Bodyweight Exercises

Discover a bodyweight exercise circuit workout from Certified Turbulence Trainer, Scott Rawcliffe.

A lot of people think that bodyweight exercise is only for beginners or for the ladies.

While neither is the case I know there are a bunch of guys out there that think “I wouldn’t be caught dead doing only bodyweight exercises.”  While I challenge you to step up and try this only bodyweight exercises routine.

All you are going to need for this program is a towel, a squat rack, and a bench.  Oh yeah, did I mention you are also going to have to be ready to do some serious work?

If you start this bodyweight workout thinking that it’s going to be one of those fluffy routines you see in the Sunday morning newspaper then don’t bother because you will never finish it.

We will have two circuits of four bodyweight exercises.  Always remember that it takes just as long to do a rep with good form as it does to do a rep with bad form, so never sacrifice your form for another repetition.  You will get 2 minutes between each round to catch your breath and grab a drink (or to sit down and talk yourself into completing the next two rounds).

Circuit #1

A1) Towel Body Rows X 8-10
A2) Bench Step Up with High Knee X 10-12 each leg A3) Decline Spiderman Push Ups X 15-20
A4) Bulgarian Split Jump X 20 each leg

Towel Body Row – set up a bar on a squat rack at about hip level or slightly higher.  Take your towel and wrap it around the bar once to secure it (make sure you have a shower towel as a hand towel is too small).

Lying on the ground with your chest directly underneath the bar you have two options for your feet; knees bent or legs straight (harder option).  Reach up and grab onto the towel and lift your hips up towards the ceiling.

Now without letting your hips drop row your body up towards the bar, and then lower your body back down keeping your hips up in a controlled tempo.  That’s one repetition.  Too easy  keep one leg elevated for the first 4-5 reps then switch.

Bench Step Up with High Knee – Start with the right leg up on the bench and perform a simple step up while bringing the left knee up to hip level.  Then lower your left leg back down towards the ground.  Too easy     I can fix this.  While lowering your left leg keep your toes up and only allow the heel to touch the floor.  This will have you saying “C’mon Man” faster than Chris Berman after NFL
Sunday

Decline Spiderman Push Up – Simply set up in a push up position with your feet elevated onto a bench.

In a fluid motion lower yourself into a push up while bringing your right knee out to the side of your body towards your right elbow.  As you are pushing back up you will bring your foot back up to the bench and then repeat with the other leg on your next push up.  Too easy?  Hold the bottom position for a 2 count.

Bulgarian Split Jump – Put your left foot up on the bench with top of your foot pressed down into the bench.  Get used to this feeling because you need to keep this foot in contact with the bench for all 20 reps.

Now drop down into a split squat and then explosively drive up and get some air with that right foot.  Make sure that you come down and cushion your landing or you won’t get past about 2 of these before your knee says “I’ve had about enough of this!”

Mind you by the time you get to rep 20 this is exactly what your quad will be saying.

How ya’ like them apples??

So that’s circuit #1. You’ve only got two more rounds to go. Not too bad for a couple of only bodyweight exercises, if I do say so myself.

Circuit #2

• B1) Burpee to Chin Up X 8 reps
• B2) Feet Elevated Pike Push Up X -2 reps from failure
• B3) Single Leg Bench Squat X 12 reps per leg
• B4) Straight Leg Glute Marching X 30 total reps (15/leg)

Burpee to Chin Up – this one is just how it sounds.  Position yourself under a chin up bar or in a power rack.  Drop down into a burpee (yes you have to do a push up) and when you jump up you will grab onto the bar with an underhand grip and perform a chin up.  Now you’ve only got 7 more to go!

Feet Elevated Pike Push Up – This exercise has a high face plant factor, so to make sure that you don’t get up from this exercise with a bloody nose stop 2 repetitions short of failure.  Start in a push up position with your feet up on a bench.

Next you want to position yourself so that your hips are bent as close to 90° as you are capable of (remember the high face plant factor) with your hips stacked over your shoulders.  No with your upper body fairly vertical, bend your elbows and lower your head towards the floor and then push back up again.

Bodyweight Exercises

Single Leg Bench Squat – this one’s simple, well at least the explanation is.  Stand on a bench with your right leg in the middle and your left leg to the side of the bench.  Squat down and try to the lower the left leg as far down towards the ground as possible.  Then drive back up through the right foot until you are standing tall again.  Do 11 more reps and then switch legs.

Straight Leg Glute Marching – now this one sounds pretty easy, but be warned if you have sleepy glutes your hamstrings are going scream during this exercise.  Lay flat on your back on the floor with  your hands out to your sides.

Pushing through your heels lift your hips up off the ground.  Now, while keeping your hips up alternate lifting your heels 2-3 inches off the ground.  If you feel like you are about to get the mother of all hamstring cramps bend your knees to 45° to make this exercise a
little bit easier.

So there you have it, a quick workout using only bodyweight exercises.

Have fun with this one and don’t be shy to let me know what you think  I love feedback.

Always looking for ways to improve, always working to get better.

Burning fat always,

Scott Rawcliffe
Certified Turbulence Trainer