Body Weight Exercises!

Listed below are exercises that require no additional weights whatsoever. The only weight needed is already installed inside of us naturally. Yep, its our body weight! (No prize for guessing).

For fitness freaks who go nuts over not being able to workout when you’re not in your usual area (or out of town, without any gyms that allows per entry kind of visit), this is a great alternative... (at the very least, fine)
For anti-socials who feel like having a good workout (or wanting to start somewhere), do these in the comfort of your messy rooms. Just make some space, it’ll do. (Or you can tidy up and clean the room altogether prior to these routines as it can also act as an unintentional warm up/cardio with benefits)
For gym rats, add these for an additional health benefit and really sweat yourself out.

Warm up is a MUST. Nuff said.

Girls, y’all can pretend to work the ‘imaginary runway’ fiercely, back and forth (and you already have a motive to work harder! Be a model!) Guys, y’all can pretend to be busy and walk around the house (or neighborhood, for some fresh air) and make yourself look busy, rushing for something (do it right and it might lead to a career in acting no?) But then again, anything that warms you up is OK. As long as the body temperature is rising, then you are prepared for a higher intensity exercises.

30 seconds to two minutes should be the length of each, but mood and environment matters. So set your mind first and foremost. Move from one to another smoothly but quickly as well. Stretch to cool down later on.

*Aside from my comments, everything below are cut and paste info from the site I credit below. I am honest :)

Squat-Thrusts Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. *I see it as using my hands as anchors to the ground. Then focus on the movement.

Push Ups Begin in push up position, on knees or toes. Perform 4 push ups, abs in and back straight. On the 5th push up, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular push ups and 1 halfway - 5 or more times.

One-Leg Balance / Squat / Reach Stand on one leg and hold it as long as you can. If this is too easy, add a slight squat motion. Still too easy? Place an object on the floor, several feet in front of you (a book, perhaps), and slowly squat down, and reach out with one arm and touch the object and slowly return to an upright position. Stay on one leg at all times. Repeat on the other leg after a minute or so.

Backward Stride Stand with feet together. Stride backward with one leg, while raising the arms to shoulder level. Lower the arms to your side and repeat with the other leg. Pick up the pace for more cardio. * I don’t get this one.

Chair Dips You’ll need two chairs, (or a bed and a chair or a counter, etc…) for this great tricep exercise. Place two chairs facing each other, about 3 feet apart. Sit on one chair with your hands palm down and gripping the edge of the chair. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees. Do as many repetitions as you can.

Wall Sit With your back against a wall, and your feet about 2 feet away from the wall, slide down until your knees are at a 90 degree angle. Hold the position as long as you can.

Jump Lunges Start in the lunge position – one foot forward and one foot back. Bend your knees and then jump up high and switch leg positions. Use explosive, but controlled movements.

Reverse Crunch Lie on your back with your hands out to your sides, and bend your knees. Bring your knees toward your head until your hips come up slightly off the floor (don’t rock). Hold one second and repeat.

Jumping Jacks The basic jumping jack is a good cardio and strength training exercise.

Side Jumps Stand with feet together. Jump to the right several feet, keeping knees bent and landing in a squat position. Jump back to the left and continue jumping from side to side. Use a small object to jump over if you like (book, pillow etc).

Mountain Climbers Start on your hands and knees and get into in a sprinter’s start position. Keep your hands on the ground and push off with your feet so you alternate foot placement (run in place) as long as you can. Be sure to keep your back straight, not arched.

Planks Get into push up position on hands and toes, or on elbows and toes. Contract your abdominal muscles (and core). Keep your back straight (don't collapse in the middle) and hold this position for as long as you can. *I motivate myself by doing this shirtless, then I can see my belly, and it’s enough for the mind to tell me to push more ;)

Wall Squat-Thrusts Lean into a wall with your hands and keep your feet shoulder width apart several feet from the wall. Slowly lift one knee up toward your chest and back and then the other leg. As you improve your fitness, increase your leg lift speed and move your weight onto the ball of the rear foot.

Crunches Lie on your back with your knees bent and feet flat on the floor. Place your fingertips to the side of your head just behind your ears. Push your lower back into the floor flattening the arch and hold. Curl up slowly so both your shoulders lift off the floor a few inches. Hold for a count of 2 and return to the start position. Tip: Don’t tuck your chin to your chest; keep your head up.

Superman Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower. Alternate arms and legs as an option. Repeat.

Walking lunge Start at one end of the room and take a long stride forward with the right leg. Bend down so the forward knee is directly over the toes and at a 90 degree angle. Raise up and repeat with the other leg across the room.

Shadow Boxing Assume the position and go for a little shadow boxing. It’s really a pretty decent way to get your cardio and strength work all at once. Focus on controlled movements (not flailing punches), stay light on the balls of your feet and keep your knees bent. Practice jabs and upper cuts and all your moves. Hold a couple bottles of water for more resistance. *Imagine an asshole from workplace in front of you. Release your surpressed anger through fast fist works (punches) and be creative and focus on the asshole’s body parts (chest, tummy, shoulder etc). Nuff said.

*sportsmedicine.about.com