- In this video we're going to cover a variety of bodyweight
exercises and workouts doable for every level.
Stay tuned.
(upbeat music)
What's up creators?
My name's Joey and I'm the creator
of New Territory Fitness
an online platform dedicated to helping
everyone use movement to fuel your best work.
When it comes to training our fitness
sometimes hectic schedules, travel or life in general
gets in the way and we can't make it to the gym
or sometimes we don't even wanna go to the gym
but we still wanna take control of out fitness.
Well, no worries, because in this video
we're going to breakdown nine easy bodyweight exercises
that you can do anywhere and require zero equipment.
So let's start by breaking down each movement
and we're gonna group by what area each
movement focuses on.
Our biggest muscles are found in our lower body
including our quadriceps, glutes and hamstrings.
However, if we're sitting most of the day,
a lot of these muscles are remaining dormant,
so it's important to get them moving
and active and strengthen them up.
One of the single best movements to get
all of our lower body muscles working is the squat.
So for the squat, we wanna set up with our feet
underneath our shoulders and our weight in our heels.
You wanna take a big breath in, squeeze your abs
start the squat by pushing your hips back
and lowering them.
Make sure your back stays upright
and your weight remains in your heels.
Lower all the way down until your hips
go below your knees.
Come back up from the bottom of the squat
by squeezing your quads, the muscles on the front
of your legs and muscles in your butt, your glutes.
As you stand up, exhale at the top.
Beginner levels can customize the squat
by squatting to a higher target, such as chair
or doing an assisted squat and holding on to
something as you squat down.
Advanced levels can customize this by holding
on to some weight as you squat.
Reverse lunge.
Standing tall, takle a step back
and gentle lower your back knee to the ground.
Keep your core tight so your body remains upright.
Stand up by pressing into the ground
with your forward leg using your quads and glutes
to straighten up your body.
Once you're standing up, repeat the movement
with your opposite leg.
You can customize this movement by lunging
partially down and not getting your knee
all the way to the ground,
or by doing an assisted lunge
and holding on to something to help get yourself up.
Upper body.
Alright, so now these movements
are gonna focus on our upper body
including our shoulders and chest and back.
Push-ups, push-ups are super great
for strengthening our chest and our shoulders.
With the push-up you wanna start in the plank position
so our arms are locked out,
shoulders stacked above our wrists.
We are gonna lower our chest to the ground,
keeping our arms tucked to the side.
Lots of times, especially with stock photos,
you'll see these flared out elbows in the push-up.
That is not the best way to do a push-up
and that it a great path to getting elbow tendonitis.
So we wanna keep the elbows tucked into the side
at no more than a 45 degree angle flailing out.
Also a full push-up is making sure
you get your chest tapping the ground,
however you need to do that.
Just lowering down half way is not a push-up,
sorry Gaston.
Once your chest is on the ground,
activate the muscles in your shoulder and back
and your arms and press up locking yourself out.
Some ways we can customize this is by lessening
the load on our arms.
That means taking some weight off our body
by doing push-ups off of our knees.
Another modification is increasing the angle
which also helps lessen the load on our shoulders,
so you can do push-ups off an object,
such as a bench or a chair or table.
You can basically, choose whatever height
is appropriate where you can do the full range
of motion of the push-up,
which would mean getting your chest to tap
whatever target this is, and pressing back.
That can either mean doing a push-up off a wall,
which is totally cool.
Dips, dips are excellent for strengthening
our triceps, the muscles on the back
of our upper part of our arm.
So the dips, you wanna find a bench or a chair,
place your palms behind you, keep your core tight,
straighten out your legs and then lower yourself
getting your shoulders to get level with your elbow,
and then using your triceps,
the muscles in the back of your arm, press up
and lock out your arms.
You can customize this movement by bringing your
legs closer to your body so you alleviate
some of the weight that you're gonna
be pressing up with your arm.
You can also customize this by going
off of a higher target, such as counter top or a table.
Just make sure it's sturdy enough to press through
and not tip over.
Core.
These movements are gonna help strengthen
our core or our abs.
First up we have sit-ups.
With a sit-up we're gonna lie on our back.
You can bring your feet into a butterfly position
or a straight legs and then activating our core
we're going to sit all the way up,
touching in front of our feet,
and then lowering ourself back down
touching above our head.
If you cannot do the full range of motion
you can customize this by doing crunches,
but you wanna work up to doing the full range of motion
as you are able to.
V-ups.
V-ups are a slightly more advanced version
for working on our core they also help work
on the lower part of our abdomen.
With a V-up we wanna have a nice straight body.
We gonna reach our hands over our head
and then engaging our abs, we're going to
lift our legs and our hands up
with the goal being to touch our hands to our toes.
The goal is to keep our legs and arms as straight
as possible so you look as much like a V as possible,
but however you can engage your core
is still a great, potent movement.
