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  • What's up guys? Jeff Cavaliere, ATHLEANX.COM.

  • We're going to continue our series today of our 8 Best Exercises.

  • This time covering the 8 Best Bodyweight Exercises you can do.

  • And we're going to mix it up guys, it's not just strength training exercises but conditioning

  • as well.

  • If you want to be an Athlete, you've got to train like an Athlete.

  • We're going to combine both strength and conditioning to cover each of these 8 exercises.

  • And guess what?

  • We're going to cover your whole body too and the only piece of equipment that you'll need

  • to manipulate your own bodyweight for a few of the exercises is a single Pullup Bar.

  • Guys if you don't have one already, invest in one. 10 to 15 bucks is well worth your

  • development here.

  • So let's get it started. The 8 Best Bodyweight Exercises you can do.

  • Alright let's kick this list off the right way, with the old classic Pull Up.

  • There's no way that we can get through an 8 Best Exercises list without including this

  • one

  • because it simply is one of the best things you can do for your upper body and it is a

  • great Bodyweight option.

  • Now let's say you are not getting enough out of a Pull Up. Or you're looking for something

  • more advanced or more difficult,

  • we can involve more muscles in the exercise by simply switching our grip.

  • And the thing here guys you will see, the common theme with all these exercises is there

  • are certainly ways to modify

  • to make these exercises more of a regression to make them easier or make them a progression

  • to make them harder.

  • And being able to master that is the key.

  • Because you never want to get stagnant with any of your upper body exercises or any of

  • your Bodyweight exercises period.

  • So here if I switch my grip up to what we call the Commando Pull Up.

  • Now I've got a Core involvement because my body wants to twist in one side as soon as

  • you take this over under grip.

  • You can't let that happen.

  • We're going to let our Core kick in and actually help us to stay stable while we Pull Up to

  • each side of the bar.

  • Of course a little bit extra Forearm involvement here, a little bit of Biceps, never a bad

  • thing here when we're trying to Amp Up the intensity of the exercise.

  • Let's stick with that theme though, as we move to number 2. Let's get those Biceps a

  • little bit more involved.

  • And of course let's get that Core a little bit more involved too just by flipping the

  • grip all the way over to what we call a Chin Up Knee Up.

  • And you can see as I do this exercise, it's two parts. The first part is getting my head

  • up over that bar through a natural Chin Up.

  • Which we know that positioning will work our Biceps a lot more than it would in a normal

  • Pull Up positioning.

  • And of course, let's involve those Abs as well by finishing with the Knee Up.

  • Guys a great way to get more out of your Bodyweight Exercises and Training is to put more in them.

  • And you can see this exercise gives us that opportunity.

  • Add a few more muscle groups, make the movement a little bit more complex but you're going

  • to get the rewards that you're looking for, much quicker.

  • Ok, let's throw the equipment away altogether and shift to the other half of our body, our

  • Legs.

  • And by far one of the most difficult lower body exercises you can do is a Bodyweight

  • exercise and it's a the Slick Floor Bridge Curl.

  • And you can see, all you need to do is put on a pair of socks, find some kind of a slick

  • floor. Which here I'm using tile, you can use a wood floor.

  • Anything that you can actually just slide your socks on and you've got one of the best

  • Glute Hamstring developers in your arsenal.

  • The great thing about the Slick Floor Bridge Curl is you're actually training your muscles

  • to work the way they're supposed to work.

  • You don't ever want to have your Hamstrings trying to work without the help of the Glutes.

  • You see far too often, when the Hamstrings have to do all the work, that's when you get

  • a Hamstring injury.

  • Let the bigger stronger Glutes kick in and this exercise forces you to do that by holding

  • your Bridge up high and then initiating the Hamstring Curl.

  • Of course we can't neglect the front side of our legs and this exercise gives us an

  • opportunity to make sure we don't.

  • This is our Levitation Squat.

  • The Levitation Squat is actually a really good exercise for those particularly those

  • that have a hard time maybe even attempting a Pistol Squat.

  • The Pistol Squat puts our leg out in front of us which makes it a lot harder for us to

  • even balance.

  • It's not necessarily that you don't have the single leg strength to execute it, but you

  • might not have the single leg strength combined with the balance to execute it.

  • Now, can you progress yourself to a Pistol Squat? By all means, Yes.

  • And you can actually self spot yourself by hanging on to a bar when you perform it, until

  • you build the adequate strength and balance to do it.

  • But I'm going to tell you, I still love the Levitation Squat. It makes my knees feel a

  • little bit better

  • and I'm able to actually push and get a little bit more out of every single rep and therefore

  • for me, I put it right at the top of my list.

  • Ok, you knew that no Bodyweight list would ever be complete without some variation of

  • a Pushup.

  • Right, we know that we're going to have to target our Chest with some type of Pushup

  • because that really is the best option outside of Dips.

  • But we're trying to limit the equipment here, right, I always said only a Pull Up Bar.

