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.

Ric Mr said...

Cardio is a Waste of Time for Fat Loss

While the mainstream fitness media still insists that aerobic
exercise is a great way to lose weight, Turbulence Training users
know that interval training is the better way to burn body fat.

Still not convinced?

A recent study published by the North American Association for the
Study of Obesity, subjects aged 40 to 75 were instructed to do 60
minutes of aerobic exercise per day for 6 days per week for an
entire year.

Given the amount of exercise, you'd expect weight losses of 20, 30
pounds, or more, right?

Well, the surprise findings showed the average fat loss for female
subjects was only 4 pounds for the entire year, while men lost 6.6
pounds of fat over the year. That's over 300 hours of aerobic
exercise just to lose a measly 6 pounds of blubber. Not time well
spent, in my opinion.

So what's the better way? Stick with Turbulence Training, using
interval training and strength training to get better bodysculpting
results. With intervals, you'll achieve more fat burning results in
less workout time.

The next time you are out exercising, perform a session of interval
training. If you are walking or running outside, find an incline
that can challenge you for 60 seconds, then walk down for 60-120
seconds, and repeat up to 6 times.

If you walk or run on a treadmill, adjust the incline or speed to
safely increase the challenge for 60 seconds, then return to the
normal pace for 60-120 seconds, and repeat up to 6 times.

You can also use a rowing machine, bicycle or stationary bike, or
even an elliptical machine to do intervals.

But whatever you do, stay away from boring, ineffective cardio
exercise workouts and stick with Turbulence Training for your fat
burning program.

===> Fast fat loss workouts... <=====

Save time, burn fat,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

"I'm 25 and was seriously overweight at the start of this year. I've
been doing the TT for Fat Loss Workouts and after 5 months of
training. I've lost nearly 28lbs. I want to take this opportunity
to thank Craig for making your knowledge so accessible and your
articles and blogs that not only make us think about our
lifestyles, but encourage us to change them for better health."
Kevin Thow, Sydney, Australia

Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Cardio is a Waste of Time for Fat Loss <=====

"Turbulence Training makes so much sense and I really enjoy the
different workouts so never get bored. From an aussie that was
looking for something other than just another weight workout
with the same old moves this has been a real eye opener for me and
I have been telling my friends just how great the TT method is."
Kelli Tomkins, Australia