Bodyweight exercise

FULL BODY EXERCISES- LARGE NUMBER OF MUSCLES USED:

Jumping jack and its variation:

Jumping jack is a bodyweight exercise. It can also be an effective way to turn into aerobic exercises if performed for a longer duration. It is one of the boot camp workouts and targets the entire body. It is a fun loving exercise and can be performed anywhere at home/ gym/ outdoor. Jumping jack is an exercise to use for warm up exercise if done at a low level intensity. It is also great calories burner if done at high intensity and works the majority of muscles of your body at one time.

This is also a good aquatic exercise i.e. it can be performed by jumping in water where the water is at chest level.

In short, you can use jumping jack in warm up training, aerobic training, strength training, plyometric training and dynamic flexibility exercise.

Jumping jack:

Stand with feet together and place your arms at your sides.

Now jump your body up towards the ceiling while spreading both legs wide outside and raising your arms overhead until your hands clasp on the top head as high as possible. Elbows should be slightly bent while moving arms over your head.

Then jump up again while bringing arms and legs to the starting position. And repeat as quickly as possible.

Advanced:

you can challenge the workout by placing weight around the ankle or by Jumping as high as possible.

Muscles involved:

Deltoid, trapezius, serratus anerior, latissimus dorsi, biceps, triceps, quadriceps, hamstrings, gluteus maximus, gluteus medius and minimus, tensor fascia lata, adductors of the hip joint such as adductor longus, adductor brevis and adductor magnus, gastrosoleus calf muscles, rectus abdominis and obliques to stabilize the spine

Seal jack:

Start with feet together and outstretch your arms to the sides at shoulder level.

Jump up in the air and spread your legs out and clap your hands in front of your chest at the same time.

Jump up again and quickly bring your legs and arms to the start position and repeat without pausing.

One side Jumping jack:

Start with feet together and arms at your sides.

Jump up and simultaneously raise one side arm overhead and spread one leg outside.

Then quickly return to start position and repeat on the opposite side.

Crossover Jumping jack:

Stand with feet wider than hip width apart and outstretch your arms at your sides at shoulder level.

Simultaneously cross your arms in front of the chest and cross your legs in front of legs as you jump up in the air (like right arms cross over the left arm and right leg over the left or vise versa).

Then Jump up again by bringing your legs and arms back to the starting position.

Keep continue crossing your arms and legs till you achieve your fitness goal.

Repeat at least 12-15 reps

Squat with jumping jack or squat jack:

Stand with feet together and rest your hands behind your head. Bend your knees and come onto squat position. this is your starting position.

Spread your legs outward as you jump up.

Return to the starting position and repeat without pausing the movement.

Toe taps with jumping jack:

Stand with feet together and arms at your sides. Bend your knees and come onto deep squat position and touch your fingers to toes.

Jump up and raises your arms overhead and spread your legs outward.

Return to the squat position and lower your arms by your sides and touch your toes, and repeat without pausing the movement. You can increase speed as high as possible.

Plank Jumping jack:

Start in push up position. Place your hands on the floor underneath your shoulders and keep your feet together and straight behind you.

Keep your entire back straight and tighten your abdomen.

Now jump your legs outward as wide as you can and bring it together with jumping move.

Repeat without pausing the movement.

Push up jumping jack:

Come onto push up position. Place your hands on the floor underneath shoulders and extend your legs behind you. Keep your feet together. Tighten your abs and back should be straight.

At the same time, you go down into push up position, jump your feet out as wide as possible.

Return to start position by pushing your arms back to start push up position and jumping your legs together.

Repeat without pausing movement.

Modified jumping jack:

Stand with feet together and arms at your sides.

Spread your right leg outward as wide as possible and raises your arms and clasp them overhead as you lower your body down slightly onto a squat position

Return to start position and repeat on the left side without pausing movement.

Cross leg jack:

Stand with feet wider than hip width apart and arms at your sides.

Simultaneously jump up and cross your right leg over left leg and raises your arms overhead.

Quickly return to start position and repeat by crossing your left leg over right leg.

High knee jumping jack:

Stand with feet around hip width apart and arms at your sides.

Simultaneously jump up and bring your right knee toward your chest and raises your arms overhead.

Return to the start position and repeat by bringing your left knee towards your chest.

Keep continue without pausing movement as quickly as you can.

Split jumping jack:

Stand with feet around hip width apart and arms at your sides.

Simultaneously shuffle your right leg front and left leg back and raise your arms overhead as you jump up in the air.

Return and repeat by shuffling your left leg front and right leg back.

Keep continue alternating legs back and forth till your desired goal.

burpees jumping jack:

Stand with arms at your sides. Bend your knees to deep squat position with hands on the floor in front of you or at the side of your feet.

Immediately extend your legs and kick your feet behind you and come into push up position.

Return to squat position and jump up as high as possible while raising your arms overhead and outstretching your legs in the air. That’s called one rep.

Repeat as fast as possible for 10-15 reps.

Burpees and its variation:

Burpees:

Burpee is the mega calorie burner exercise and targets your entire body. It is the full body strength training and can also be an effective way to turn into aerobic exercises if performed for longer duration. It is known as squat thrust exercise. You can add resistance by wearing weight cuff around ankles or weight belt around your waist.

Stand straight with feet approximately hip width apart and arms at your side.

