Chapter 3
Bodyweight Training

Of all the exercise equipment you could ever own, your own body may be the best! It is always with you, so you don’t need to buy any equipment or go to the gym to use it. Bodyweight exercises can develop strength, power, and stamina, as well as improve your body’s ability to move with skill and efficiency. Additionally, you need to master many of these exercises before you perform the advanced drills and progressions found in this book that use various pieces of equipment to overload the muscles.

Getting Started

Many of the exercises in this section may be classified as either strength or endurance exercises, depending on your initial strength level. As a rule, if you can perform no more than 10 repetitions of a given exercise, such as dips or pull-ups, the exercise would place a greater emphasis on strength than endurance. In comparison, if you are able to perform significantly more than 10 repetitions of a particular bodyweight exercise, you are emphasizing endurance. Both strength and endurance exercises may be selected when performing interval training, but exercises that require more strength will require more rest before you can perform subsequent sets of the same exercise. Therefore, using a superset approach that combines two or more exercises that work opposing muscle groups may be a good strategy for keeping the metabolic demands high throughout the training session while allowing adequate recovery between muscle groups to perform your best on each exercise. Table 3.1 includes examples of exercises that can be performed as supersets.

Foundational Exercises

The foundational bodyweight exercises in this section are essential for learning good movement technique, as well as reducing your risk of injury. You should master each of these fundamental exercises before you progress to the more advanced exercises in this section or add resistance (dumbbells, medicine balls, sandbags, and so on). These drills are the cornerstone for more advanced training options and higher levels of performance in the future.

Bodyweight Jumping Jacks

Intended Uses

This exercise develops basic coordination and cardiorespiratory fitness and prepares the body for more complex forms of training (such as plyometrics).

Prerequisites

• Absence of lower-extremity or shoulder injuries.

Steps

• Start with the feet together and hands down to the sides.
• Jump the feet to the sides while simultaneously lifting the hands up overhead.
• Return to the starting position and repeat this movement.
• Repeat for the desired number of repetitions or the desired time.

Variations

• Move the feet forward and backward in a scissor-like fashion.

Key Points

• Maintain a good rhythm between upper- and lower-body movements.

Bodyweight Crab Kick

Intended Uses

This drill helps develop shoulder mobility and stability, as well as hip stability of the support leg.

Prerequisites

• Good shoulder stability and mobility.
• No previous shoulder injuries.

Steps

• While sitting on the floor, place your palms flat on the ground behind your back and then bend the knees.
• Lift the hips off the ground.
• Extend your left leg out (a).
• Simultaneously kick the right leg out while pulling the left leg back to the starting position in a scissor-like fashion (b).
• Repeat this drill for a set number of repetitions or for a specified time.

Key Points

• Do not allow the hips to drop throughout the duration of the exercise.

Bodyweight Inchworm

Intended Uses

This exercise is excellent for improving shoulder and trunk stability. It is also a great exercise for improving hamstring flexibility, strength, and endurance.

Prerequisites

• Good hamstring flexibility.
• Good shoulder and trunk stability.

Steps

• Begin in a push-up position with the arms straight (a).
• While keeping the legs straight, walk the feet up (b) until they are at or close to the hands (c).
• After doing this, walk the hands out to return to the push-up position.
• Perform this drill for the desired distance.

Key Points

• Keep the legs as straight as possible without hyperextending the knee.
• Maintain a rigid torso.

Bodyweight Bear Crawl

Intended Uses

This drill can be used to help improve upper- and lower-body coordination, as well as trunk stability.

Prerequisites

• No shoulder pain or injuries.
• Good trunk strength and endurance.

Steps

• Begin in a push-up position with the arms straight.
• Bend the ankles, knees, and hips until the knees are directly under the hips and you are on the balls of your feet.
• From this position, walk forward on all fours by alternating the right arm and left leg and then the left arm and right leg (a-b).
• Perform this drill for the desired distance.
• This drill can be performed forward, backward, and laterally.

Key Points

• Maintain a rigid torso.

Bodyweight Mountain Climber

Intended Uses

This drill increases cardiorespiratory fitness and emphasizes dynamic core engagement and stability.

Prerequisites

• Ability to perform a plank and stabilize the trunk.

Steps

• Assume a plank position with the arms fully extended and palms in contact with the ground.
• While maintaining a neutral spine, drive the right knee toward the chest (a).
• Simultaneously straighten the right leg while driving the left knee toward the chest (b).
• Continue alternating legs for a set time or for the desired number of repetitions.

