What do YOU think isthe most evil leg exercise? Here are some of the answers I receive….
Prisoner Jump Squats
Pistol Squats
*Vulgarian Split Squats <= 100% pure evil (good call)
Bulgarian Jump Squats
Punisher Squats
*This is when you go all the way down, halfway up, then back down and then finally all the way up and that’s only ONE rep (using the Bulgarian Split Squat).
I’m shocked NO ONE mentioned Lunge Jumps!
Other than the jump squats, these are the perfect exercises to give your joints a break from the heavy lifting while still burning fat and yes, even get stronger.
And it doesn’t stop there.
For back exercises you can do…
Chin-ups
Inverted Rows
Strap Rows
Or moves without equipment like W’s, Y’s, L’s I’s and T’s
Stick-ups
Leg exercises “Prisoner Style” by keeping your hands behind your head and squeezing your shoulder blades. This does wonders for people that sit a lot during the day.
Bodyweight Renegade Row – this is a great way to boost your core strength, too.
For the chest…
There are dozens of pushup varieties. Just do the one that allows you to hit the rep range given in your program…
So if you have a program that calls for 12 DB Chest Presses, you could do 6 per side of the Decline Spiderman Pushups.
Bonus tip – Keep those elbows “tucked” and you’ll save your shoulders when doing regular Pushups. The elbows being flared out are terrible for your joints.
The list goes on and on…
Your own body is more versatile than you think…
You can become more mobile…
You can become more flexible…
You can burn more fat thanks to NEW exercises…
You can even get stronger and build muscle (just switch to different rep schemes and a split program)
And to build muscle using just your bodyweight, just follow these simple steps…
1) Use a workout split
2) Add progressive overload (YES, you can do this with just your bodyweight with advanced techniques)
3) Do multiple sets (increase your volume)
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