List of Body Weight Exercises to Try

Body Weight Exercises

Here are a list of the most effective exercises you can do using only your body weight as resistance. Doing body weight exercises helps you build strength to perform practical everyday activities. You should include some body weight exercises in your routine.

List of Body Weight Exercises

 

 

Neck Extension

Pull Up

Back Extension

Hurdle Jumps with Sprint

Box Drill with Rings

Single Leg Knee to Chest Stretch

Lateral Shuffle

Grapevine

Side Lying Scissors

Step Ups on Bench

Adductor Raise

Squat Jump

Mountain Jumpers

Lateral Barrier Jump

Jog High Knees

High Knee Drive

Duck Walk

Bounding Push Offs

Step Jumps

Mountain Climbers

Knees to Chin

Jog Butt Kicks

Front Cone Hop

Depth Jump with Lateral Movement

Burpees

Neck Extension

Body Weight Exercises
Stand in good body alignment (abs tight, chest up, back straight). Place band around head, gripping the band with both hands. Apply a slight resistance with band. In a controlled motion, maintaining body alignment, draw the chin away from the chest. While maintaining the controlled motion, return to starting position. Do not allow muscles to relax before next repetition.

Hurdle Jumps with Sprint

Body Weight Exercises
Primary Muscle Group: Plyometrics - Lower Body

Muscle Groups Worked in This Exercise: Quads and Hamstrings

Preparation: Stand 1-2 feet away from the hurdle. Feet should be slightly wider than hip width apart in an athletic squatting position.

Execution: Drive your arms up and jump over the first hurdle and as soon as you land on the ground, quickly drive arms up again and jump over the next hurdle. After completing the hurdles accelerate into a sprint for 20 meters.

Back Extension

Body Weight Exercises
Lock feet in, with pad comfortably on hips. Cross arms over chest. If using weight, hold weight plate at chest level. Pressing hips into the pad, relax the spine. Squeeze together (retract) shoulder blades. In a controlled motion, lift head and shoulders up until spine is comfortably hyperextended. Avoid hyperextending the neck. Maintaining controlled motion, return to starting position. Do not allow muscles to relax before next repetition.

Box Drill with Rings

Body Weight Exercises
Primary Muscle Group: Plyometrics - Lower Body

Muscle Groups Worked in This Exercise: Quadriceps and Ham Strings

Preparation: Stand with feet slightly wider than hip width apart with your body facing the first ring.

Execution: Hop forward using both of your feet and land in the first ring. Now hop to the left and land in the ring to the side. Now Jump backwards to land in the ring behind you. Finish by jumping to your right to land in the final ring. Repeat with total of number of repetitions.