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7/28/2019 Body Weight Exercises.docx
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Sit 'n' Sculpt
Squat with back to wall, right thigh parallel to floor, left ankle
on right knee, arms against wall like a goalpost. Keeping arms
pressed against wall, slide arms up until slightly bent (asshown). Lower arms for 1 rep. Do 12 reps. Switch crossed
legs; repeat.
Works shoulders, upper back, abs, butt, thighs
7/28/2019 Body Weight Exercises.docx
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Side Slimmer
Start on left side, left forearm on floor, right arm extended to
ceiling, left foot pressing into bottom of wall. Lift hips offfloor into side plank and raise right leg as high as you can
until it is barely touching wall (as shown). Hold for 30
seconds. Switch sides; repeat.
Works shoulders, obliques
7/28/2019 Body Weight Exercises.docx
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Climb the Wall
Start in plank, hands under shoulders, feet in line with hips
and pressing into wall. Pull right knee toward chest (as
shown), then return foot to wall. Repeat immediately on leftside. Continue, quickly alternating legs, for 1 minute.
Works shoulders, back, abs, butt, thighs
7/28/2019 Body Weight Exercises.docx
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Arm-Flab Fighter
Stand facing wall about a foot away, arms extended and hands
on wall, left knee raised to hip level. Keep elbows in line with
shoulders and lean forward until forearms rest on wall as youextend left leg back (as shown). Reverse for 1 rep. Do 10 reps.
Switch legs; repeat.
Works arms, chest, abs, hips, butt, hamstrings
7/28/2019 Body Weight Exercises.docx
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Pike Position
Start in plank, hands under shoulders, feet in line with hips
and pressing into wall. Engage abs as you lift hips until body
forms a wide inverted V (as shown). Return to start for 1 rep.Do 15 reps.
Works shoulders, triceps, back, abs
7/28/2019 Body Weight Exercises.docx
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Booty Bridge
Lie faceup with head away from wall, right knee bent and foot
on floor, left knee bent 90 degrees with foot pressing into
wall. Extend right leg toward ceiling and lift hips until bodyforms a straight line from left knee to shoulders (as shown).
Pause, then lower hips for 1 rep. Do 15 reps. Switch legs;
repeat.
Works butt, abs, hamstrings
7/28/2019 Body Weight Exercises.docx
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Do just the previous seven moves and you'll firm up. Add this
squat jump for 1 minute between each and you'll also torchserious calories.
Face wall and squat deeply. We're talkin' thighs-parallel-to-floor deep! Then spring up. As you jump, look up and lightly
touch the wall as high as you can with both hands. No rest
between reps!