weight routine exercises. These exercises are excellent because you can do them anywhere you are, and they are extremely efficient in helping you lose fat. This particular set constitutes of exercises for legs. Here they are:

Exercise No1: The Lunge

This exercise will give your thighs a good test. It is a great exercise to start your workout and gives your legs a great workout – almost as good as squats. So here are the instructions for doing the lunge:

Standing erect with your hands on your hips, take a long step forward with your right leg. Plant your foot and bend at the knee, keep your left leg straight behind you. Make sure that your lead knee is just over your toes before pausing briefly. Push off your foot returning to the starting position. Repeat until failure and then reverse and perform the exercise with the opposite leg. Make sure to keep your back flat and your chest up to avoid any rounding of the back.

]]>

Exercise No2: The Sissy Squat

This is more like a squat than the previous one. In fact, it is a real squat, only that you do it without weights and you hold onto the wall. But beware – although this is called the sissy squat, it is a really good exercise. Follow these instructions:

Hold onto an upright (a door frame will do) with one hand and bend at the knees while keeping your waist straight (don’t bend). While bending lean back as far as comfortable and go up on your toes. Pause in the lowest position and return to the starting position slowly. Keep your thighs tense and your legs slightly unlocked at the top.

Exercise No3: Stair Calf Raise

This is a great exercise for your calves. In fact, it is perhaps the best body weight exercise, since with this one you can use your whole body weight. So here are the instructions for this exercise:

Standing with the balls of your feet on a step from a flight of stairs, lower your heels into the bottom stretched position. Slowly lift up on your toes, with your knees straight, until you are on your tip toes. Pause briefly in the contracted position for the calves, and then lower under control back to the starting position. When you can do more than 20 reps or so, try switching legs and do a 1 legged calf raise. This will make the exercise harder and force you down to fewer repetitions, allowing for greater progress.

These were my top 3 body weight routine exercises for legs. With these 3 exercises you can get a great workout for your legs regardless of where you are. You might, however, be wondering what the other great body weight routine exercises are. You can find them in my other articles on my website.

Want to learn more about this topic? Instantly access more free tips, tricks and reviews about Exercise routines and other topics here: http://profound-ebook-reviews.com/

15 Minute Fat Blasting Dumbbell And Body Weight Workout

August 23, 2011 chrisandian No comments

15 Minute Fat Blasting Dumbbell And Body Weight Workout

While it seems there are an almost endless number of excuses for missing workouts, lack of time seems to continually be at the top of the list. However, it’s very important to remember that something is always better than nothing.

In other words, it’s much better to do a short workout at your house in the 15 or 30 minutes you do have than to forgo your exercise session all together. As a matter of fact, with just your own bodyweight and a set of dumbbells, one can get a surprisingly good workout anywhere -

Check out this quick dumbbell and body weight workout – it takes only about 15 or 20 minutes, it hits all of your major muscle groups, and gives you a nice combo of cardio, resistance, and core work – if you approach the workout with the right intensity, that is:

]]>

1. Do 10 Split Squats each legÂ
2. Immediately follow the Split Squats with 12 Bent DB RowsÂ
3. Follow the Bent DB Rows with 12 Push UpsÂ
4. Finish the circuit with a:30 Plank hold

Rest as needed (as little as possible) between exercises and sets; repeat the entire circuit three to five times for a full body fat blasting workout.

In conclusion, while we’d all like to have the time to workout out for a couple of hours each day, the stresses of life unfortunately many times just don’t allow it. What’s important to keep in mind is that doing something is always better than doing nothing at all when it comes to working out. So, try the above dumbbell and body weight workout next time you’re pressed for time – good luck and keep training hard!

Â

For more dumbbell andÂ body weight workouts like these, a video demo of the workout above, and for a FREE 7 Day Quick Start Workout Plan – head over to my blog athttp://www.thefitnessmonster.com/2011/01/dumbbell-and-body-weight-workout-15.html

Â

Total Body Warmup & Interval Training Workout With No Equipment

August 16, 2011 chrisandian 25 Comments

CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com I’m here at the park where I’m going to do my interval training and bodyweight exercises. Today I’m going to show you some fun stuff to do without a single piece of equipment. All I’m going to do are some dynamic stretches and bodyweight movements. First, start with high-knee runs and return with butt kicks. Next move down and back going side to side while squatting. Follow that up with elbow to instep lunges followed by inchworms. The next exercises you can do are duck-unders and step overs. Both of these are great if your hips are tight. These 2 exercises will really loosen them up. Next, I want to slowly make my way into some hard sprints with the first 2 being on an intensity level of a 6 out of a 10. After that, you will sprint at a 9 out of a 10 (about 25 seconds). After you are done with your sprints, you will want to do a bodyweight exercise of 20 pushups. Rest about 20 seconds and repeat the sprints. This time you can do prisoner lunges. Rest 20 seconds and sprint again and back down into a plank position. Run a sprint again and back and then move down into a side plank. I like to mix it up with a side movement down and back. Follow this up with some more pushups or close grip pushups. Any type of agility patterns with some bodyweight exercises will work. No need for any equipment, just lots of fresh air!Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started www …
Video Rating: 4 / 5

