Body Weight Exercises

LUNGES

Keep your upper body straight, with your shoulders back and relaxed and chin up. Always engage your core.

Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position

Body Weight Exercises - Lunges - Step 1

Body Weight Exercises - Lunges - Step 1

BURPEES

Stand with your feet shoulder-width apart.

Squat as deeply as you can and place your hands on the floor. Kick back into a push-up position.

Burpees - Step 2 - Body Weight Exercises

Burpees - Step 2

Burpees - Step 2

Do one push-up.

Burpees - Step 2 - Body Weight Exercises

Burpees - Step 2 Body weight exercise

Bring your legs back to a squat and jump up, throwing your hands above your head.

Burpees - Step 2 - Body Weight Exercises

Burpees - Step 2 - Body Weight Exercises

INCHWORMS

Start standing with feet hip-width apart. Hinge forward at your hips and place your palms on the mat. Walk your hands forward so that you’re in high plank.

Inchworms - Step 3

Inchworms - Step 3 - Body Weight Exercises

Inchworms - Step 3

Walk your hands back toward feet and stand up

Inchworms - Step 3

Inchworms - Step 3

Inchworms - Step 3 - Body Weight Exercises

PLANK SHOULDER TAPS

Start in a plank position, with your wrists under your shoulders and your feet hip width apart.

Touch your left shoulder with your right hand and return to plank position.

Touch your right shoulder with your left hand and continue alternating sides until the set is complete.

PLANK SHOULDER TAPS - Step 4

PLANK SHOULDER TAPS - Step 4

PLANK SHOULDER TAPS - Step 4

PLANK with KNEE TO Alternate ELBOWS

Start in a plank position with your hands underneath your shoulders and your back flat.

Pull your left knee up to your right elbow and fully contact your obliques.

Alternate sides

PLANK with KNEE TO Alternate ELBOWS - Step 5
PLANK with KNEE TO Alternate ELBOWS - Step 5
PLANK with KNEE TO Alternate ELBOWS - Step 5 - Body Weight Exercises
PLANK with KNEE TO Alternate ELBOWS - Step 5

SIDE LUNGE WITH FRONT KICK

Clasp hands together just under chin. Step sideways  in a lunge with right leg, keeping left heel to the ground. Step up and bring right knee to chest, engaging core and squeezing left glute. Without touching the ground with right leg, lean forward.  Repeat. Do 10 reps on both sides.

SIDE LUNGE WITH FRONT KICK - Step 6

SIDE LUNGE WITH FRONT KICK - Step 6

SIDE LUNGE WITH FRONT KICK - Step 6

MOUNTAIN CLIMBERS WITH TOE TOUCH

Start in a traditional plank — shoulders over hands and weight on just your toes.
With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward. Return to basic plank position.

MOUNTAIN CLIMBERS WITH TOE TOUCH - step 7

MOUNTAIN CLIMBERS WITH TOE TOUCH - step 7

From the plank position jump to a squat position and jump up high and touch your toes.

MOUNTAIN CLIMBERS WITH TOE TOUCH - step 7 - Body Weight Exercises

Do 10 reps

PHOTOS BY CHRIS V. LINTON  Follow @chrisvlinton

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By : Saman Munir

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