Ugh, please do NOT do these 3 bodyweight exercises.
#1) Bench Dips with hands behind you on a bench – these are terrible for your shoulder joint … use close-grip pushups instead
#2) Crunches – These have to be one of the biggest wastes of time ever…no version of crunches will get you results. Just stop. You’re better off spending that time in the kitchen preparing healthy food…and heck, you’d be no worse off than if you just watched TV instead!
#3 Jumping on concrete, pavement, or with bad form – So far this year two NFL players have been carted off the field because they landed awkwardly after a celebratory jump…that’s embarrassing…and if it can happen to them, it can happen to you. Be careful with any jumps you do…or switch to Total Body Extensions. You aren’t getting paid $3-million a year to wreck your knees!
There are also many exercises that you can’t do because you don’t have the right equipment…or maybe you just want new exercises for variety.
Conditioning Exercise Ideas
– KB Swings or Total Body Extensions
– KB 1-arm swings
– KB high pull or DB Power Shrug
– KB 1-arm clean and press
– Burpee or Low-Box Jumps <= but safety first!
– Farmer’s walks
– Rack Walks
– Slamball slams, chest passes into the ground, or throws and sprints
Upper Body Exercise Ideas
– Floor press (lie on ground like a bench and press kb’s or Powerblocks) with a regular or close-grip (palms facing each other, elbows tucked in)
– Overhead press variations: 1-arm, alternating 1-arm, 2-arm and 1-arm push press, strict & controlled 2-arm press (1-arm presses can be done with elbow tucked in or elbow out)
– Pushups: regular, decline, close-grip, spiderman, T-pushup, elevated (one hand on top of the bell part of the KB), close-grip with hands on kb handles, off-set (one hand ahead of the other by one hand length)
– Upper back: KB shrug, KB 2-arm row, KB 1-arm row — rows can be done with elbows OUT, tucked IN, or underhand grip with elbows in
– KB lying pullovers
Lower Body Exercise Ideas
– Squat: Goblet, Front (KB’s racked up at shoulder height), bw, prisoner squat, total body extension
– Split Squat: Goblet, KB’s by side, KB’s in front rack position, bw
– Lunges: Reverse, Forward, Diagonal (Goblet, KB by side, KB’s racked, or bodyweight)
– Step-ups: (Goblet, KB by side, KB’s racked, bw)
– KB Deadlift
– KB RDL
– Jump Squats (done in pool is best, but make sure your swim suit is tied up!)
Core Exercise Ideas
– Ab wheel rollout (including diagonal) <= he has one of these, too
– Mountain Climber, Cross-body Mountain Climber
– Spiderman Climb
– Bear Crawl
– Renegade Row with light kb’s
TRX combos
– He also has a place to hook up his TRX in the front yard…so he could sprint out front and do a TRX move and then run back to the pool to do a KB exercise and alternate, OR he could do the the following TRX circuit on days he gets bored of the kettlebells
— TRX pushups
— TRX rows
— TRX 1-Leg Squats
— TRX Rear-delt Raises
— TRX Bulgarian Split Squats
— TRX Atomic Pushups
— TRX Curls
— TRX Triceps extensions
— TRX Ab Fallouts
— TRX Jackknives
Speak Your Mind