Sprinters Start
Grab the handles “palms in” with your elbows bent at sides. Position the straps underneath arms. Step forward with one leg. Lean into the straps. Drive off front leg and bring rear knee forward. Return to start position.
Triceps Extension
Grab the handles with your palms facing downwards. Keep your body in a straight line and lean forward. Let your hands in so that they are directly over your shoulders. Now extend your arms out and upwards.
Torso Rotation
Grab the handles, lean backwards with extended arms. Drive your hands away from the chest, rotate arms and torso until your shoulder is square with the straps.
Pull Up
Grab the handles palms down. Sit down or lie back. Sitting is easier, lying is harder. Extend your arms. Pull yourself up, bending your elbows until your hands reaches your head.
Row
The Bodyweight® row is an upper body exercise that targets the back and arms. Hold the handles, lean backwards. Bend your elbows, pulling your body towards your hands. Your elbows should remain close to your body. Your torso should be rigid, avoid any sagging or aching in your low back or hips. Get back to starting position by slowly lower your body, straightening your elbows without your shoulders rolling forward.
Biceps Hug
The Biceps Hug is a great exercise for the biceps. Grab the handles and lean backwards with a rigid body. Lift your elbows outwards. Keep your elbows high and use your biceps to drag yourself up. This basic biceps exercise can be increased in challenge level by progressing the angle of lean. As well, suspending one leg in front, behind or to the side will increase the balance and strength required.
Push Up Crunch
The Push Up Crunch is a great chest training exercise, and also works the core, shoulders and triceps. It's a push up with a crunch in between.
Chest Press
The Chest press is a upper-body strength exercise. Grab the handles and lean forward, straight arms and rigid body. Perform a push up. You can easily vary the angle and intensity of the exercise.
Pike Pendulum
Place your feet into the foot loops and get into a push-up position. Keep your legs together. Begin by swinging your legs side to side keeping your hips as still as possible.
Jumping Crossing Lunge
Hold the handles. Take a step to the side and perform a reverse lunge. Push off in the opposite direction. Land with the opposite foot.
Hip Press 1
This Hip Press is a very intense exercise that targets the hamstrings and also involves the glutes and back extensors. Press your hips towards the ceiling, making a straight rigid line from your sternum bone to your pubic bone. Do not allow your low back to arch.
Lunge Side Strech
Grab the handles palms down. Stand wide apart with your feet. Lean over to one side, bending the knee, keeping the other leg straight.
Leg Extension
Start in a push up position with your feet in the foot loops. Bend your knees 90 degrees. Keep your back straight and extend your knees until your legs are straight. Slowly bend your knees back to the starting position.
Hamstrings Bicycle
Place your heels into the foot loops. Lift your hips off the floor keeping your body straight and rigid. Pull one heel toward your hips, keep the other leg straight. Alternate.
Front Squat
To perform a Front Squat you place the straps under arms. Lean into a 45 degree plank position, until you are standing on the balls of your feet. Bend your knees and your hips as you sit back into a squat position. As you stand back up drive thru the ball of your feet.
Overhead Squat Extension
Grab the handles. Lean backwards, arms extended, squat. Drive yourself up with your arms straight until you stand upright.
Reverse Fly Alternating
Grab handles with palms facing down and your arms extended. Lean back. Pull your body up by pulling simultaneously back and up with left arm, back and down with right arm. Return to start position. Alternate arms. Remember to keep your arms straight. Do not allow your elbows or wrists to bend.
Triceps Push Down Reverse Grip
Grab handles palm facing forward. Take a stance to allow your back foot to assist you. Lean back. Bend your elbows. Keep your back straight. Extend your elbows and push yourself back up to the starting position.
Power Pull
Hold single handle with one hand. Lean back. Twist away and extend the arm outward. Pull your body upwards, using a rowing motion. At the same time, bring the other arm as high as possible along the straps by twisting body.
Lunge Side Strech
Grab the handles palms down. Stand wide apart with your feet. Lean over to one side, bending the knee, keeping the other leg straight.
Calf Raises
Stand between the straps and grab the handles. Lean forward and let your arms be outside the straps. Get up on your toes as high as you can. Slowly let your heels get down to the floor.
Create your own Bodyweight® workout
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