Bend your knees and lower your body down, comes onto deep squat position with hands on the floor in front of you or at the side of your feet. Hands should be wider than shoulder width apart.

Kick your feet back and come onto push up position.

Then quickly pull your feet back to the squat position.

Immediately, from a squat position, vertical jump up as high as you can and then return to start position. That’s called one rep.

Repeat as fast as possible for around 10-15 reps.

Muscles:

Quadriceps, hamstrings, gluteus maximus, iliopsoas, calves, transversus abdominis, rectus abdominis, pectoralis major, deltoid, triceps, biceps

Push up burpees:

Stand with feet around hip width apart and arms at your sides. Squat down with arms in front of you.

Kick your feet backward to push up position.

Bend your elbows and lower your body down towards the floor for push up movement.

Extend your elbows and come onto push up position.

Quickly pull your legs back to squat position and then jump up as high as possible.

Return to start position and repeat for 10-15 times.

Push up burpees with mountain climb:

Stand with feet around hip width apart and arms at your sides.

Squat down and then come onto push up position.

Bend your elbows and perform push up movement followed by mountain climb where you bring your right knee towards your chest and then left knee.

Perform mountain climb for 2 times.

Quickly pull your legs back to squat position and then jump up as high as possible.

Return to start position. Repeat for 10-12 times.

Lunges burpees:

Stand straight with feet around hip width apart and arms at your sides.

Bend your knees and lower your body down, comes onto squat position with hands on the floor in front of you. Hands should be wider than shoulder width apart.

Kick your feet back and come onto push up position.

Quickly pull your feet back to the squat position.

Immediately, from a squat position, lunges forward or backward for 2 steps and then return to start position. That’s called one rep.

Repeat as fast as possible for around 10-15 reps.

Plank burpees:

Stand straight with feet around hip width apart and arms at your sides.

Bend your knees and lower your body down, and comes onto squat position with hands on the floor in front of you. Hands should be wider than shoulder width apart.

Kick your feet back and come onto push up position. Hold that position for 5-10 sec.

Pull your feet back to the squat position. Immediately, from a squat position, vertical jump up as high as you can and then return to start position. That’s called one rep.

Repeat as fast as possible for around 10-15 reps.

Downward dog burpees:

Stand straight with feet around hip width apart and arms at your sides.

Bend your knees and lower your body down, and comes onto squat position with hands on the floor in front of you. Hands should be wider than shoulder width apart.

Kick your feet back and come onto push up position. Raise your hips up toward the sky to form inverted V position. Head should be between your shoulders. Make sure your spine is in a neutral position and abs engaged.

Return to push up position and quickly pull your feet back to the squat position.

Immediately, from a squat position, vertical jump up as high as you can and then return to start position. That’s called one rep.

Repeat as fast as possible for around 10-15 reps.

It strengthens and stretches core muscles, hamstrings, upper back and arms muscles.

Double burpees:

Stand with feet around hip width apart and arms at your sides. Squat down with arms on the floor in front of you. Kick your feet backward to push up position.

Bend your elbows and lower your body down towards the floor for push up movement.

Extend your elbows and come onto push up position.

Quickly pull your legs back to squat position and again kick your feet back and push up 1 more time.

Immediately comes to squat position and then jump up as high as possible. Return to start position and repeat for 10-15 times.

In short perform two push up and two squats.

Prison burpees:

Stand with feet around hip width apart and arms at your sides. Squat down with arms on the floor in front of you.

Kick your feet backward to push up position. Bend your elbows and lower your body down towards the floor for push up movement.

Extend your elbows and come onto push up position. Repeat push up 5 times.

Quickly pull your legs back to squat position and then jump up as high as possible. Return to start position and repeat for 10-15 times.

In short perform two push up and two squats.

Burpees with diamond push up:

Stand with feet around hip width apart and arms at your sides. Squat down and place your hands together on the floor to touch your thumbs and index fingers to form a diamond shape with the help of hands.

Kick your feet backward to push up position. Bend your elbows and lower your body down towards the floor for push up movement.

Extend your elbows and come onto push up position.

Quickly pull your legs back to squat position and then jump up as high as possible. Return to start position and repeat for 10-15 times.

In short perform two push up and two squats.

Mountain climb:

Begin in push up position. Your hands should be wider than shoulder width apart. Keep your back straight and hands directly beneath your shoulders.

Bring your left knee towards the chest but make sure your foot is rested on the floor and right leg is extended back.

Quickly jump up and switch your legs by straightening your left leg and bending your right knee towards the chest.

Keep continue by alternating your legs back and forth as quick as you can.

You can add resistance by wearing weight cuff around the ankle or stepping your legs faster.

Muscles used:

Abs- rectus abdominus, transverse abdominus,

Gluteus maximus, gluteus minimus, gluteus medius, quadriceps,

Back- latissimus dorsi and erector spinae, quadriceps, hip flexors, Deltoid, triceps, calves

Mountain climb on medicine ball:

Begin in push up position. Rest your hands on the medicine ball.

Bring your left knee towards the chest but make sure your left foot rested on the floor and right leg is extended back.

Quickly jump up and switch your legs by straightening your left leg and bending your right knee towards the chest.

Keep continue by alternating your legs back and forth as quick as you can.

You can add resistance by wearing weight cuff around the ankle or stepping your legs faster.