Bodyweight exercises

Inchworm
1. Stand up tall with the legs straight, and do like Lil Jon and let those fingertips hit the floor. Keeping the legs straight (but not locked. ), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue bugging out for 4-6 reps. .....
Tuck Jump
2. Standing with the knees slightly bent, jump up as high as possible (pretend Jeremy Lin is watching. ) and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent and quickly jump (on it) again. .....
Bear Crawl
3. Embrace that inner grizzly. Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 8-10 reps (or until you scare your roommates off). .....
Mountain Climber
4. Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest. .....
Plyometric Push Up
5. Ready to catch some air? Start on a well-padded surface and complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor (and hang ten for a second. ). Once back on solid ground, immediately head into the next repetition. .....
Stair Climb with Bicep Curl
6. Turn those stairs into a cardio machine no magic wand necessary. Grab some dumbbells (or household objects. ) and briskly walk up and down the stairway while simultaneously doing bicep curls to work the whole body. .....
Prone Walkout
7. Beginning on all fours with the core engaged, slowly walk the hands forward, staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position, maintain stability and balance. .....
Burpees
8. One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show. .....
Plank
9. Nope, were (thankfully) not walking the plank. Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can hang). .....
Plank to Push Up
10. Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move. .....
Wall Sit
11. Who needs a chair when theres a wall? Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Need more fire? Add some bicep curls. .....
Lunge
12. Stand with the hands on the hips and feet hip-width apart. Step your right leg forward and slowly lower body until left (back) knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat on the other side. Try stepping back into the lunge for a different variation. .....
Clock Lunge
13. Time for a challenge. Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing. And all thats one rep. Aim for 10 reps and then switch legs. .....
Lunge to Row
14. Start by doing a normal lunge. Instead of bringing that forward leg back to the starting position, raise it up off the floor while lifting the arms overhead. The leg should remain bent at about 90 degrees. Add weights to really bring the heat. .....
Pistol Squat
15. There may be no gun permit necessary for this one, but its still no joke. Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Then lower the body while keeping the right leg raised. Hold (have fun with that), then return to standing. .....
Lunge Jump
16. Ready to impress some friends? Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs. .....
Curtsy Lunge
17. Lets show a little respect. When lunging, step the left leg back behind the right, bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Remember to keep the torso upright and the hips square. .....
Squat
18. Stand with the feet parallel or turned out 15 degrees whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position. .....
Single Leg Deadlift
19. Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. .....
Squat Reach and Jump
20. Ready to add some pizzazz (and cardio. ) to that squat? Perform a normal squat, but immediately jump up, reaching the arms straight overhead. Aim for 15 reps, taking a quick breather before the next set. .....
Chair Squat Pose
21. Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor while swinging the arms up. Straighten the legs, then lift up the right knee while swinging the left arm outside the right knee. Return to standing and repeat on the other side. .....
Quadruped Leg Lift
22. Starting on the hands and knees, keep a flat back and engage the core. Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallel to the floor. Balance for as long as possible, then raise the bottom right toe off the floor, tightening the butt, back, and abs. .....
Step Up
23. This may be self-explanatory, but just in case find a step or bench, and place the right foot on the elevated surface. Step up until the right leg is straight (do it for Channing. ), then return to start. Repeat, aiming for 10-12 reps on each side. .....
Calf Raise
24. From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. Aaaand repeat. Try standing on something elevated (like a step) to achieve a wider range of motion. .....
Standard Push Up
25. Theres a reason this ones a classic. With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). .....
Dolphin Push Up
26. Start out in dolphin pose (think down-dog with elbows on the floor). Lean forward, lowering the shoulders until the head is over the hands. Pull up the arms and return to the starting position. (No ocean necessary.) .....
Contralateral Limb Raises
27. Sounds fancy, huh? Heres the breakdown Lie on your stomach with the arms outstretched and palms facing one another. Slowly lift one arm a few inches off the floor, keeping it straight without rotating the shoulders and keeping the head and torso still. Hold the position, then lower the arm back down, moving to the other arm .....
Donkey Kick
28. Its time to embrace that wild side. Start in a push-up position, with the legs together. Tighten the core and kick both legs into the air with knees bent, reaching the feet back toward the glutes. Just try to land gently when reversing back to the starting position. .....
