Circuit Training Bodyweight Exercises
http://www.LeeHayward.com
In this video Im going to go over a total body workout routine that you can do using just bodyweight exercises.
The first exercise is the basic push up.
Push ups are great for building up the chest, shoulders, and triceps. They also bring the muscles throughout the mid-section and core into play as stabilizers to keep your body straight.
Here in the video both my self and my better half Patricia are doing the workout set for set.
Youll notice that here on the video we are doing the push ups with our hands placed on an exercise matt. This tends to make the exercise more comfortable then if you did them with your hands placed on the hard floor.
You can vary your hand spacing and positions with each set to work the muscles from different angles. Wider hand spacing tends to place more stress on the chest. And a closer hand spacing tends to focus more on working the triceps.
Were doing our bodyweight workout in a circuit routine fashion. Moving quickly from one exercise to the next. Only resting long enough for the other person to complete their set.
Here Im doing bodyweight squats. This is a great exercise that works the entire lower body from the quadriceps, hamstrings, hips, and glutes. When doing squats youll make the exercise a lot harder and get more benefit if you use a full range of motion and squat all the way down.
Here you can see Patricia doing bodyweight squats from a side angle. Youll notice that her upper thighs go down part parallel with the floor. This is what is referred to as a full squat.
When doing bodyweight squats you can hold your arms in whatever way feels best to you. You can hold them to the front as shown here, or you can keep them down by your sides.
Next we are moving on to bodyweight rows. I normally like to do this exercise in the smith machine as it keeps the bar more solid, but here on the video were doing them in the squat rack and holding the bar in place for each other so it doesnt slide or rotate.
Place your feet up on a flat exercise bench as shown in the video and then row yourself up until your torso touches the bar. This can be a tough exercise for beginners and will most likely take some getting used to.
Really focus on keeping your body straight throughout the exercise, dont let your hips sag down. It will help if you arch your back and expand your chest, almost as if you were trying to bring your chest up to meet the bar.
You can target different areas of the back depending on where you row. Pulling your stomach to the bar will work the lower lats more. And pulling your chest towards the bar will work more of the upper back and rear delts.
Now were moving on to one of my favorite abdominal exercises. Decline bench sit ups. This exercise is one of the best ab exercises because it works all areas of the mid-section, from the upper abs, lower abs, and obliques.
The steeper the decline on the bench, the hard the exercise will be.
Well, there you have it a complete total body workout using just your bodyweight. Like I mentioned before, go through each of the exercises in a circuit fashion, and then repeat the entire circuit again. A good goal to work up to is to perform 100 total reps of each exercise.
Bodyweight exercises are a quick and very effective way to stimulate some new muscle growth. Give this bodyweight circuit routine a try in your own workouts.
For more workout routines and exercise tips, check out my website at:
www.LeeHayward.com
Duration : 0:4:23
Tags: body, bodyweight, chest, circuit, exercises, female, fitness, lats, push, quads, rows, sit, squats, training, ups, weight, workout
May 28th, 2010 at 3:58 am
Sorry mate… …
Sorry mate… shouldnt lock ur elbows that much wen doing push ups
May 28th, 2010 at 3:58 am
Is this only for …
Is this only for guys? I’m looking for something for women; these look WAY hard to me, guess I’m outta here.
May 28th, 2010 at 3:58 am
do you get al 3 …
do you get al 3 heads of the shoulder in this workout?
May 28th, 2010 at 3:58 am
Love that chick
Love that chick
May 28th, 2010 at 3:58 am
@leemhayward
does …
@leemhayward
does tuis work al 3 heads of the shoulders? and would you say this is good for martial arts
May 28th, 2010 at 3:58 am
@pureassyrian1 Only …
@pureassyrian1 Only if the form is poor, his form is near perfect and therefore won’t cause any knee damage.
May 28th, 2010 at 3:58 am
maybe some will get …
maybe some will get knee injuries because they have weak joints, maybe others won’t. Who knows?
Anyway: good vid!
May 28th, 2010 at 3:58 am
lol idiot…. its …
lol idiot…. its bad for your knees if you have hundreds of pounds on there… not if you are only doing body weight lol
May 28th, 2010 at 3:58 am
@pureassyrian1: …
@pureassyrian1: What a geriatrics-minded myth. Why does squatting too low cause knee problems? It strengthens your glutes, tendons, quads, etc. If you’re really into cross training, but some light weight across your shoulders and blast out of this deep squat. If your knees are a problem; try aquacise.
May 28th, 2010 at 3:58 am
Doing fast full …
Doing fast full squats slowly strengthen your knees preventing knee injuries, just like ab work outs prevent back injuries.
So go that low is good, as long as your balanced and sturdy. if your feet are facing outwards and you’re doing low low squats, that can cause knee injuries.
May 28th, 2010 at 3:58 am
Don’t take it …
Don’t take it personally dude, I’m just saying that you’re squatting too low. Your quads should be parallel to the floor and 90 degrees to your tibia and fibula to prevent knee injuries. Overall nice video though.
May 28th, 2010 at 3:58 am
@pureassyrian1
Is …
@pureassyrian1
Is that your excuse for only doing half squats?
May 28th, 2010 at 3:58 am
the dude is …
the dude is squatting too low… can cause knee problems.
May 28th, 2010 at 3:58 am
Wonderful video you …
Wonderful video you have !!!! i received great learning :0 Please watch my videos for new ideas :0
May 28th, 2010 at 3:58 am
vive l’hyper …
vive l’hyper extension…..
May 28th, 2010 at 3:58 am
Sounds like a Cape …
Sounds like a Cape Bretoner to me?
May 28th, 2010 at 3:58 am
would you say this …
would you say this is a good routine for martial arts?
May 28th, 2010 at 3:58 am
hey Lee, you can do …
hey Lee, you can do the bodyweight rows with the Equalizer!
May 28th, 2010 at 3:58 am
thats his wife? …
thats his wife? Lucky Lee! TA-DOW!!!
May 28th, 2010 at 3:58 am
Let me see u touch …
Let me see u touch the ground! Big booty ho get wit it
May 28th, 2010 at 3:58 am
patricia has a nice …
patricia has a nice ass
May 28th, 2010 at 3:58 am
Great combo! but i …
Great combo! but i have to mention the locking of elbows during push ups and locking the knees during squats isnt too good for joints.
ur wife is hawt stuf!
May 28th, 2010 at 3:58 am
damn! shes got some …
damn! shes got some good form
May 28th, 2010 at 3:58 am
that chick is a …
that chick is a beast!
May 28th, 2010 at 3:58 am
bottom heavy and i …
bottom heavy and i like it