Key Points

• Lock the hips and maintain a neutral spine throughout the duration of the exercise.
• Keep the neck in a neutral position.

Bodyweight Groiner

Intended Uses

This drill provides a great dynamic warm-up for the hips and adductors. Additionally, when you become proficient at this movement, it can be extremely challenging from a metabolic standpoint.

Prerequisites

• Good hip mobility and hamstring flexibility.
• Good trunk strength and endurance.

Steps

• Begin in a push-up position with the arms straight.
• While maintaining a rigid spine, move the right leg out, drive the knee forward, and plant your right heel at, or slightly past, your right shoulder.
• Straighten the right leg to return it to its starting position and then repeat this motion on the left side.
• Continue this pattern, alternating between sides for a set time or the desired number of repetitions.

Key Points

• Do not allow the back to arch while performing this exercise.

Bodyweight Scissors

Intended Uses

This drill can be used to develop quick feet and change-of-direction speed.

Prerequisites

• No lower-body injuries.

Steps

• Stand on an imaginary line.
• Begin with the right foot in front of the line and the left foot behind the line.
• Bend the arms at 90 degrees and, using a reciprocating opposite arm and leg action, alternate the feet back and forth in a rapid scissor-like manner (a-b).
• Perform this exercise for the desired number of repetitions or the desired time.

Key Points

• Maintain an opposite arm and leg movement pattern to ensure balance and coordination.
• Keep the chest up, shoulders back, and torso rigid.

Bodyweight Pull-Up

Intended Uses

This drill improves local muscular endurance in the back, biceps, and shoulders. It develops the strength of the upper back, shoulders, and biceps and enhances shoulder stability.

Prerequisites

• Upper-body strength.

Steps

• With the arms fully extended, grab the bar using an overhand grip (a).
• Bend the elbows and pull the body upward until the chin is over the bar (b).
• Lower the body in a controlled manner back to the starting position.

Variations

• To reduce the intensity of this exercise, position a barbell in a squat rack so that when you grab the bar and lean back, your torso is at an angle approximately 45 degrees to the ground.
• With the ankles “cast,” that is, rigid with the toes up, and the heels in contact with the floor, pull the body up toward the bar until the chest touches the bar.
• Perform this exercise for the desired number of repetitions.

Key Points

• Visualize pulling the bar to your chest.
• Do not swing the torso, or “kip,” during the exercise.

Bodyweight Push-Up

Intended Uses

This exercise develops the muscles of the chest, shoulders, and triceps and improves upper-body muscular endurance.

Prerequisites

• Ability to perform a plank.
• No preexisting pain or shoulder injuries.

Steps

• Assume a plank position with the arms fully extended and palms in contact with the ground (a).
• While maintaining a rigid torso, lower the chest, hips, and trunk toward the ground by bending the elbows until the upper portion of the arms is parallel to the ground (b).
• Perform this exercise for the desired number of repetitions or the desired time.

Variations

• The intensity of this drill can be reduced by placing the hands on a bench or putting the knees on the ground.
• The intensity of this exercise can be increased by elevating the feet on a bench or stability ball.
• The intensity of this exercise can also be increased by changing limb positions with the lower body (e.g., hip abduction, lift knee toward shoulder).

Key Points

• Do not allow the hips to drop or elevate throughout the duration of this movement.

Bodyweight Dip

Intended Uses

This exercise develops the muscles of the chest, shoulders, and triceps and improves upper-body pushing strength and muscular endurance.

Prerequisites

• No shoulder injuries.

Steps

• Position yourself between two dip bars.
• With your palms facing your body, place a hand on each bar.
• Push yourself up by extending the elbows so that the hands are directly beneath the shoulders. Bend the knees so that the shins are parallel to the ground (a).
• Then, in a controlled manner, lower your body by allowing the elbows to bend until the upper arms are approximately parallel to the ground (b).
• Extend the elbows and use the chest and shoulders to press the body back to the starting position.
• Perform this exercise for the desired number of repetitions.

Variations

• The intensity of this drill can be reduced by performing this exercise between two benches (heels on one bench and palms of hands on the other).

Key Points

• Perform this exercise in a smooth and controlled manner.
• Avoid any bobbing or jerking movements.

Advanced Exercises

You should perform the advanced exercises described in this chapter only after you master the foundational exercises. Many of these exercises have a technical or fitness foundation that you must acquire to ensure your safety. In addition, if you perform these exercises incorrectly, they will not produce the desired results.