Handstand Push Up
29. Fair warning This move is for the pros. Get set in a headstand position against a wall and bend the elbows at a 90-degree angle, doing an upside down push-up (so the head moves toward the floor and the legs remain against the wall). First timer? Grab a friend to spot you safety first. .....
Judo Push up
30. From a push-up position, raise up those hips and in one swift movement (Hai-yah. ) use the arms to lower the front of the body until the chin comes close to the floor. Swoop the head and shoulders upward and lower the hips, keeping the knees off the ground. Reverse the move to come back to the raised-hip position. Try to repeat for 30-60 seconds. .....
Reverse Fly
31. For DIY dumbbells, grab two cans or bottles of water. Stand up straight, with one foot in front of the other and the front knee slightly bent. With palms facing each other and the abs engaged, bend forward slightly from the waist and extend arms out to the side, squeezing the shoulder blades. .....
Superman
32. Want some superpowers? Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body. Cape optional. .....
Triceps Dip
33. Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg. .....
Diamond Push Up
34. Jay-Z would approve. These push-ups get pimped out with a diamond-shaped hand position (situate them so that the thumbs and index fingers touch). This hand readjustment will give those triceps some extra (burning) love. .....
Boxer
35. Time to make Muhammad Ali proud. Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward and the other arm back. Hug the arms back in and switch arms like youre in the ring. .....
Shoulder Stabilization Series
36. it may look crazy, but stay with us. Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into each letter formation. .....
Arm Circles
37. Stand with arms extended by the sides, perpendicular to the torso. Slowly make clockwise circles for about twenty to thirty seconds (about one foot in diameter). Then reverse the movement, going counter-clockwise. .....
L Seat
38. Take a load off (well not exactly). Seated with the legs extended and feet flexed, place the hands on the floor and slightly round the torso. Then, lift the hips off the ground, hold for five seconds and release. .....
Rotational Push Up
39. Standard push-ups not cutting it? For a variation, after coming back up into a starting push-up position, rotate the body to the right and extend the right hand overhead, forming a T with the arms and torso. Return to the starting position, do a normal push-up, then rotate to the left. .....
Flutter Kick
40. Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged. Try to keep kickin it for a minute straight. .....
Dynamic Prone Plank
41. Starting in a standard plank position, raise the hips as high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips dont droop. .....
Side Plank
42. Roll to the side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged, and hang tight for 30-60 seconds (or as long as you can stomach. ). .....
Russian Twist
43. Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Here, slow and steady wins the race The slower the twist, the deeper the burn. Feel like a fitness czar yet? .....
Bicycle
44. Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides (like youre pedaling. ). Just keep the helmet in the closet. .....
Crunch
45. Before anyones crowned Capn Crunch, remember form is key. Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly. .....
Segmental Rotation
46. Target those obliques. Lying on your back with your knees bent and core tight, let the knees fall gradually to the left (feeling a good stretch). Hold for five seconds, return to center, and repeat on the right side. .....
Shoulder Bridge
47. Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor. .....
Single Leg Abdominal Press
48. Lie on your back with the knees bent and feet on the floor. Tighten the abs and raise the right leg, with the knee and hip bent at a 90-degree angle. Push the right hand on top of the lifted knee, using the core to create pressure between the hand and knee. Hold for five counts, and then lower back down to repeat with the left hand and knee. .....
Double Leg Abdominal Press
49. Two legs is twice the fun. Follow the same run-down for the single leg press (above), but bring up both legs at the same time, pushing the hands against the knees. .....
Sprinter Sit Up
50. Want to be a speed demon without getting off the floor? Lie on your back with the legs straight and arms by your side elbows bent at a 90-degree angle. Now sit up, bringing the left knee toward the right elbow. Lower the body and repeat on the other side. .....
Benefits of Green chillis
Medicinal uses. Chili peppers contain chemical compound capsaicin. Capsaicin and its cocompounds used in the preparation of ointments, rubs and tinctures for their astringent, counterirritant and analgesic properties. Dried chili powder is an important ingredient in .....
