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.
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.
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.
Body Saw
Place your feet in the foot loops so that your feet are facing downwards. Get on your forearms and make your body parallel to the floor. Use your forearms to push yourself back and forth. Keep your body as straight as possible.
Mountain Climber
The Bodyweight® Mountain climber is a core conditioning exercise that targets the Abs. Start in a push-up position, your feet in the foot loops. Start "climbing" by pull your knees up towards your chest, one at the time.
Pull Up Angled
Grab the handles palms down. Slightly bend your knees and extend your arms over your head. Retract your shoulder blades and pull your body up driving your elbows down to your side.
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.
Low Row
Grab the handles with your arms extended. Lean back to appropriate resistance angle. As you pull forward, squeeze shoulder blades together. Keep shoulders pulled down and back. Pull up your body using back and arms. Keep elbows at a 45-degree angle to body.
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.
Biceps Curl
The Biceps Curl is one of the most basic exercises to perform for biceps development. Grab the handles and lean backwards. Pull yourself up using your biceps, keep your body rigid. 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.
Chest Fly
Chest flyes is a great exercise for strength and stability in chest, arms and core. Grab the handles and lean forward with straight arms and a rigid body. Extend your arms outwards. Push yourself back.
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.
Hip Abduction
Lie on your back with your heels in the foot loops. Lift your butt off the floor and keep your body straight, do not let your hips down. Spread your legs and then close them.
Hamstrings Curl
Place your heels into the foot loops. Lift your hips off the floor keeping your body straight and rigid. Keep your feet together throughout the exercise. Pull your heels toward your hips. Straighten both legs to get back to the starting position.
Hip Press 2
Lie on your back with your heels in the foot loops. Come closer to the straps so your legs make a 90 degree angle. Lift your butt off the floor and squeeze.
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 Push Down
Grab the handles and lean back, do not extend your arms. Keep you arms bent in a 45 degree. Raise yourself by pushing tour hands down, using your triceps.
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.
Pike
The Pike is a core exercise that targets the Abs. Start in a push-up position, your feet in the foot loops. Pull your body upwards into a pike position fully contracting your Abs at the top. Lower your body down 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.
Single Arm Curl
Grab one handle. Elbow flexed. Lean to allow tension. Lower yourself without bending your body by extending your arm. Once your elbow is fully extended pull yourself back using the biceps.
Dips
Stand between the straps. Grab the handles from the outside with the straps under your arms. Lower yourself as low as you can. Push yourself back up again using your triceps.
Cross Over
This is a reverse variation of the Chest press. Cross your arms in front of your body. The exercise stimulates the chest muscles and it is important to really cross your arms as much as possible, preferable so the elbows will meet. Increasing the angle of the lean will increase the difficulty of the exercise even more.
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.
Hip Press 2
Lie on your back with your heels in the foot loops. Come closer to the straps so your legs make a 90 degree angle. Lift your butt off the floor and squeeze.
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.
Hip Abduction
Lie on your back with your heels in the foot loops. Lift your butt off the floor and keep your body straight, do not let your hips down. Spread your legs and then close them.
Triceps Extension Reverse Grip
Grab the handles palms facing you, straps over shoulders. Lean forward. Bend elbows until your hands reach your forehead. Extend elbows and push yourself back to the starting position.
Create your own Bodyweight® workout
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