Body Resistance Training

As promised!  Here is a great beginning program to introduce YOU to resistance exercises using just your body!  No props needed!!  Do this 2 times a week and you will be so happy with the strength you begin to notice in your body!!  Enjoy!!  

1. Inchworm (5)

Stand up tall with the legs straight, and do like Lil’ Jon and let those fingertips hit the floor. Keeping the legs straight (but do NOT lock the knees), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Do 5 reps.

2. Mountain Climber (20 ea leg)

Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Keep that belly-button pulling into the spine!!  Always protect that lower back!!

3. Burpees (10)

One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.  This exercise can be down minus the actual push-up.  You can jump back into that push-up/plank position and then back into the squat position.

4. Wall Sit

Who needs a chair when there’s a wall? Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight (the knee should always stay behind the big toe). Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Want to intensify the challenge? Add some bicep curls.

5. Lunge (20 ea leg)

Stand with the hands on the hips and feet hip-width apart. Step the right leg forward and slowly lower your body until the right knee is close to or touching the floor and bent at least 90 degrees (keeping that front knee behind the big toe). Return to the starting position and repeat with the left leg. Try stepping back into the lunge for a different variation.

6. Squat (30)

Stand with the feet parallel or turned out 15 degrees—whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor (keeping the weight in the heels and the knee behind the big toe). Press through the heels to return to a standing position and squeeze that bum!

7. Calf Raise (50)

From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. Repeat. Try standing on something elevated (like a step) to achieve a wider range of motion.

8. Standard Push-Up (10)

There’s a reason this one’s a classic. With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). That’s one!

9. Superman (10)

Who's stronger than Superman? Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body.  It's a bird, it's a plane…it's superYOU!

10. Triceps Dip (15)

Get seated near a step or bench (couch, chair). Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg.

11. Shoulder Stabilization Series (I, Y, T, W O) (10 times through)

OK, it may look crazy, but it is worth it! Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into each letter formation. (Gimme an I, gimme a Y... you know what to do!).

12. Russian Twist (30 touches)

Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Here, slow and steady wins the race: The slower the twist, the deeper the burn. Feel like a fitness czar yet?  Keep that belly button pulling into the spine!!!

13. Crunch (30)

As in, abs, not chips!!  Remember form is key. Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, bring the chin to chest and peel the head and shoulders off the mat while engaging the core (belly-button to spine, spine to floor). Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.  Remember to exhale on the up and inhale on the return to the floor.

14. Shoulder Bridge (10 ea)

Lie on your back with the knees bent and feet flat, hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.

REPEAT 2-3 x's all the way through,  twice a week.  You've got this!  Give it a try and let me know what you think!!!