Handy Health Advices
Packaged Diet Products. Usually packaged products are packed with refined sugar even though they are to be a solution for weight loss. You should try to avoid packaged foods and stick to a nutritious diet. Some ingredients in packaged foods don't lead to weight loss. In fac .....
Rules to play 15 Ball Pool
Alternate shots. If the player doesnt sink a ball on the break, players alternate shots until someone does. .....
Amazing Dances Around The World
Haka. Traditionally, the haka was more of a war cry rather than a dance, and it was performed before battles by Maori warriors to scare off the enemy. Like many dances, there are several versions of the haka, but the most popular is the Ka Mate, which has .....
Beauty Skin Care Tips
TREAT YOUR FEET. Get smoother tootsies in a flash with a mixture of salt and lotion, or by rubbing them with olive oil. Rinse thoroughly, and push back the cuticles as you towel dry. .....
Electricity
Electrical resistance. Electrical resistance is the ability of a substance to resist the flowing of the current, i.e. to reduce the amount of current that flows through the substance. If an electric voltage of 1 volt maintains a current of 1 ampere through a wire, the resi .....
Handprint Crafts
Handprint Snowman. Isnt this handprint snowman cute? Kids of all ages will be proud of themselves when they produce a painting as good as this one! .....
Most Attractive People in Sports
Scott Moir and Tessa Virtue Canadian Figure Skaters. Canadian figure skaters Scott Moir and Tessa Virtue may have come up just short of the gold in Sochi, but winning the silver in the ice dance event is nothing to be ashamed of. In fact, these two could have barrelled into the judges, arms and legs f .....
Valentines Day Dessert Recipes
Paleo strawberry rhubarb crisp. In the Philippines they have this expression hala. I know you want to say it this way, but its not holla. And its not hah lah. Its more like, hul .....
Precaution while using Contact Lenses
DO NOTtouch your contact lenses with your fingers. DO NOTtouch your contact lenses with your fingers or hands if they are not completely clean, because tiny lens scratches may occur, causing unclear vision and/or injury to your eye. Contact lenses can cause some problems that do not produce any sympt .....
Benefits of Curry Leaves
Get rid of constipation. Dry a few curry leaves in shade for 45 days. Take one teaspoon of this dried curry leaf powder and mix a teaspoon of honey in it. Consume this home medicine for about two to three times in a day to get rid of constipation. .....
Fish Aquarium
Cherry Barb. The beautiful Cherry Barb originates from Sri Lanka and attains the length of 2 inches. It is not as active as other barbs, often hiding among the plants. Living Environment : Feed flake and freeze-dried foods. The Cherry Barb tends to stay in the .....
Ideas to increase Website Traffic
Guest Blogging. Guest blogging is great way to introduced your self to others as an expertise on your niche. Find blogs relevant to your niche and ask them if they are accepting guest blogging. Here is a link that I personally use to find sites allowing guest bloggi .....
Akbar
Akbars Early Life. Akbar was born to the second Mughal Emperor Humayan and his teenaged bride Hamida Banu Begum on October 14, 1542 in Sindh, now in Pakistan. Although his ancestors included both Genghis Khan and Timur (Tamerlane), the family was on the run after losin .....
Myth about Allergies
Allergy is a psychosomatic disorder. Allergy symptoms can be very mild or severe enough to be life threatening.Allergy is a physical problem that stems from an immune system reaction against ordinary substances in our environment. The reaction occurs because the immune system reacts aga .....
Top Sports Rivalries of All Time
Green Bay Packers vs Chicago Bears. The oldest and longest-running rivalry in the NFL is also one of the most even. The Bears and Packers have fought some of the hardest, most physical games in the NFL. But the individual match ups also help separate this rivalry from all the others. W .....
Tips to Feng Shui Your Home
Mirrors are significant in feng shui Why. They can do all kinds of tricks like recirculate energy and enhance natural light They draw attention to what they reflect so if a mirror has an unpleasant view move it Hang mirrors high enough that seated guests arent stuck looking at themselves .....
Sydney
Luna Park Sydney. Luna Park Sydney (originally Luna Park Milsons Point, also known as Sydney Luna Park) is an amusement park located in Sydney, New South Wales, Australia.Luna Park is located at Milsons Point, on the northern shore of Sydney Harbour.The park was const .....
