Body Weight Exercise

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Picture Tutorial
Push up                         Basic 















Bicycle              Crunch















Jumping                Jack














 
Basic                 Crunch









 

Basic             Pull-up



If you have any questions refer to Contact Us page or email at evess@gymme.org .

These exercises can be difficult.  They can and should be modified to suit each participant’s needs.  We are all made differently, starting at different levels of health, different ages, different sizes, and different abilities.  Trust that we are all capable of doing something but are not required to do everything.  If you have questions about how an exercise can be modified, adjusted, or substituted to meet your needs, please contact us.  As always, consult your physician before starting any exercise program.

We will have a Pictured Reference for the following exercises.

                                                                                                                 

Body Weight Exercise                                                                                 


Push-up                                         Basic

                                                         Diamond

                                                         Wide grip

                                                         Above the head

                                                         Below shoulder

                                                         Dive-Bombers

                                                         Type-writer

                                                         Bush-whackers

                                                         One-handed

                                                         Ball balance

                                                         One-handed ball balance

                                                         Two-ball balance

                                                         Handstand

                                                        

                                                        

Sit-ups

Bicycle crunch

Ab’-‘stacle course

Section                                           Basic Crunch

Upper                                             Side-crunch

                                                         Star-up

                                                         Flutter kicks (4-count)

Lower                                             Leg levers

                                                         GMD

                                                         Butt-ups

                                                         V-sits

Middle                                            Atomic Sit-ups

                                                         H&K

                                                         Side-twists (4-count)

                                                         Oblique Crunch

Oblique                                          Oblique Leg lever

                                                         Full Oblique

                                                         Knee bent side twist


Stand-up Abdominals               Squat-kicks

                                                         Elbow to opposite knee

                                                         Elbow to same knee

                                                         Standing crunch

Suspended Abs                           L-sit Leg raises

                                                         Knee-ups

                                                         Knee-ups with a twist

                                                        

Squats

One-legged squat

Squat Jumps

Jumping Jacks

Boxer Shuffle

Hitch-kicks

Lunge

Iron Mike (plyometric lunge)  

8-count Body-builder

6-count Body-builder (burpies)

4-count Body-builder

Pull-ups                                         Standard

                                                         Close grip

                                                         Wide grip

                                                         Reverse grips

                                                         Commando

                                                         Type-writer

                                                         Muscle-ups

Dips

Bear-crawl

Crab-walk

Grape-vine

Shuttle-run

Frankenstein

Gluteus                                          Fire-hydrants

                                                         Mule-kicks

                                                         Leg swings

Mountain climbers

Lower back                                   Arm-hollers

                                                         Back extensions

                                                         Opposite arm and leg back extensions

                                                        

Static poses                                 Wall-sit

                                                         Plank

                                                         Side-plank

                                                         Horse stance

Step-ups

Ski-jumps

Bale hops

Calf-raises

Arm circles 



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