hey this is ryan and today i'm going to show you four kinds of bodyweight exercises that
most home workouts neglect if you look around you'll see that the vast majority follow the same
tired template of high reps of push-ups squats planks and burpees which are really just more
push-ups and squats now there's nothing wrong with those but if that's all you ever do
you're going to run into problems i'm talking about things like shoulder pain tight hamstrings
and even a weak back why is that well it's because those exercises are only working the body in a
couple of directions there's no rotation there's no shoulder range of motion there's no lateral
movement no coordination nothing to keep your body loose so you don't end up with back pain i'm going
to be honest with you just like most of the food they sell at the grocery store isn't actually good
for you most of the workouts you'll find here on youtube aren't going to give you a balanced
training diet so don't get me wrong there's some very strong people on there and some very smart
ones too but they're really kind of just slaves to the youtube algorithm so the most popular videos
you're likely to find are aimed at the majority of people who don't really know what they're doing
so in this video though i'm going to show you four examples of bodyweight exercises that won't injure
won't lose effectiveness and won't get boring now at the end i'll also tell you where to get
a full example workout that uses all of these and include some adjustments to make some
you know easier adjustments for you or even make them more difficult depending on your own level
sound good cool well let's get into it now the first exercise i want to show you
is one called the spiderman now it looks like this
and that's it now it's a great one for building pushing strength obviously but unlike push-ups
it's also great for rotational strength and coordination so as you can see it's forcing
you to coordinate your upper and your lower body now this is how we actually
move our bodies naturally outside the gym right so if you're looking for functional
strength you can actually use this is a fantastic move now next up is the crab
this is what the crab looks like and of course there's different variations but you can see right
away that i'm using my shoulders in basically the opposite direction i did with the spiderman
and this helps to develop your shoulders more evenly and keeps them from getting
stiff from just doing the same thing all of the time and this is going to build better
wrist arm and core strength as well as further improving your coordination which as i mentioned
earlier is important for how we actually move outside of the gym now you probably did this one
when you were a kid right but don't underestimate this move along with our shoulders most people
have tight hips from sitting down all day so to build more strength and mobility in the hips
we're going to take a look at the walking frogger which is our next movement here so check this out
now this is the walking frog and first off if you're like most people it's just fine to
do this one on your toes and without going down really as low as i'm doing right here
so you can actually bring your butt up a little bit higher into the air
when you're performing this particular movement and so what i want you to do is just focus on
taking smaller steps and working to sink down just a little bit further into that squat
each time now you'll also notice that this is going to really strengthen the legs but it's also
where we're using each leg independently so this is also something that's different than
just these standard squats that you typically do and since we're not kangaroos instead of hopping
we alternate pushing with each leg when we walk and when we run right so the walking
frogger builds your strength and mobility in the same way so once again check this out
walking forward and walking forward and so now you can see how not only strengthen the legs
but also improving hip flexibility mobility and coordination now the last movement i want to
show you also starts with the squat i call this one the monkey 180 now check this out
now when doing this movement what you'll notice is that you can tell it's also like a regular
monkey in there too the monkey 180. this is a variation of that monkey and i'll tell you
where you can learn that standard regular monkey in a couple minutes but the reason i'm showing
the 180 version here is because it's going to help build rotational strength and mobility
this is something that is sorely sorely overlooked in typical fitness programs now you might not
be able to do the full 180 that's absolutely fine too so even if you just do the 90 degrees
from here and just pop into a 90 degree position
you're also going to reap the benefits and that's good too because they're gonna be feeling for the
movement also you don't have to squat as deep as i'm going to do right now so check this out
what we're after is getting into a deep squat but again it's just important to work at your own
pace when you're doing this just focus on placing your hand down to where it's comfortable for you
and then you can practice twisting your body into a squat position so you can now see that
these moves are going to be just as effective as push-ups and squats but they go even further
by working each joint in more directions and when you want to and when you want to work up
to doing these continuously for several minutes then you'll find that they're just as effective
as burpees or other high intensity exercises for building cardio and that's the thing it's not a
matter of how many reps but looking at these and doing them for time again working up to being able
to do this comfortably is going to really give you the best benefits and the main difference is that
we're doing all this in a way that doesn't make you tight doesn't put too much strain on your
joints these make your body not just stronger but healthier now if you want to see a full workout
using these exercises along with some different variations that might be a better fit for you
and kind of match your level well then we're going to have that over on our website and go
check that out or maybe you just want to pick up a complete training program that incorporates these
moves and others into a complete foundation for well-rounded functional fitness if that's the case
then check out our elements program which is a full course you can do at home with zero equipment
you