How To Lose Fat Efficiently – Top 3 Body Weight Routine Exercises For Your Abs

August 15, 2011 chrisandian No comments

How To Lose Fat Efficiently – Top 3 Body Weight Routine Exercises For Your Abs

These are my top three body weight routine exercises for your abs. These exercises are guaranteed to give your abs a great workout, which will fully compensate for your inability to go to the gym. So here they are:

Exercise No1: The Chair Dip

This exercise is not usually defined as an abs exercise, as it mostly works your triceps. You can, however, put some extra strain on your abs in this one by keeping them tight while doing it. Follow these instructions and remember to keep the pressure on your abs:

Line up two chairs so that they are facing each other. Sit in one of the chairs and place your hands at your sides, fingers curled around the chair seat while gripping it. Lower your rear off the chair and position your feet up on the opposite chair. Slowly lower yourself by bending your elbows, keeping them close to the body. Once you feel a strong stretch in your chest, reverse the motion and take it back to the starting position, locking your arms and contracting your triceps.

]]>

Exercise No2: The Crunch

This exercise is not that popular, as it is kind of simple. However, simple is good with this exercise and if you do it properly, it can be really useful for you. Just follow these instructions:

Lying on the floor, place your hands behind your head or on your chest. Bend your knees out to the sides so that the heels of your feet are facing each other. Slowly curl your torso up until your abdominals contract and pause briefly. Lower slowly back to the stating position.

Exercise No3: The Reverse Crunch

The reverse crunch will give your abs another perspective on this great exercise. This variety will be good for you eventually, as it will challenge the abs. Here are the instructions you would need to follow:

Lying on the floor, place your arms down at your sides. Cross your ankles and bend your legs slightly at the knees. Pushing off with your arms and hands against the floor, use your abs to curl your legs and hips up off of the floor until you feel your abdominals contract. Pause briefly and return slowly to the starting position.

These were my top three tips for how to exercise your abs when you can not make it to the gym. These three exercises would really exhaust your abs and make up for missing your regular workout routine. In case you were wondering for some great body weight exercises for the other body parts, however, you should check out my other articles on my website below. Have fun exercising!

Want to learn more about this topic? Instantly access more free tips, tricks and reviews about Exercise routines and other topics here: http://profound-ebook-reviews.com/

Work Out Plans For Men Involving Body weight workouts

August 15, 2011 chrisandian No comments

Work Out Plans For Men Involving Body weight workouts

Article by Mack Atkinson

Bodyweight workouts have been performed by many of the most extreme athletes and strongest gladiators in history and are still today one of the most proven forms of training that people can do. Work out plans for men of this nature means there is no longer a need for weights or exercise machines. All you need is yourself and the discipline to complete your workout routine at an intensity that will meet your personal fitness goals.

Despite the basic nature of a body weight workout the effectiveness of this approach can never be denied. Any top athlete or professional in this area will tell you that they have successfully used bodyweight training at one time or another. This type of training can help you reach new goals and targets and promote a more balanced physical strength and coordination. Beginners of bodyweight workouts are advised to begin at a moderate pace before implementing harder and more intense exercises. It is generally advised to avoid injury by completing each exercise slowly and carefully at the beginning so as to develop a good and balanced form especially in work out plans for men.

By following the recommended guidelines for these exercises you will enjoy better results. There are three exercises that make up your workout platform that consist of dips, pull-ups, push-ups and squats which all your exercises will originate from. Try to work out your entire body as to achieve a healthy and balanced physic. Many people who require their fitness and strength for their professions use these types of exercise as it gives them more core strength, coordination and control of the bodies and can be done anywhere, anytime, with no equipment.

In work out plans for men focus and concentration are also essential when doing bodyweight training.

A good breathing technique while conducting your exercises is very important. Correct breathing can improve your workout with increased stamina and strength, better form and prevention of injury. Practising a good breathing rhythm is essential to almost any physical activity and should be given time and focus to perfect in order to perform work out plans for men optimally.

As there are endless body weight training techniques, once you have achieved a good basic level of form and fitness, varying and customising your workouts can be great in achieving results. A change and variation in exercises can be done every few weeks in order to keep your workouts fresh and your fitness progressing. By changing your program regularly one can achieve greater results by shocking your muscles with new exercises that they are not used to.