Bodyweight Traveling Plank

Intended Uses

This exercise is excellent for engaging the core and developing trunk stability. This progression of the static plank significantly increases the metabolic demands of the exercise.

Prerequisites

• Ability to perform a static prone plank for a minimum of 30 seconds.
• No previous history of shoulder injury.

Steps

• Begin by lying on your belly and forearms.
• Pull the toes back toward your shins and in one continuous movement lift your hips and torso until your elbows are directly under your shoulders and your upper arms are perpendicular to the ground (a).
• While maintaining a rigid torso and flat back, lift the right forearm and left foot and move them forward.
• Pull the body forward by pressing down and back with the right elbow (b). Repeat this action, walking the left forearm and right foot forward.
• Continue alternating until you cover the desired distance.

Variations

• Perform this drill traveling backward and laterally.

Key Points

• Do not allow the hips to rotate as you move forward.
• Keep the torso stiff throughout the duration of the exercise.
• Lateral traveling planks increase the demands placed on the adductors of the lead leg and the chest muscles as the body is pulled laterally.

Bodyweight Walking Plank

Intended Uses

This advanced variation of the plank is great for developing shoulder and trunk stability, coordination, and cardiorespiratory fitness.

Prerequisites

• Ability to perform a static prone plank for a minimum of 30 seconds.
• No previous history of shoulder injury.

Steps

• Begin by lying on your belly and forearms (a).
• Pull the toes back toward your shins and in one continuous movement lift your hips and torso until your elbows are directly under your shoulders and your upper arms are perpendicular to the ground.
• Shift your weight to your right elbow and then to the left elbow.
• Extend the left arm and place the left palm down (b). Then extend the right arm and place the right palm down until you are in a push-up position (c).
• After attaining this position, place the left forearm down, followed by the right forearm.
• Repeat this process, alternating in a clockwise and counterclockwise fashion for the desired number of repetitions.

Key Points

• Keep the torso stiff throughout the duration of the exercise.
• Maintain a rhythmic cadence: 1 = left palm down, 2 = right palm down, 3 = left forearm down, 4 = right forearm down.

Bodyweight Frog Hop

Intended Uses

Aside from enhancing cardiorespiratory fitness and building muscular endurance, this drill can be used to improve hip mobility and improve squat depth.

Prerequisites

• Ability to squat below parallel with good, consistent technique.
• Ability to perform a minimum of 20 bodyweight squats.
• Ability to maintain good postural alignment throughout the duration of the exercise.

Steps

• Begin in a plank position.
• Simultaneously jump both feet forward and land in a deep squat position with the palms and feet in full contact with the ground (a).
• From this position, jump up as high as possible (b).
• Go back to the starting position and repeat for the desired number of repetitions.

Key Points

• Maintain a rigid trunk and a neutral posture.
• When in the squat position, focus on keeping the chest up.

Bodyweight Line Jump

Intended Uses

This drill can be used to develop quick feet and change-of-direction speed.

Prerequisites

• No lower-body pain or injuries.

Steps

• While standing and facing a taped line on the floor, jump forward (a) over the line and back (b) as quickly as possible.

Variations

• Perform this drill jumping side to side.

Key Points

• Keep your center of mass over the line so that you can transition quickly between jumps.
• Keep the chest up, shoulders back, and torso rigid.

Bodyweight Staggered Push-Up

Intended Uses

This variation of the push-up increases core engagement and develops unilateral strength in the upper body. It is also a good exercise for enhancing shoulder stability.

Prerequisites

• Ability to perform push-ups with good, consistent technique.
• Ability to perform a minimum of 10 push-ups.
• No preexisting shoulder pain or injuries.

Steps

• Assume a plank position, with the arms fully extended and palms in contact with the ground.
• Position the left hand forward just above the head and place the right hand directly below the chest (a).
• While maintaining a rigid torso, lower the chest, hips, and trunk toward the ground by bending the elbows until the upper portion of the arms is parallel to the ground (b).
• From that position, extend your arms until you are back in the starting position.
• Bring the right hand forward and the left hand back. Then perform another push-up.
• Continue alternating hand positions and performing push-ups for the desired number of repetitions or a set time.

Key Points

• Do not allow the hips to drop or elevate throughout the duration of this movement.

Bodyweight Speed Squats

Intended Uses

This drill can be used as a foundational progression into plyometric exercises. It also helps train your lower body to be more explosive.

Prerequisites

• Good mobility in the ankles, knees, and hips.
• Ability to perform the squat exercise with consistent, good form.
• Ability to perform at least 20 bodyweight squats.

