Despite what some may think, you don't need to have excessive body weight for this type of training to be effective! Even if you are a small or lightweight person I can promise you that the exercises are still going to be hard AND are still going to give you a great workout.
Check out the hyperlink above (bodyweight exercises) for a great article in TIME.com "Latest Fitness Trends: Body Weight Training Takes Centerstage" based off of information from the American College of Sports Medicine.
You will read that some of the most common bodyweight exercises are push-ups and crunches. **NOTE: The Military Uses These Types Of Exercises In Physical Fitness Tests To Ensure Service Members Are Fit For Duty**
But don't think that's all there is. Check out my list below of a few personal favorites that I use for myself AND clients.
One of the greatest PRO'S to bodyweight exercises is that you lose almost all EXCUSES for not working out. If you are traveling for work or leisure, if you do not have the funds to buy equipment or go to a gym, or if you just don't have the time. Whatever your prior excuse...SQUASH IT because it's not legit!
Here's JUST A FEW of my Fav's (with descriptions):
Inchworm: Stand up tall with the legs straight, and do like
Lil’ Jon and let those fingertips hit the floor. Keeping the legs straight (but
not locked!), slowly lower the torso toward the floor, and then walk the hands
forward. Once in a push-up position, start taking tiny steps so the feet meet
the hands. Continue bugging out for 4-6 reps.
Tuck Jump: Standing with the knees slightly bent, jump up as
high as possible and bring the knees in toward the chest while extending the
arms straight out. Land with the knees slightly bent and quickly jump (on it)
again!
Plyometric Push-Up: Start on a well-padded surface and
complete a traditional push-up. Then, in an explosive motion, push up hard
enough to come off the floor. Once back on solid ground, immediately head into
the next repetition.
Mountain Climber: Starting on your hands and knees, bring
the left foot forward directly under the chest while straightening the right
leg. Keeping the hands on the ground and core tight, jump and switch legs. The
left leg should now be extended behind the body with the right knee forward.
Burpees: One of the most effective full-body exercises
around, this one starts out in a low squat position with hands on the floor.
Next, kick the feet back to a push-up position, complete one push-up, then
immediately return the feet to the squat position. Leap up as high as possible
before squatting and moving back into a push-up
Plank: Lie face down with forearms on the floor and hands
clasped. Extend the legs behind the body and rise up on the toes. Keeping the
back straight, tighten the core and hold the position for 30-60 seconds (or as
long as you can hang).
Plank-to-Push-Up: Starting in a plank position, place down
one hand at a time to lift up into a push-up position, with the back straight
and the core engaged. Then move one arm at a time back into the plank position
(forearms on the ground). Repeat, alternating the arm that makes the first
move.
Wall Sit: Slowly slide your back down a wall until the
thighs are parallel to the ground. Make sure the knees are directly above the
ankles and keep the back straight. Go for 60 seconds per set (or however long
it takes to turn those legs to jelly). Need more fire? Add some bicep curls.
Lunge: Stand with the hands on the hips and feet hip-width
apart. Step the right leg forward and slowly lower your body until the right
knee is close to or touching the floor and bent at least 90 degrees. Return to
the starting position and repeat with the left leg. Try stepping back into the
lunge for a different variation.
Clock Lunge: Time for a challenge. Complete a traditional
forward lunge, then take a big step to the right and lunge again. Finish off
the semicircle with a backwards lunge, then return to standing. And all that’s
one rep! Aim for 10 reps and then switch legs.
Lunge Jump: Stand with the feet together and lunge forward
with the right foot. Jump straight up, propelling the arms forward while
keeping the elbows bent. While in the air, switch legs and land in a lunge with
the opposite leg forward. Repeat and continue switching legs. Try to do 10!
Curtsy Lunge: When lunging, step
the left leg back behind the right, bending the knees and lowering the hips
until the right thigh is almost parallel to the floor. Remember to keep the
torso upright and the hips square.
Squat: Stand with the feet parallel or turned out 15 degrees
— whatever is most comfortable. Slowly start to crouch by bending the hips and
knees until the thighs are at least parallel to the floor. Make sure the heels
do not rise off the floor. Press through the heels to return to a standing
position.
Pistol Squat: There may be no gun permit necessary for this
one, but it’s still no joke. Stand holding the arms straight out in front of
the body, and raise the right leg, flexing the right ankle and pushing the hips
back. Then lower the body while keeping the right leg raised. Hold (have fun
with that), then return to standing.
Squat Reach and Jump: Ready to add some pizzazz (and
cardio!) to that squat? Perform a normal squat, but immediately jump up,
reaching the arms straight overhead. Aim for 15 reps, taking a quick breather
before the next set.
Step-Up: This may be self-explanatory, but just in case —
find a step or bench, and place the right foot on the elevated surface. Step up
until the right leg is straight, then return to start. Repeat, aiming for 10-12
reps on each side.
Single Leg Deadlift: Start in a standing position with the
feet together. Lift the right leg slightly, and lower the arms and torso while
raising the right leg behind the body. Keep the left knee slightly bent and
reach the arms as close to the floor as possible. Raise the torso while
lowering the right leg. Switch legs.
Calf Raise: From a standing position, slowly rise up on the
toes, keeping the knees straight and heels off the floor. Hold briefly, then
come back down. Try standing on something elevated (like a step) to achieve a
wider range of motion.
Standard Push-Up: There’s a reason this one’s a classic.
With hands shoulder-width apart, keep the feet flexed at hip distance, and
tighten the core. Bend the elbows until the chest reaches the ground, and then
push back up (make sure to keep the elbows tucked close to the body). That’s
one!
Handstand Push-Up: This move is for the pros. Get set in a
headstand position against a wall and bend the elbows at a 90-degree angle,
doing an upside down push-up (so the head moves toward the floor and the legs
remain against the wall).
Superwoman: Lie face down with arms and legs extended.
Keeping the torso as still as possible, simultaneously raise the arms and legs
to form a small curve in the body.
Contralateral Limb Raises: Here’s the breakdown: Lie on your
stomach with the arms outstretched and palms facing one another. Slowly lift
one arm a few inches off the floor, keeping it straight without rotating the
shoulders and keeping the head and torso still. Hold the position, then lower
the arm back down, moving to the other arm.
Triceps Dip: Get seated near a step or bench. Sit on the
floor with knees slightly bent, and grab the edge of the elevated surface and
straighten the arms. Bend them to a 90-degree angle, and straighten again while
the heels push towards the floor. For some extra fire, reach the right arm out
while lifting the left leg.
Diamond Push-Up: These push-ups get pimped out with a
diamond-shaped hand position (situate them so that the thumbs and index fingers
touch). This hand readjustment will give those triceps some extra love.
Shoulder Stabilization Series (I, Y, T, W O): Lie down on
your stomach with arms extended overhead and palms facing each other. Move the
arms into each letter formation. (Gimme a Y, you know you want to!).
Arm Circles: Stand with arms extended by the sides,
perpendicular to the torso. Slowly make clockwise circles for about twenty to
thirty seconds (about one foot in diameter). Then reverse the movement, going
counter-clockwise.
IF YOU WANT MORE IDEAS FEEL FREE TO ASK...