You can modify this by doing knee tucks
so you're still balancing on your hips
but you're not straightening your legs
up all the way, you're just tucking your knees up
and engaging your core as you lift yourself up
and then another customization for this
is doing leg raises, so you're lying on your back
lowering your legs down and then lifting your legs up.
This is still a great way
to engage the lower part of your abdomen.
And our third core movement is plank.
Planks are a static movement
and they are excellent for strengthening our core.
So plank is basically the position you're in
at the start of a push-up.
We're gonna keep our arms nice and straight,
shoulders stacked above our wrists.
We wanna keep our core nice and tight.
This is key.
We wanna keep our body in one, nice straight line
so that means squeezing our abs, engaging our abs
as we stay in a rigid straight line.
You can customize the plank by going
off of a higher target, so a chair, table, bench
something that's sturdy and something you can press off of.
And our last group of movements focuses on our engine
or our aerobic capacity.
Basically, these movements are designed to get
our heart rate up which increases our intensity
for the workout which gives us more bang for our buck
in getting more out of a shorter workout.
So, first up is burpees.
Our goal with the burpees is to start standing up
get our chest all the way to the ground,
press back up, get back into a standing position
and add a little hop at the end.
So there are a couple of ways to move
through this movement.
The quickest and our target goal for doing a burpee
is to jump into every position.
If the jumping gets to be too much
you can break this down into more individual components.
So you can step back one leg at a time individually,
bring down one hand at a time individually.
The goal here is to get your chest all the way to the floor
and then stand back up and hop at the end.
So you do that however you need to do that.
So you can break it down into little pieces
or you can use a chair for an assist.
However you need to do that, just try and get through
the entire range of motion to do the full burpee.
And then lastly we have jumping jacks.
So you probably did this in grade school.
You're gonna jump your hands and your feet out
and then bring them back in together jumping every time.
You can customize this by doing side jacks
where you're basically doing the same movement
of jumping jacks but you're just moving side to side
and omitting the jumping part,
which is a little less impact on your knees
if that is an issue for you.
All right, so those are nine easy body weight movements
that requires zero equipment and you do anywhere.
And with a couple of those movements
you probably saw that it's easy to add some weight
if you wanna make it a little bit more challenging
but that is totally not a requirement
and especially if you're starting out
you just wanna start with bodyweight.
It is potent enough.
So let's incorporate some of these movements
into some workouts.
So really the sky and your imagination is the limit
as far as mixing and matching these movements
into a workout, but here are three workout templates
with some example movements that you can use
and feel free to swap out any of the movements
to fit whatever your goals our or whatever you're
feeling for the day.
The pyramid.
So with the pyramid, we're going to start
with a big number of reps and then gradually
the number of reps will get smaller and smaller
until we reach the top of the pyramid.
So for one example of the pyramid
we'll do 50 jumping jacks, 40 sit-ups,
30 squats, 20 second plank hold, and 10 burpees.
This is a template.
It is supposed to work well for you
so if those numbers are too high to start with
you can always modify, cut it in half,
do 25, 20, 15, 10.
Find what works well for you.
The next workout idea is beat the clock.
So you're gonna pick two or three movements,
such as squats, push-ups and sit-ups.
You're gonna start a timer and do one rep of each movement
in the first minute, then the second minute you're gonna
do two reps of each movement, third minute,
you're gonna do three reps of each movement.
The goal is to complete the total number
of reps for whatever that minute is within that minute.
So obviously, this is going to get much harder
as the clock increases 'cause you're gonna
have more work to do.
So the goal is to try and get
into the eight, nine minute range.
See if you can get passed 10 minute range.
Obviously, it'll be easier if you just have two movements
to do verses three movements to do.
So kinda find what feels good because this is kind of
a fun way where it starts off a little easy.
Also it's a great way to warm up and get into it.
And then very, very quickly it starts
getting very, very challenging.
10X Amrap.
For this one, set a 10 minute clock
and pick one movement from each of our groups,
such as burpees, V-ups, dips and reverse lunge.
In those 10 minutes you're going to cycling
through doing 10 repititions of each movement.
And once you hit the end, you'll repeat from the beginning
and trying to get as many rounds of those movements in
that 10 minute window as possible.
That what the AMRAP is, as many rounds as possible.
So these are just a few ideas to get you going
but the sky is the limit and find something
that works well for you.
Also check out our workout playlist
where we have a fully guided workouts
that include a lot of the movements
we went over in this video.
And if you want more stuff like this,
be sure to check out NTX GO
where we post a brand new workout video
every single day.
I hope you found some useful exercises
and workouts in this video.
If you enjoyed it, please give it a thumbs-up
and let me know you're thoughts in the comments below.
For more videos like this, be sure to subscribe.
Thanks for watching and stay moving.
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