Steps

• While keeping the trunk braced, chest up, and shoulder blades together, sit back at the hips, allowing the hips, knees, and ankles to flex.
• When the tops of the thighs are parallel to the ground (a), extend the hips, knees, and ankles and return to the starting position (b).
• Perform as quickly as possible while maintaining good form and technique. Try to jump from the squat position without leaving the ground.

Key Points

• When you do the movement correctly, you will almost lose ground contact because of the explosive force generated as you return to the starting position.
• Make certain that the knees do not pass the toes and stay aligned with the second toe.

Bodyweight Speed Split Squat

Intended Uses

This variation of the squat increases the load placed on a single leg and requires greater balance laterally than the traditional squat does.

Prerequisites

• Good balance and coordination.
• No ankle, knee, or hip pain or injuries.

Steps

• Without rotating the hips, step back with one foot and assume a staggered stance (a).
• While keeping the trunk braced, chest up, and shoulder blades together, allow the hips, knees, and ankles to flex until the knee of the back leg almost touches the ground (b).
• When the top of the front (working) leg thigh is parallel to the ground, extend the hips, knees, and ankles and explode back up to the starting position.
• Perform for the desired number of repetitions and then switch legs.

Variations

• This drill can be progressed by elevating the rear foot on a bench or chair.

Key Points

• Perform the same number of repetitions on each leg.
• When you do the movement correctly, you will almost lose ground contact because of the explosive force generated as you return to the starting position.
• Make certain that the knee does not pass the toes of the lead leg and stays aligned with the second toe.

Bodyweight Squat Hold

Intended Uses

This drill develops isometric strength of the lower body.

Prerequisites

• Ability to perform the squat exercise with consistent, good form.
• Ability to perform at least 20 bodyweight squats.

Steps

• Placing the hands on the hips or keeping them at your sides, perform a squat until the tops of the thighs are parallel to the ground.
• Hold this position for the desired time.

Variations

• Lift the hands overhead and extend the arms, simultaneously pulling the shoulder blades down and together. Descend into the squat and attempt to hold this position for the desired time.

Key Points

• Maintain proper knee, hip, and postural alignment throughout the duration of the exercise.
• Maintain a rigid torso, keeping the chest up and shoulders back.
• Push the elbows back and stick the chest out and up.

Bodyweight Lateral Squat

Intended Uses

This drill can be used to improve lower-body stability and balance while you shift your weight from side to side. It also assists with developing groin and hip strength and flexibility.

Prerequisites

• Good balance and stability.
• No lower-body pain or injuries.

Steps

• Extend the arms and raise them to shoulder level.
• Stand with the feet just wider than shoulder-width apart.
• Bend the ankle, knee, and hip of the left leg and sit back while simultaneously shifting your center of mass to the left (a). Repeat by shifting your center of mass to the right (b).
• The arms should remain extended at shoulder level throughout the duration of the exercise to provide counterbalance.

Key Points

• Make certain that the knee does not pass the toes of the lead leg and stays aligned with the second toe.

Bodyweight 180-Degree Squat Turn

Intended Uses

This exercise is good for improving lower-body muscular endurance, coordination, and body awareness.

Prerequisites

• Balance, stability, and coordination.
• No lower-body pain or injuries.

Steps

• Perform a squat (a).
• As you ascend, lift the left foot, pivot on the right foot, and turn to the left until you are facing the opposite direction (b).
• Immediately perform another squat and then repeat this process, pivoting off the left foot and turning to the right.
• Continue alternating until you have performed the desired number of repetitions.

Key Points

• Make certain that the knees do not pass the toes.

Bodyweight Reverse Lunge

Intended Uses

This drill improves lower-body muscular endurance and coordination and develops unilateral strength and endurance.

Prerequisites

• Good balance and coordination.
• No lower-body pain or injuries.
• Ability to perform a forward lunge with good, consistent technique.

Steps

• While maintaining a rigid torso, step back with the right foot as far as possible.
• Simultaneously allow the left leg, ankle, knee, and hip to bend until the top of the thigh is parallel to the ground (a).
• Extend the left leg and move the right foot forward until you are back in the starting position (b).
• Repeat this action, stepping back with the left foot and allowing the right leg to take the lead.
• Continue alternating until you have performed the desired number of repetitions.

Variations

• After extending the lead leg and moving the trail leg back to the starting position, immediately perform a high knee drive with the leg that trailed and add a front kick. Return the kicking leg to the starting position and repeat this sequence for the desired number of repetitions. Repeat this action on the opposite side.

