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Marty@VelocityPerformanceTraining.com
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www.VelocityPerformanceTraining.com - Marty@VelocityPerformanceTraining.com - 831.601.6529
Showing posts with label Bodyweight Exercises. Show all posts
Showing posts with label Bodyweight Exercises. Show all posts
Sunday, June 30, 2013
Thursday, April 11, 2013
5 Bodyweight Exercise Substitutions
Earlier this week I was contacted by a former client who moved to Japan to give them awesome exercise substitutions to make workouts better.
I decided to do the same for you. Here are 5 bodyweight exercises to do in place of common free weight moves:
1) Pushup becomes a Harder Pushup
It doesn't matter where you're at with pushups, there's always a way to make them harder. Here's a great progression:
- Wall Pushups (standing position)
- Kneeling Pushups
- Pushups with your hands on a bench or bar set at hip height
- Regular Pushups
- Close-Grip Pushups
- 1-Arm Elevated-Pushups (1-hand on 4 inch block)
- Decline Pushups
- Spiderman Pushups
- Decline Spiderman Pushups
- Decline Spidermand Close-grip Pushups <= Good times!
2) Dumbbell Squat becomes Jumps Squats or Total Body Extension
Dumbbell squats are a good start, but most people have grip problems. So let's keep the intensity but eliminate the need for weights by switching to Jump Squats.
Put your hands behind your head, Prisoner-style, dip your hips and knees, and drive up. Land with your knees bent and hips back to absorb the force in your muscles, not your joints.
But only do this on a soft surface, not concrete. preferably a floor covered in gym mats, or outside on flat grass.
3) DB Row becomes TRX Suspension Trainer Row
DB Rows are great, but most people use terrible form. With suspended rows, you must use good form, otherwise you can't even do a single repetition. So keep your body in a straight line and squeeze the muscles between your shoulder blades.
4) Leg Press becomes a 1-leg Squat Variation
Leg press can be dangerous for your low back because your spine will round at the bottom position. That's a no-no, just like doing sit-ups and crunches.
So you'll switch to a single-leg exercise to hit your quads and glute with a safer move.
If you are a beginner, use the 1-leg lying hip extension.
For intermediate, go with a split squat or reverse lunge.
If you're advanced, use the Bulgarian Split Squat (back foot elevated on a bench or step) or the 1-leg squat. You can use a resistance band looped around a pole or a TRX Suspension Trainer for support. Make sure to 'sit back' in the move to work your muscles better
5) Pulldown becomes Pull-ups (overhand) or Chin-ups (underhand)
Pulldowns are fine, but pull-ups are harder, and almost any time an exercise is harder, that means it's also better.
Your abs, upper back, lats, and arms all get more work from the pull-up.
Today I did chin-ups in my workout, and my entire body worked much harder to keep my strict form as my arms and lats tired out.
BONUS) Crunches becomes Cross-Body Mountain Climbers
Crunches are useless. Switch to a total body ab exercise that requires core stability and upper body strength. Plus, Mountain Climbers were one of the exercises used in a recent study that found 4 minutes of bodyweight intervals resulted in the same fitness gains as 30 minutes of slow cardio.
Put it all together and what have you got?
Amazing exercise substitutions.
Train Insane or Remain The Same,
Marty Ozaeta
Velocity Performance Training
VPTraining10@yahoo.com
I decided to do the same for you. Here are 5 bodyweight exercises to do in place of common free weight moves:
1) Pushup becomes a Harder Pushup
It doesn't matter where you're at with pushups, there's always a way to make them harder. Here's a great progression:
- Wall Pushups (standing position)
- Kneeling Pushups
- Pushups with your hands on a bench or bar set at hip height
- Regular Pushups
- Close-Grip Pushups
- 1-Arm Elevated-Pushups (1-hand on 4 inch block)
- Decline Pushups
- Spiderman Pushups
- Decline Spiderman Pushups
- Decline Spidermand Close-grip Pushups <= Good times!
2) Dumbbell Squat becomes Jumps Squats or Total Body Extension
Dumbbell squats are a good start, but most people have grip problems. So let's keep the intensity but eliminate the need for weights by switching to Jump Squats.
Put your hands behind your head, Prisoner-style, dip your hips and knees, and drive up. Land with your knees bent and hips back to absorb the force in your muscles, not your joints.
But only do this on a soft surface, not concrete. preferably a floor covered in gym mats, or outside on flat grass.
3) DB Row becomes TRX Suspension Trainer Row
DB Rows are great, but most people use terrible form. With suspended rows, you must use good form, otherwise you can't even do a single repetition. So keep your body in a straight line and squeeze the muscles between your shoulder blades.
4) Leg Press becomes a 1-leg Squat Variation
Leg press can be dangerous for your low back because your spine will round at the bottom position. That's a no-no, just like doing sit-ups and crunches.
So you'll switch to a single-leg exercise to hit your quads and glute with a safer move.
If you are a beginner, use the 1-leg lying hip extension.
For intermediate, go with a split squat or reverse lunge.
If you're advanced, use the Bulgarian Split Squat (back foot elevated on a bench or step) or the 1-leg squat. You can use a resistance band looped around a pole or a TRX Suspension Trainer for support. Make sure to 'sit back' in the move to work your muscles better
5) Pulldown becomes Pull-ups (overhand) or Chin-ups (underhand)
Pulldowns are fine, but pull-ups are harder, and almost any time an exercise is harder, that means it's also better.
Your abs, upper back, lats, and arms all get more work from the pull-up.
Today I did chin-ups in my workout, and my entire body worked much harder to keep my strict form as my arms and lats tired out.
BONUS) Crunches becomes Cross-Body Mountain Climbers
Crunches are useless. Switch to a total body ab exercise that requires core stability and upper body strength. Plus, Mountain Climbers were one of the exercises used in a recent study that found 4 minutes of bodyweight intervals resulted in the same fitness gains as 30 minutes of slow cardio.
Put it all together and what have you got?
Amazing exercise substitutions.
Train Insane or Remain The Same,
Marty Ozaeta
Velocity Performance Training
VPTraining10@yahoo.com
Sunday, March 28, 2010
The 7 Best Body Weight Exercises For Fat Loss
As being a super busy person my favorite types of workouts are ones that are Quick and Convenient!
Body weight exercises for fat loss are the foundation of many of my Velocity Performance Training For Fat Loss workouts.
No fancy equipment needed ~ just your own body.
All moves can be done right at home.
I love full body moves that challenge all the large muscles for a supercharged metabolism and a lean, toned body.
Here are 7 body weight moves for fast fat loss workouts you can do anywhere.
1. Prisoner Squat
2. Lunge
3. One Leg Romanian Deadlift
4. Push Ups
5. V-Ups
6. Side Plank
7. Belly Blaster
How To Use
~ if you are just getting started with your fat loss goals
~ when time is short and you want to stay on track
~ to add variety to your current workout
~ when you are traveling and have no other equipment
Do not be fooled!
These moves are quite challenging when you use them in your workouts with intensity. Using good form and keeping the rests between moves short keeps your heart rate up and makes your muscles work even harder!
I will typically choose 4 to 6 of the moves, perform 10 – 15 repetitions of each and repeat 3 times for a complete 15 minute Velocity Performance Training workout!
When you combine the resistance with the right amount of cardio ~ which are your "intervals" ~ and you clean up what you are eating ….you can double and even triple your Fat Loss Results!
What is Your favorite body weight exercise?
Your Friend & Coach,
Marty Ozaeta
831-869-5348
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