Ways to Overcome Anger
Gratitude Exercise. Find an uninterrupted space, and bring a notepad and pen with you. List out (in as much detail) everything you are grateful for in your life, either in the past, or present; either experiences, relationships, friendships, opportunities or material po .....
Tarot Cards
THE WORLD. The World signifies completion, achievement and fulfilment. All of your efforts are finally paying off and you have reached the end of a journey or have completed a major life cycle. You have endured hardships and challenges along the way but these h .....
Most Well Travelled Peoples In The World
Mexico. Mexicans travel more domestically than any other country so far on our list. Large extended families, like in Italy, and the country s long cultural history as the founder of multiple civilizations (including the Olmec, Toltec, Zapotec, Maya, and Azt .....
Rules to play Aquatics
Water quality. Bodies of stagnant, foul water, areas with significant algae or foam, or areas polluted by livestock or waterfowl should be avoided. Comply with any signs posted by local health authorities. Swimming is not allowed in swimming pools with green, murky .....
Precautions while using ATM Machines
Never give out any personal financial information. Never give out any personal financial information (account numbers, social security number, etc.) to anyone on the phone unless you placed the call and know the company s privacy and security policy. Also, call your financial institution if you recei .....
Ways to look better Instantly
Invest in a Mans Watch. We cant all afford theRolex SubmarinerorCartier Tank, but there are myriad reputable timepieces out there that are classic and refined without being too expensive.Movado,Tissot,TudorandShinolaare just a few to get you started. Watches are a symbol of .....
The Rules of Stretching
Stretch your jaw. Incline your head back, rest your chin on your palm, and pull your jaw open. Say Ah! (you can mime it). Grab your chin with your thumb, index and middle fingers. Stretch it left to right. This exercise will help if you have been hit to the jaw (e.g., .....
World Flags
Wallis and Futuna. unofficial, local flag has a red field with four white isosceles triangles in the middle, representing the three native kings of the islands and the French administrator; the apexes of the triangles are oriented inward and at right angles to each oth .....
Myth about Alcohol
Alcohol kills brain cells. Alcohol only damages the neurons. The body can repair neurons but not back to their natural state. Studies have shown that alcohol consumption can even help reduce the risk of Alzheimers disease.Alcohol doesnt permanently destroy brain cells. It dama .....
Tips for Success in Law School
Visit career services. Prepare your resume and sample cover letters as you would a brief. Then visit your Career planning office for review and advice on planning your career. The general rule is that Career Services can begin meeting 1L students on November 1. Try to get .....
Benefits of Guava
Treatment of Acne and Dark Spots. If you are suffering from acne and dark spots, you can take some guava leaves and mash them to make a smooth paste. Clean your face and apply it on the acne and dark spots. Doing this daily will heal your acne. Guava is an exotic fruit that helps peo .....
Countries that didnt Exist 25 years Ago
Kosovo. Kosovo declared unilateral independence from Serbia in 2008, and though almost 70 other nations including the US, Germany and the UK accept Kosovo as an independent state, UN membership remains elusive due to the veto trumping machinations of the Sec .....
Car Maintenance
Avoiding too much use of clutch. If you are driving a car with manual transmission then one must keep in mind that driving a vehicle with clutch pressed absorbs more fuel. Too much use of clutch not only cosumes more fuel but also damages the clutch plates. .....
Things Women Love About Men
Dress well. Nothing turns off a women than a poorly dressed man. Do a style-check, spot the trends in fashion, speak to a stylist to find out what looks best on you. Clothes maketh man literally! .....
Benefits of Dill Seeds
Dill benefits cholesterol lowering effects. Serum triacylglycerides and total cholesterol levels in rats with hyperlipidaemia induced by diet were determined after oral adminstration of a water extract of Anethum graveolens leaves before and after the extraction of the furocoumarin content o .....
Weird cars in the world
Fly Car. Most of us have very usual cars maybe an old VW, or a red fancy Ferrari. Our roads are full of those, but they rarely catch our attention. While VW can mean, that you have some financial problems, Ferrari shows that you are a rich lucky bastard. Bu .....
