The last time we chatted, I finally broke down and told him what I thought of his “Total Body Extension” exercise. At first, I thought it was a joke. I didn’t think that exercise would do anything.
I was SO wrong. For me, about 10 reps into it is when I feel like I’m running. It’s a great non-impact way to increase your heart rate.
This is how to do it…
Start in the standing position as if you were going to do a bodyweight squat.
Dip down quickly into a quarter squat and swing your arms behind you by your sides.
Explode up and extend your body onto your toes, raising your arms overhead.
Control the descent back and in one movement return to the dip before exploding back up again.
This is a non-impact replacement for jumping.
I use his bodyweight workouts when I travel. Sure, sometimes I write my own, but when I have tight deadlines to make, I don’t have time to write my own programs because I’m so bogged down with writing client and online programs.
In fact, here’s a 10-exercise bodyweight workout I’ve used when I’m on the road.
This is Workout A from Phase 3 of Craig Ballantyne’s 6-Month Turbulence Training Bodyweight Manual.
By the way, here are a few exercise substitutions if you do this one at the park or you don’t have a stability ball:
- For 1B, put your feet on steps instep of the ball
- For 3A, do 1-Leg RDL’s instead of 1-leg curls
- For 5B, do mountain climbers instead of the jackknife
Now of course, I throw in a bodyweight finisher as a workout grand finale
It’s the perfect plan for the park, the gym, or your home.
You think that’s good – you should check out his NEW Bodyweight Cardio 5 system. He uses a nasty 50 seconds on, 10 second off method.
So get your 101 bodyweight exercises here that give you a 6-Month program for losing fat and defining muscle:
Have fun (especially with the Bodyweight 500 challenge),
Mike Whitfield, CTT
Mike Whitfield is a boot camp workouts and metabolic resistance training expert.