  • The bodyweight Pushup that I like here is the Divebomber Pushup because if you perform

  • this exercise correctly you're not just targeting your Chest,

  • but you're actually heavily targeting your Shoulders, your Chest and your Triceps at

  • different ranges in the motion.

  • See when you first start your descent, you're actually working a lot on your Shoulders and

  • when you get down to the bottom of the rep

  • you're really maximizing your Chest and as you come back up and out, you're really contracting

  • the Triceps as you get a little bit of extension back behind your body.

  • You can make this even more difficult and more rewarding and even target, either the

  • Triceps or the Shoulders a little bit more,

  • by simply performing as I'm showing you here, a one and a half rep style of the exercise.

  • So come down into the front, if you want to work your Triceps and instead of coming all

  • the way back up, head back up for one more half a rep and then come back up.

  • Or if you want to work your Shoulders a little bit more, just simply stay at the top range

  • of the motion for just that extra half rep

  • and you'll be able to give your Shoulders just that little extra that they might need

  • to start making them pop even more.

  • Speaking of Shoulders, there's actually a way that we can work them and still get in

  • those conditioning benefits that I talked about earlier in the video.

  • And the perfect example here is a Mule Kick.

  • This exercise is incredibly demanding, trust me, if you haven't tried one, try it.

  • What happens is you've got to support your entire body weight, whatever that might be

  • and push your legs up towards the ceiling.

  • Every rep is basically a version of a dynamic or explosive Shoulder Press with your Shoulders

  • still in contact with the ground.

  • So instead of trying to push the Dumbbells up and away from you, you're trying to push

  • your body up and away from the ground.

  • And definitely a challenging exercise and one you should try and talk about the conditioning

  • benefits?

  • Do this for a minute straight and I'll tell you, your Heart will be pumping and you'll

  • likely be breaking a serious sweat.

  • Of course one of the most classic conditioning exercises you can do when you're talking Bodyweight,

  • is a Burpee.

  • But a Burpee alone is boring. We can do a lot more guys, if you want to train Athletic,

  • again challenge yourself to do more things.

  • Challenge yourself to do things in not just the sagittal plane, up and down but make yourself

  • more athletic by involving some rotation.

  • And the version I'm showing you here of the Burpee is certainly a way we can do that.

  • This is the Side Kickthrough Burpee or just a plain old Kickthrough Burpee.

  • This is a bitch but I love it, because it will get those lungs burning in no time, I

  • promise you.

  • And again, it's combining a great amount of athleticism to do it.

  • Yeah, there's some coordination involved here too but I promise if you just practice it

  • a couple times,

  • you're going to master this exercise and in doing so, get control of one of the best conditioning

  • bodyweight exercises that you can ever do.

  • Ok, last but certainly not least, let's break out the Pull Up Bar one last time and ratchet

  • up the difficulty level just a little bit more

  • for one of the most rewarding upper body Bodyweight exercises that you can do and that is the

  • Front Lever.

  • The Front Lever is going to demand two muscle groups work together that don't normally prefer

  • to work together and that is the upper back and the Core.

  • See you can do this because we know that the Core is going to have to provide the stability

  • to fight that force of gravity that's trying to bend you in half every single time you

  • lift yourself up.

  • And oh by the way, the only way you're going to be able to lift yourself up is by having

  • the adequate strength in your upper back to perform what is essentially

  • a Straight Arm Pushdown without weights to get your body up and against that force of

  • gravity.

  • This is absolutely one of the best exercises that you can do and it's one that commands

  • respect because everybody knows, it's pretty damn hard to do.

  • Don't be discouraged if you can't do it.

  • You can always break out an assisted band to try to anchor your feet in until you've

  • built up the strength to be able to do the exercise fully.

  • But still, whatever way you wind up doing it, it's still a great exercise and one of

  • the best to add to your bodyweight exercise routines.

  • Alright guys, so there you have it, 8 exercises to prove once again, that Bodyweight training

  • does not have to be inferior training.

  • As a matter of fact, our ATHLEAN XERO Program, we're going to throw away the Pull Up Bar,

  • give you all new ways to work your back and your Biceps without it

  • and not to mention, combine strength and conditioning always and give you progressive ways to help

  • you to build muscle.

  • That is available guys, at ATHLEAN XERO @ ATHLEANX.COM.

  • In the meantime, if you found this video helpful, make sure you leave your comments and thumbs

  • up below.

  • And remember, Bodyweight training, you can change the way you do exercises just like

  • we did with the Divebomber Pushup to elicit all new responses from those movements.

  • You can change the way you group exercises together. You can change the progresses and

  • you can regress if you have to.

  • It's all about how you put the exercise together that determines what you get out of them.

  • Alright guys, I'll see you back here again soon.

  • Let me know whatever else it is that you want to see and I'll do my best to bring it to

  • you here three times a week.

What's up guys? Jeff Cavaliere, ATHLEANX.COM.

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A2 US bodyweight exercise conditioning pushup squat body

8 Best Bodyweight Exercises Ever (HIT EVERY MUSCLE!)

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