Key Points

• Make certain that the lead leg knee stays aligned with the second toe of the same-side foot.

Bodyweight Walking Lunge

Intended Uses

This drill improves lower-body muscular endurance, balance, and coordination. It also develops unilateral strength and endurance.

Prerequisites

• Good balance, stability, and coordination.
• No lower-body injuries.
• Ability to perform a forward lunge with good, consistent technique.

Steps

• Begin in a standing position.
• Set your back.
• Take an exaggerated step forward with the right foot (a).
• Allow the right ankle, knee, and hip to bend until the thigh is parallel to the ground (b).
• Perform the lunge with the left leg.
• Continue alternating until you have covered the desired distance.

Variations

• This drill can also be performed moving laterally.
• Hockey lunges are performed in the same manner as the walking lunge, but the exaggerated step forward should be at a 45-degree angle rather than straight ahead.

Key Points

• Keep the lead leg knee aligned with the second toe of the same-side foot.
• Focus on driving the knee toward the chest, stepping over the lead leg.

Bodyweight Alternating Step-Up

Intended Uses

This drill improves lower-body muscular endurance, balance, and hip stability. It also develops unilateral strength and endurance.

Prerequisites

• Good balance and hip stability.
• No lower-body pain or injuries.

Steps

• Stand facing a 12- to 16-inch (30 to 40 cm) box.
• Lift the knee and place the left foot completely flat on top of the box (a).
• Push off with the left leg and lift the right foot. Place the right foot on top of the box (b).
• Step back with the right foot first, placing it completely on the ground. Then step back with the left foot.
• Repeat this exercise, leading with the right leg.
• Continue alternating sides for the desired number of repetitions.

Variations

• Perform the desired number of repetitions on one leg and then switch and perform the same number of repetitions on the opposite leg.
• Lateral and rotational step-ups may be used to add variety and incorporate different movement planes.

Key Points

• Make certain that the foot is flat on the ground or box.
• Keep the knees aligned with the second toe and do not allow the hips to rotate.

Bodyweight Burpee

Intended Uses

This drill can be used for total-body agility and power. It is also an excellent total-body conditioning exercise.

Prerequisites

• Good trunk stability.
• Ability to perform a deep squat with good form and technique.
• No lower- or upper-body pain or injuries.

Steps

• Begin in a standing position. Then drop down into a push-up, or plank, position by placing both palms on the ground and jumping the feet back (a).
• Explosively thrust the feet forward toward the chest (b). When both feet are in full contact with the ground, jump up as high as possible (c).
• Repeat for a set time or the desired number of repetitions.

Variations

• After thrusting the feet forward, simply stand up rather than jump. This less-stressful version of the exercise can be used to continue challenging the metabolic system when you cannot achieve or maintain proper form while jumping.

Key Points

• Keep the arms bent at 90 degrees.
• Maintain a rigid torso with a slight lean forward (10 degrees) at the hips.
• With each skip, visualize pushing the ground away from you.
• Minimize your vertical movement (or bobbing and bouncing up and down) as much as possible while performing the skip.

Bodyweight Quick Feet on Box

Intended Uses

This drill can be used for coordination, balance, single-leg stability, and foot quickness.

Prerequisites

• Ability to stabilize and maintain balance on one leg.
• No lower-body pain or injuries.

Steps

• Bend the arms at the elbows until they reach a 90-degree angle. Place the tips of the finger of the left hand at eye level and place the right hand at the same level as the back hip pocket.
• Lift the right foot and place just the toes on a 6- to 12-inch (15 to 30 cm) box (a).
• Lean slightly forward from the hips and rapidly alternate the arms and feet in a running-like manner until the right hand is at the right cheek, the left hand is by the back left hip pocket, the left foot is on the box, and the right foot is on the ground (b).
• Continue this pattern for the desired time or number of repetitions.

Key Points

• Use opposite arm and leg action.
• Keep the torso rigid.
• Lean slightly forward (10 degrees) at the hips.
• Tap the top of the box with the toes of the lead leg.

Introductory Program

If you have never exercised regularly, knowing where to start can be challenging. Table 3.2 presents a four-week program that will help you get comfortable with bodyweight exercises. You should perform this program twice a week for four weeks. Do the exercises in the order listed. Each exercise should be performed for 20 seconds. Do not rest between exercises. After you have been through the entire list of exercises, rest for 2 minutes and repeat. Perform the entire list of exercise three times in each workout session.