Rules to play Taekwondo
Jhoon Rhee style. In 1962 Jhoon Rhee relocated to the United States and established a chain of martial arts schools primarily in the Washington, D.C. area that practiced traditional taekwondo. In the 1970s, at the urging of Choi Hong Hi, Rhee adopted ITF style taekwon .....
Famous Indian Scientists
Harish Chandra. Harish Chandra was born on 11 October 1923 in Kanpur, Uttar Pradesh He attended school in Kanpur and then the University of Allahabad, where he studied theoretical physics After obtaining his masters degree in 1943 he joined the Indian Institute of S .....
Start the New Year Fresh
Clean out your cupboards and fridge. Not unlike your closet, you surely have things wallowing in the depths of your fridge and cupboards that are never going to see the light of day. Canned beets, anyone? Commit to eating them up, toss them or donate them to a food shelf. Give everythin .....
Longest Rail Tunnels In the World
Lardal Tunnel Norway. Stretching 15 miles long, the L?rdal Tunnel is the longest road tunnel in the world. The tunnel cuts through a mountain range that sits between the cities of Oslo and Bergen, providing a faster and safer route for drivers, especially during the winte .....
Mountains in India
Sangthang. Sangthang is the Himalayan peak in Kumaon Himalayas in Pithoragarh district of Uttarakhand state of India. It is situated in the easternmost part of Kumaun, lining Byans valley. The peak is situated on Indo-Tibet border. The altitude of the peak is 6 .....
Most Famous Landmarks Around the World
Petra in Jordan. Petra is a historical and archaeological city in the southern Jordanian governorate of Ma an that is famous for its rock-cut architecture and water conduit system. .....
Fitness Tips
There s no such thing as cheating. Don t beat yourself up. What you decide to eat is a choice you make, it s not cheating. Feeling guilty won t help you to live a healthy lifestyle. Empower yourself to make a better choice next time. .....
Rules to play Taekwondo
Scoring in taekwondo. In taekwondo one point is scored for each legitimate strike on the body, and two points are given for kicks to the face. Competitors get an additional point for a knockdown.One referee and three judges oversee the contest, and a point is awarded only .....
Healthy Nails
Drink water. Your nails will love you for it. You can also take multi vitamins to speed up growth and lotion helps keep the moisture in .....
The Quick and Healthy Breakfasts
Ebelskivers. The Danish egg dish ebelskivers think of them as a cross between a frittata and a popover are ready to enjoy in under 10 minutes. If you re sick of scrambles and frittatas, this tomato pesto ebelskiver might be just what you re looking for. Total .....
Healthy Lips
Moisturize your Lips. Dryness and chapping of Lips is one big turn off and if its not treated at the right time, it causes dark and pigmented lips. Keep a Lip balm always handy, and apply it frequently throughout the day. Lip balms are addictive, so choose them wisely. Av .....
World Carnival
Holi Festival India. Holi is a colorful festival of India celebrated during spring season (February-March). The festival acts as an equalizer between different socioeconomic communities by eliminating differences, and bringing people closer to each other. Holi celebratio .....
Sardar Vallabhbhai Patel
We Shall Not Pay. Vallabhbhai lived up to his ideals. In 1920 the Congress Party passed a resolution on non-cooperation; it resolved not to cooperate with the foreign government in any way. Patel gave up his practice as a barrister, which used to bring him thousands o .....
Healthy Leg
Maintain a healthy body weight. A healthy diet will help you maintain a normal weight and thus reduce leg complaints. (At a normal body weight, your BMI should be between 19 and 24; BMI = Body Mass Index: Your BMI is calculated by dividing your weight (in kg) by the square of your .....
Benefits of Collard
Caution. Like all good things, eat/juice collard greens in moderate quantity. Despite the health benefits they bring, too much may also cause harm to the body, such as swelling of thyroid glands. Do not drink of its juice more than three times a week. .....
Rules to play Kayaking
Sht Clck. A sht clck was recently intrduced t speed up the game. The attacking team have 60 secnds t have a sht n the gal r they lse pssessin. The sht clck is reset when the ball is intercepted by the ppsing team r the attacking team lses pssessin. The sht clc .....
Chourishi Systems