Bodyweight Exercises

I used this workout in my bootcamp the other day. Try it out, let me know what you think.

(By the way, I can't take credit for creating this, this workout came out of Men's Health Mag.)

Try to complete this workout without resting; Good Luck!!

1. Prisioner Squats (30 reps) Stand with your hands behind your head, chest out, and elbows back. Sit back at your hips and bend your knees to lower your body as far as you can without losing the natural arch of your spine. Squeeze your glutes and push yourself back to the starting position.

2. Pushups (30 reps) Standard push up, with hands shoulder width apart.

3. Jumps (10 reps) Stand with your feet shoulder-width apart. Now dip down at your hips and knees and explode up, jumping as high as you can. Land as softly as you can, and then lower yourself and repeat.

4. Swiss-ball leg curls (10 reps) Lie on the floor with your calves resting on a Swiss ball and your arms outstretched. Squeeze your glutes to raise your hips off the floor until your body is in a straight line from your shoulders to your ankles. Pause for a second, and then bend your legs to roll the ball toward your butt. Straighten your legs to roll the ball away from you, and then lower your body to the floor.

5. Swiss-ball pikes (10 reps) Assume a pushup position with your feet resting on a Swiss ball, your body in a straight line from toes to shoulders. Keep your back straight as you contract your abs, raise your hips as high as you can, and roll the ball toward you. For an easier version, pull your knees up to your chest without raising your hips.

6. Stepup (20 reps, ea. leg) Holding your arms straight out in front of you, place one foot on a step or bench that's about 2 feet off the ground. Step up and then come back to starting position. Complete all your reps with one leg then switch legs.

7. Dolphin pushups (30 reps) Assume a pushup position on the floor. Walk your feet in toward your hands, so that your body resemples an upside down "V". With hands close together, slowly lower your upperbody to the floor. Almost letting the crown of your head touch the floor. Push your upperbody back up to starting position.

8. Forward Lunge (30 reps) From a standing position, take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor, hold for 1 second. Then return to the starting position and repeat with your other leg.

9. Tucked-elbow pushup (20 reps) Assume a standard pushup position, but keep your elbows tucked in against your sides as you lower yourself until your chest is about an inch off the floor and then push yourself up.

10. Jumps (10 reps) See #3

11. Prisoner Squat (15 reps) See #1

12. Pushups (10 reps) See #2

Repeat one more time!!!