Snow Day Bodyweight Exercises

Try these bodyweight exercises at home or in the gym, by themselves or as an add-on to a cardio workout! Contact me at ryanhow@acac.com for possible modifications and additional exercises you can try at home.

Mountain Climber


Assume the push-up position with your arms straight and your body straight from head to ankles. With minimal movement in your back, pull your right knee towards your chest. Return right knee to starting position while bringing your left knee towards your chest.

Body Weight Squat


Stand with your feet shoulder width apart and with your hands out in front of your body. Begin the movement by flexing (bending) at your knees and hips (like you are going to sit in a chair). Keep your knee behind your toes and drop down as far as possible.

Incline Wall Push-Up

     
Stand away from the wall and extend your arms until your fingertips come in contact with the wall. Just like a push-up, let the weight of your body go forward (towards wall) until your elbows are at 90 degrees. Push back up to the starting position.

Burpee

            
Start by standing, then bend your knees and bring your hands to the floor just in front of your feet. Walk your hands out into a plank position, then walk yourself back to a low squat and stand up or jump up.

Squat Jump 

     
Stand with your feet shoulder width apart and with your hands out in front of your body. Begin the movement by flexing (bending) at your knees and hips (like you are going to sit in a chair). Keep your knees behind your toes and drop down as far as possible. Everything is the same as the body weight squat, except now from the flexed position you will explode up in to a jump.

Swimmers

      
Lie face down on a mat with your arms straight out. Raise your left arm (engaging your left scapula) and raise your right leg simultaneously. Then switch and complete the same movement with your right arm and left leg.

Lunge


Stand with your feet about 6 inches apart. Step forward 2-2.5 feet with one leg. Lower your body to 90 degrees at both legs. Return to starting position.

Forward Plank


Get into push-up position, then put the weight onto your elbow / forearm with thumbs facing up. Hold that position so that your head, back, and hips are all in a straight line. Voluntarily squeeze your core.

Flutter Kicks


Lie on your back with your legs extended. Keep your arms by the side of your body on the floor. Lift both legs approximately 2-2.5 feet off the ground. Alternate lowering one leg down to the ground. When that same leg begins to come back up, lower the opposite leg to the ground.

Chair Dips

       
Sit on the edge of a chair. Place both your hands behind your hips, extend your legs forward. Bend at your arms making a 90 degree angle then push back up.

Russian Twist

     
Sit on a mat with your legs in front of you. Move your hips and knees to 90 degrees, lean slightly back at your hips, fold hands and put them in front of your core. Reach down to the right hip with your hands folded and then back to the left hip. Continue this movement.

Push-up

       
Get into push-up position. Lower your body so that your arms are at a 90 degree angle. Push back up to the starting position.