Example
This is an example of a great bodyweight workout. Please do not attempt this or any other exercise without first consulting your doctor.
| Exercise | Manual-Notes (if any) | |||||||||||||||||||
 8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid. Trainer's comments: This is actually a 4 count movement. Skip the push up and the spreading of the legs. |
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 Dive Bomber Pushup 1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3) Start position: Extend the elbows and raise the body off the floor. 4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground. 5) Return to the start position by extending at the elbows and pushing the body up. 6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: Bring your chest as close to the ground between your hands as possible. Look at the ceiling when arching up. |
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 Rollout to Hip on Ball Starting Position: Place outstretched hands on the ball and bend forward at the waist. Rollout the ball so that the ball rolls down towards your waist. Pull yourself back to the starting position and repeat. Trainer's comments: |
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 Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Trainer's comments: |
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