BODYWEIGHT WINDMILL

WINDMILL . . .

This is an exercise that has a firm home in the yoga community, working to stretch and strengthen the entire side of your body. Stand with your feet directly under your hips. Straighten one arm overhead. Rotating on your heels, point your fee 45 degrees away from the hand that is up. Lock the same side knee and begin pushing your weight into your hip, allowing a bending action to begin. Have your opposite hand on the inside of your thigh, and as you push your hip away, allow that hand to slowly glide down your leg until you reach your sock. Keep your spine straight at all times, along with the loaded side knee. If you can, take your fingers to the floor (without giving up your spine)!


BODYWEIGHT UP DOWN PLANK

UP DOWN PLANKS . . .

This is a great exercise to test full body tension while moving, particularly your abs. Start in a top push up position, tightening your entire body. Drop one elbow down onto the ground, replacing the same side hand. Repeat on the other side. Walk your hands back to where the elbows were until you are back in your push up positon. This is a tough one and the only way to have success is to stay tight!


BODYWEIGHT SQUAT HOLDS

SQUAT HOLDS . . .

This exercise is for a deep burn in your butt, hips and legs. Stand with your feet just outside of hip width with your toes turned out slightly. With a very straight back, begin sitting down by pulling your hips back and pulling down with your hamstrings. Drive your knees apart the entire time. Sit as low as you can- don’t bend forward to do so. Hold bottom position for 3-5 seconds, driving your knees out as hard as possible. Drive up by pushing the ground away with your feet until you are standing tall. The “holds” series is a big piece to our advanced bodyweight program, so fight through the burn!


SINGLE LEG RDL

KETTLEBELL SINGLE LEG RDL . . .

This exercise is intended to build serious strength in your hamstrings one at a time, and test your balance. Place a moderately weighted kettlebell at your toes with your feet directly under your hips. Hinge at the hip by driving one leg backward, straight, behind you as if you are trying to push a box away from you. Grab the bell on the same side as the moving leg. Repeat the process with the intention of the moving leg acting as primary mover. Keep your hips and shoulders square as you move. This exercise will be a big test for your balance so concentrate!


BODYWEIGHT SIDEWINDER

SIDEWINDER . . .

This is a brand new exercise our dear friend David Weck taught us for back, hip and abdominal strength. This exercise is performed in three pieces. Stand with your feet close together. Step 1- bring one leg up with a bent knee. Step 2- on the same side, slightly flex your spine and hook and link your hands together (bottom hand facing you). Pull down with as much force as possible with the bottom hand without the top hand giving up an inch. Step to that side, unwind, and repeat on the opposite side. This is an amazing exercise that will have carryover into shoulder health and thunderous hitting power.


BODYWEIGHT REVERSE LUNGE HOLD

REVERSE LUNGE HOLD . . .

This exercise will target the entire upper leg, hip and rear end. Start with your feet beneath your hips, hands on your side. Take a long step backward (and slightly out), allowing the front and back knees to bend. Your front shin should be straight up and down in the bottom position. Your hips should be lower than your front knee, and your back leg should be bent, but try not to touch the back knee to the floor- we don’t want you to slam it on the ground. Hold bottom position by driving back on the front foot, and forward on the rear foot, wedging yourself into a tight posture. Push forward from your back foot and stand tall. When you do this one right, you will feel your entire lower body fix into place!


BODYWEIGHT MODIFIED PARTNER LEG THROWS

MODIFIED PARTNER LEG THROWS . . .

This ab exercise is a killer for your abdominals at all angles. You will need a partner for this exercise. Lay on the ground, underneath your partner and grab the backs of their ankles. Tighten your midsection and launch your legs into the air as if to touch your toes to your partner’s belly. Your partner’s job is to catch your ankles and then forcefully push your legs down to the floor (straight down, or either side). Without letting your knees bend or feet touch the ground, redirect your legs back to their belly and repeat. If you do this one right and have a partner who wants to make you work, there’s truly no other ab exercise that can compare!


BODYWEIGHT MODIFIED HAND RELEASE PUSH-UP

MODIFIED HAND RELEASE PUSH UP . . .

This is a great exercise for a beginner or intermediate athlete to build push up strength.. Get into a strict, straight push up position. Lower yourself all the way down to the floor. Pick you palms up off of the ground, then place them right back down. Drop your knees into kneeling position and push up from your knees. Extend your knees and repeat. If you want to get a strong pushups but don’t yet have enough strength to perform one, this is great way to get started!


BODYWEIGHT PARTNER LEG THROWS

PARTNER LEG THROWS . . .

This ab exercise is a killer for your abdominals at all angles. You will need a partner for this exercise. Lay on the ground, underneath your partner and grab the backs of their ankles. Tighten your midsection and launch your legs into the air as if to touch your toes to your partner’s belly. Your partner’s job is to catch your ankles and then forcefully push your legs down to the floor (straight down, or either side). Without letting your knees bend or feet touch the ground, redirect your legs back to their belly and repeat. If you do this one right and have a partner who wants to make you work, there’s truly no other ab exercise that can compare!


BODYWEIGHT LOWER PIKE TO HIP-UP

LOWER PIKE TO HIP-UP . . .

