Tuesday, February 22, 2011

30 Bodyweight Exercise Alternatives

First, before we get into today's lessons, I just want to say to all of our friends in New Zealand that I'm very sorry and heartbroken to hear about the earthquake.

I hope that you and your friends and families who live in Christchurch are safe. I've traveled to New Zealand and the country has a special place in my heart. I can't imagine how difficult the past 24 hours have been and I hope the worst is over.


Now for the bodyweight workout tips...

I'm getting up at 4:30am on Wednesday morning to do a bodyweight workout in my hotel room before heading to the airport for a full day of travel from Panama back to Toronto.

Fortunately, it's easy to do a bodyweight workout when you have these exercise substitutions you can use instead of weights.

1) For Squats -> You can do:

- 1-leg squats
- 1-leg bench squats
- Bulgarian split squats
- Split squats
- Forward lunges
- Reverse lunges
- Step-ups
- Reaching lunges
- 1-leg deadlifts
- 1-leg hip extensions

(NOTE: For many exercises, including pushing and pulling too, you can play around with the 1&1/2 rep style - lowering to the bottom position, coming halfway back up, and then lowering again, and then coming all the way back up.)

2) For DB Chest Presses (of any kind) -> You can do one of these:

- pushups
- close-grip pushups
- decline pushup
- elevated pushups
- off-set pushups
- pushups with your feet on the ball
- pushups with your hands on the ball
- spiderman pushups
- pike pushups
- or possibly the hardest two-hand pushup of them all, decline close-grip spiderman pushups

3) To replace lunges if you have knee soreness:

First, see a doctor and have them diagnose the problem. Second, see a therapist and have them treat the issue. Third, see a trainer and have them assess where you need to work on flexibility and how you can include some "knee-friendly" exercises in your workout program.

These exercises include:

- Lying Hip Extensions (also known as Lying Hip Bridges)
- Single-leg Hip Extensions
- Lying Hip Extensions with your feet on the ball
- Lying Stability Ball Leg Curls

4) To replace DB Rows -> Using the smith machine, you can do...

- inverted rows
- underhand inverted rows
- inverted rows with your feet on the ball
- inverted rows holding the ends of a towel hung over the bar

5) For DB Rows -> Using the pullup bar, you can do...

- eccentric pull-ups
- regular pull-ups
- sternum pull-ups
- chinups
- side to side pull-ups

Whew. I think that was 31 or 33 replacements. Tons of ideas.

Last chance reminder: 

Wednesday is the last day to get 3 NO-equipment unique bodyweight workouts here:

=> http://www.Bodyweightcoach.com/go/turbulence

Just say YES to bodyweight exercises,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training


lala said...
This comment has been removed by the author.
Craig Ballantyne, CSCS, MS said...

Happy to help Lala.

indoor bike trainer said...

I was informed by your blog. It is really important for our body to have exercises to enhance our body stamina. I will do some of it at home and I will tell it to my friends too.By the article you have posted, I learned about the pros and cons on doing some exercises.

"how to get rid of cold sores fast " said...

I do go on gym every weekend. I'm working my weight loss plan for a week now. By doing exercises that being taught by gym coaches, for a short time I had already lost some pounds.