If one is to perform a good bodyweight workout regularly and correctly they can expect many improvements in the areas of strength and endurance, body balance, muscle mass and physique. Your work out plans for men can be customised according to your goals weather that is a greater muscle mass, cardiovascular fitness or a lean and ripped physique.

About the Author

Discover Previously Non-Disclosed Methods that Navy SEALS, Marines and Real-Life Secret Agents Are Using Right Now to Chisel Rock Hard Bodies and Maintain Mission Readiness – Anytime, Anywhere, With Absolutely No Equipment.

My Blog on Mens Body Weight Workouts Will Show You Exactly How A Former Navy Seal Has Taught Thousands How To Get Ripped & Build Muscle, Using Specially Designed Body Weight Workouts And Programs.

5 Useful Exercises for Body Weight Workouts

August 12, 2011 chrisandian No comments

5 Useful Exercises for Body Weight Workouts

Article by Mark Kislich Is

Can human body weight exercises be enough for a effective workout?

Certainly, when youÂ‘re applying the right physical drills.

As many of you know I just recently moved house, and I have not yet gotten around to put my home work out center in place.

How to proceed?No problem.

In the event somebody would like to do a little lifting and yet theyÂ‘re not in town that day, or virtually all fitness gyms happen to be closed within the holiday season (like currently), then it pays to become a tad resourceful.

Body weight workouts can actually be really effective if simply the right physical exercises are used, especially incorporating a suitable set up.

Personal body weight workout routines might go way past common pushups and sit-ups; with a little improvisation as well as background knowledge you’ll have really good practice session, the same as in the gym or maybe much better!

HereÂ‘s several home workout body weight exercises which can be in lots of ways as powerful as lifting dumbbells or barbells:

Chin-and Pull-Ups are some of the very best upper back and biceps builders you can get.

Chair-Dips will work the chest and also tricep muscles like nothing else.

The body weight Triceps French Presses tend to be very difficult (IÂ‘m stiff and sore at the moment from having done this one a day ago!)

Then the Romanian Deadlifts as well as Sumo Leg squats will work your lower body very well, especially when completed with high repetitions.

I suggest you start with the toughest first, in this instance that would be the Pull-Ups. These may be super-setted with the Chair-Dips (try to be careful the chairs donÂ‘t tip over!).

Consequently one might follow with the French Presses and finish up with the Squats and Romanian Deadlifts.

Pretty decent!

A day ago I performed the pull ups and the triceps exercise routine and today IÂ‘m extremely sore!

As the skilled trainee understands, thatÂ‘s a fantastic symptom: it indicates the human body is adapting to the practice, growing stronger and well formed!

ThereÂ‘s of course many more things you can do: Step Ups on to the porch, Calf Raises on the stairs, several versions of leg squats, like close foot position having the heels higher upon a step (these emphasize totally different sections of the lower body), explosive Push-Ups … and so on, and so forth.

And so next time there isnÂ‘t a workout-center any place around and certainly no weights about the place, you might like to give these routines for body weight workouts a shot …

I do think you’re going to be impressed!

Mark

About the Author

If you want more tips and tricks on how to melt away body fat and achieve the lean, sexy physique of a movie star, for all my articles and videos, you can check out my blog right here:http://www.tsmethod.com/blog/822/some-effective-exercises-for-home-body-weight-workouts/P.S.Get my Free Fat Burning Video Program:http://tsmethod.com/Yours,Mark

BODYWEIGHT EXERCISES – PLANK and BIRD DOG

August 12, 2011 chrisandian 14 Comments

CLICK HERE FOR A FREE WORKOUT!! www.turbulencetraining.com Today you will learn of three basic exercises that will help your abdominal endurance and low back health. These exercises are the plank, the side plank, and the bird dog exercise. Now, I want to be honest and say that these three abdominal exercises are not the most exciting to do. They won’t give you that classic burning sensation in your abs that leaves you feeling like you’ve really worked them hard. However, these three are the safest and probably the most important to do when first starting to work out to prevent you from low back injury. Dr. Stuart McGill, a researcher in Canada, has done extensive research on low back pain and has concluded that individuals who have a lot of endurance in their abdominals tend to have less chance of sustaining an injury to the low back. The great thing about each of these three exercises is because no equipment is required you can do them in your own home. Also, because these are endurance exercises, you can do them every day. So, the first exercise is the Plank. To do this, rest your elbows on a mat, and place your body in a straight line. Brace your abs and try to work up to where you can hold that position for 2-3 minutes straight. If right now, you can only do the plank for 20 seconds, then each day try to add a couple seconds. Alternatively, you can hold for 10 seconds, rest for 1 second and do that 6-7 times. The next exercise is the Side Plank. This time, position …
Video Rating: 4 / 5

Bodyweight Exercises Fitness Ring Beginner Workout www.WeightlessFitness.com

August 11, 2011 chrisandian 11 Comments