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ACE Fitness: "Explosive Plyometric Workout"
Plyometric exercises are one effective tool to challenge your body and build muscle without weights.
Image Credit: StefaNikolic/E+/GettyImages
Image Credit: StefaNikolic/E+/GettyImages
Activity
Body-Weight Workout
Body Part
Back, Arms, Abs and Shoulders
With an overhand grip, grasp a pull-up bar with your hands just farther than shoulder-width apart. Let your legs hang straight down towards the floor. Squeeze your glutes and core. Keeping your body as straight as possible, pull your elbows down to your sides to raise your chest to the bar. Pause, then reverse the motion with control.
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Activity
Body-Weight Workout
Body Part
Back, Arms, Abs and Shoulders
Skill Level
All Levels
Body Part
Legs, Butt and Abs
Stand with feet hip-width apart. Raise your arms out in front of you and slowly bend your knees as you push your hips back to squat down as far as comfortable. Pause, then press through your heels to stand back up. As you stand, lower your arms back to your sides.
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Skill Level
All Levels
Body Part
Legs, Butt and Abs
Activity
Body-Weight Workout
Body Part
Butt, Legs and Abs
Stand with your feet hip-width apart. Bend your knees as you push your hips back to squat down. Press through your heels and jump up into the air, swinging your arms to gain momentum. Land lightly back into the bottom of the squat before you start your next rep.
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Activity
Body-Weight Workout
Body Part
Butt, Legs and Abs
Activity
Body-Weight Workout
Body Part
Abs, Arms and Shoulders
Start on your hands and knees with your shoulders stacked above your wrists and your hips directly above your knees. Step your right foot back and then your left foot to balance on your hands and toes. Your body should form a straight line from the top of your head to your heels. Tuck your tailbone to engage your core and squeeze your glutes. Hold this position while maintaining a neutral spine.
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Activity
Body-Weight Workout
Body Part
Abs, Arms and Shoulders
Activity
Body-Weight Workout
Body Part
Chest, Shoulders and Abs
Get a high plank with your core and glutes engaged. Your shoulders should be stacked over your wrists and your hips should be in line with your head and heels. Bend your elbows at about a 45-degree angle from your torso and lower your body toward the ground. On the way down, squeeze your shoulder blades together. When your chest hovers just above the ground (or however far down you can go), press into the ground and push your shoulder blades apart to return to the starting position.
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Activity
Body-Weight Workout
Body Part
Chest, Shoulders and Abs
Get a high plank with your feet elevated on a chair or workout bench, palms on the floor. Your shoulders should be stacked over your wrists and your hips should be in line with your head and heels. Bend your elbows at about a 45-degree angle from your torso and lower your body toward the ground. On the way down, squeeze your shoulder blades together. When your chest hovers just above the ground (or however far down you can go), press into the ground and push your shoulder blades apart to return to the starting position.
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Activity
Body-Weight Workout
Body Part
Abs, Arms, Chest and Shoulders
Get a high plank with your core and glutes engaged. Place your palms just inside your shoulders, hips in line with your head and heels. Bend at your elbows, keeping them close to your sides. On the way down, squeeze your shoulder blades together. When your chest hovers just above the ground (or however far down you can go), press into the ground and push your shoulder blades apart to return to the starting position.
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Activity
Body-Weight Workout
Body Part
Abs, Arms, Chest and Shoulders
Activity
Body-Weight Workout
Body Part
Abs and Chest
Get in a high plank position, balancing on your palms and toes with your body in a straight line from heels to hips to head. Keep your palms under your shoulders and your back in a neutral position. Brace your core. Drive one knee up toward your chest, then return it to the floor. Repeat with your other leg. Alternate as quickly as you can while maintaining the plank position.
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Activity
Body-Weight Workout
Body Part
Abs and Chest
Activity
Body-Weight Workout
Body Part
Legs
Stand with your feet hip-width apart. Raise your heels off the ground and balance on the balls of your feet. Pause, the slowly lower your heels back to the ground.
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Activity
Body-Weight Workout
Body Part
Legs
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Image Credit: Noam Tamir/LIVESTRONG.com
Begin kneeling about three feet away from a chair with your back straight and arms at your sides. Place your palms on the edge of the chair. Brace your core. Bend your elbows as far as possible with good, comfortable form to lower your body toward the chair. Pause, then push against the chair and straighten your elbows back to return to the starting position.
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Image Credit: Noam Tamir/LIVESTRONG.com
Activity
Body-Weight Workout
Body Part
Abs, Butt and Legs
Stand with your feet close together. Transfer your weight onto one foot, bend the other behind you and grab your raised foot with that side’s hand. Hold your other arm to your side for balance. Bend the knee of your planted leg and push your hips back to lower as far as comfortable. Press through your left foot to return to standing.
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Activity
Body-Weight Workout
Body Part
Abs, Butt and Legs
Activity
Body-Weight Workout
Body Part
Butt and Legs
Start with your butt, hands and heels on the floor. Place your hands behind your back, flat on the floor. Brace your core. Press through your hands and heels and squeeze you glutes to raise your hips several inches off of the floor. On your hands and feet, walk backward by alternating steps with each hand and the opposite foot. After a few steps, change directions and walk forward back to start.
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Activity
Body-Weight Workout
Body Part
Butt and Legs
The 52 Best Body-Weight Exercises for Every Fitness Level and Goal
ACE Fitness: "Explosive Plyometric Workout"