This exercise is a mash up between our leg throw series and a hip up, targeting the lower abs. Lay on your back and anchor your arms to something that is fixed. Drive your straight legs up into the air until you are at a 90 degree hip bend. Lift your hips off of the ground. Lower your hips down, then your legs to the starting position. This one will cook your abs in a hurry!


BODYWEIGHT LATERAL LUNGE

LATERAL LUNGE . . .

This is a great exercise to start working side-to-side strengthening of the hips and legs. Stand with your feet together. Take a long step to the side of your choice, dropping the same side hip into a perfect squat. Keep your knee tracking over the center of your foot or to the outside. The opposite foot should be fixed to the floor. Drive off of the bent leg to a standing position and repeat. If you do this one correctly, you should get a huge burn in the side of your butt!


BODYWEIGHT KNEELING HAND RELEASE PUSH-UP

KNEELING HAND RELEASE PUSHUP . . .

This is a great beginners exercise to work full range of motion pushups for your chest, triceps and shoulders. Drop into a kneeling pushup position onto the floor. Start with your chest on the floor, hands under your shoulders and push yourself into a locked out position onto your knees. Lower yourself to the ground, lift your hands up then reestablish your palms back into your pushup position. All pushups should be chest to floor, and this version makes sure it happens!


BODYWEIGHT JUMP ROPE HOPS

JUMP ROPE HOPS . . .

This is a very basic, yet effective, exercise to begin building foot, ankle and calf strength. Stand tall with your feet close together. Pretend to have a jump rope in your hands and begin jumping. As simple as this exercise is, try jumping higher than normal (like a double under) to make the exercise more explosive!


BODYWEIGHT JUMP ROPE

JUMP ROPE . . .

Perhaps the most classic exercise known, jumping rope is a great way to build foot, ankle and calf strength. Grab a rope that fits your body well and stand with your feet close together. Start the with the rope behind you and then get it moving. Keep your elbows tight to your body and make your forearms and hands do the work. The faster the rope moves, this faster your feet need to move. If you are jump rope master, try doing double unders for your reps!


BODYWEIGHT HOLLOW JACKS

HOLLOW JACKS . . .

This is a fabulous exercise to work the abs hard. Lay down on the ground. Lock your knees and then lift your feet off of the ground. At the same time, lift your shoulder blades off of the ground. With your hands to your side, start going into a slow, upper body, jumping jack motion. Two seconds up, two second down. Get ready to have a burn in your belly you have never experienced before.


BODYWEIGHT HARDSTYLE PLANK

HARDSTYLE PLANK . . .

This exercise requires a partner and is intended to be a fun drill to help you develop full body tension. Drop to the floor into a technically sound plank. Tighten your buns, your thighs, your abs and your upper back as hard as you can. Have your partner come in and tap, punch and kick (nicely!) those four areas to make sure that you are muscles are hard. If they tell you something is “soft”, tighten it up. This isn’t meant to be a punishment, even though it might look like one!


BODYWEIGHT GLUTE BRIDGE HOLD

GLUTE BRIDGE HOLD . . .

This exercise is geared to strengthen your butt and open your hip flexors with a deep burn. Lay flat on the ground with your knees bent, feet flat at about hip width apart and arms out to the side. Squeeze your buns together as tight as possible and then lift your hips as high as you can, pausing at the top. Hold top position and squeeze your rear as hard and you can for a 3-5 second hold. You should feel this almost entirely in your butt muscles. If you feel your hamstrings more, try driving from your heels and make sure you squeeze your cheeks hard before lifting your hips off the ground. If you do this one with maximum intensity, don’t be surprised if your rear end cramps up!


BODYWEIGHT ELEVATED GLUTE BRIDGE

ELEVATED GLUTE BRIDGE . . .

Unlike our traditional glute bridge series, we want you to feel most of the work of this one in your hamstrings. Lay flat on your back with your heels on a box and your knees bent to 90 degrees. Pinch your buns together and lift your hips off of the ground. As you lift, drive your heels hard into the box. Hold top position briefly and then return to your starting position. If you do this one correctly, don’t be surprised if you catch some hamstring cramps!


BODYWEIGHT CALF RAISE HOLD

CALF RAISE HOLD . . .

This exercise is a more advanced version of the calf raise, with a deep deep burn. Find a wall, a post or the back of a chair for balance. Starting with your heels on the ground, raise your body up by pressing hard with the balls of your feet and toes. Pause at the top and hold for a 3-5 second count, then return your heels to the floor. Don’t rush any of your reps and really squeeze at the top. The hope with this one is to really develop deep conditioning in the calves with a deep burn!


BODYWEIGHT BOX PISTOL

BOX PISTOL . . .

This is the beginners version of the pistol squat for leg and hip strength. Stand on one foot, and raise the opposite leg off of the ground with the knee locked. Take a deep breath and begin to pull yourself down with your hamstrings and hip flexors into a single leg squat. Keep your heel down at all times. Lower yourself down until you feel your rear end touch the box. Stand up strong. A great way to help your balance is to lock your vision on something across the room that is not moving. Drive through your heels as hard as you can and stand up. Do your best not to sit down into a relaxed position… use the box as a simple tactile cue and then stand up!