10 Bodyweight Exercises That Will Make You A “Belieber”
No, that wasn’t a typo.
And yes, I am a “belieber.”
In fact, to my knowledge, half the staff at DC Fitness are Belieber’s.
That includes Larrell Kenny Gary @larrellkg & myself.
There are 6 main problems I’m seeing as a gym owner and just in the fitness field in general:
– Our private studio doesn’t allow clients to train in here on off days
– Stress levels and long hours of sitting are rising especially in Los Angeles leading to increased muscle imbalances and injury rates
– Most of our clients’ have no set workout routine outside of DC Fitness
– True interval routines aren’t clearly understood in the fitness world
– Time to commit to working out is decreasing
– Everyone’s looking for ways to constantly switch up their workout routines
Larrell Kenny Gary and I have been brainstorming for a while now, and have come up with “8spresso.”
What is 8spresso?
8spresso is a membership website I’m creating, set to launch in October/November. It’s a combination of HIIT (high intensity interval training) mixed with mobility work (which takes the place of rest). Instead of resting, which you need to during HIIT routines (and most HIIT programs do not implement therefore making it less effective for fat loss), 8spresso utilizes stretching in it’s place. If you lack flexibility, have injuries, want to lose body fat, and looking for a fun way to supplement your current workout routine, 8spresso may be a great fit for you.
The membership site will include:
– (3) new 30 minute bodyweight HIIT/mobility routines each week
– 1 weekly mobility circuit to do at your desk
– The whole routine will be filmed at length so you can follow along with yours truly (me) minute to minute.
To give you a sneak peak, here are 10 bodyweight exercises you’ve probably never seen before that are in my first month of 8spresso workouts:
1. Reverse Hyperextensions
Great glute exercise. Lay on a table or elevated surface with your torso flat on the surface. Hinge at your hips so your legs are at a 90 degree angle to your torso. Using the glutes and hamstrings, lift one leg up until it is parallel to your torso. Shoot for 10-30 reps per side, and slow down the lowering (eccentric) portion to feel it more.
2. Bodyweight Rows
I used to benches here, but you can use two chairs, tables, or anything sturdy and elevated. Place your upper arm and elbows on the surface with your knees bent and feet under your knees. Using as little lower body as possible, drive the elbows into the surface to raise your torso as you extend your hips straight. 5-20 reps.
3. Towel Face Pulls
I used a band here, but you could also use a sweatshirt or anything that can hold your bodyweight. Start with your body at a 45 degree angle to the ground with your arms straight. With your elbows high (90 degrees relative to your torso) pull your body up to the hands, squeezing the shoulder blades together. If it’s too easy, move your feet forward, if it’s too hard, move back. 10-20 reps.
4. Towel Assisted Pistol Squats
Holding a towel, band, sweatshirt, etc at shoulder with tied around a stable post, bring one leg at 90 degrees relative to your body with your knee straight. Keeping it straight, sit back into the opposite hip and squat down. Drive thru the heel on your way up and stand up straight. 5-15 reps per leg.
5. Door Pull Ups
This can only be done on a very sturdy door (optional: use a sexy spotter like I did here). Lodge a towel underneath so it doesn’t move. With your knees bent, grip the top of the door frame overhand. Pull yourself up until your chin gets above the frame. Lower yourself slowly to the beginning position. Perform 3-15 reps.
6. Frog Holds
This is a great core (anti-flexion) movement. I got it from my B-Boy breakdancing days (kidding, I only did balet). With your hands flat on the ground, bend your elbows slightly and put the knees on the upper arm (toes still touching the ground). Lean forward until your feet raise off the ground and you are now only balancing on your arms. Hold for maximum time.
7. SLDL to Jump (T-Stand to Jump)
With a soft bend in one knee (almost completely locked out), drive your torso down (with your chest up) and lift your opposite leg until your leg and torso are parallel and you feel a deep hamstring stretch. Explode to the beginning position and jump with the leg that is off the ground, driving the knee to the sky. When you land, land on one leg. Perform 5 to 20 reps per side, and to make it harder go as fast as possible.
8. Dragon Flags in the Doorway
This is a very advanced movement (I still struggle a bit with it). The goal here is to you use your arms against the door frame to lift your body up, hinging at your upper back. From just under the chest to the toes, you should be in one straight line. If this is too hard, work on the lowering (eccentric) portion only and get to the top position by any means necessary. 3 to 15 reps.
9. Reverse Bridge
I showed the single leg variation here, but if it’s too hard, feel free to regress to the double leg version (both feet flat on the ground). Place your hands by your head with your elbows to the sky. Bend your knees and bring your feet underneath your knees. Lift your hips off the ground by driving your hands into the ground and bridging up your hips. Perform 5-20 reps.
With your hands bisecting your thigh (halfway between your kneecap and hip bone), legs and torso straight, push thru the ground and lift your legs is high as you can while keeping them straight. Hold for max time. If it’s too hard, try with one heel still on the ground.————–