bodyweight squats


I always say your core is your foundation so my bodyweight and gymnastic exercises/ movements benefit greatly from exercises such as squats and deadlifts; don’t skip leg day! #fitfam #legday @armyfreshfitness @militaryfreshfitness #fitness #nutrition #bodybuilding #core #exercise #jumpsquats #fitlife #instafit #gains #deadlift #squat #crossfit #power #armyfresh #militaryfitness #bodyweight #calisthenics #gymnastics #pushyourself #hardwork #gym #gohard #gymlife #improve #progress #endurance #workoutmotivation

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WOD 04.01.2017: 

I) Warmup

  • “5 Min. Crab Walk Football”
  • 50 Jumping Jacks
  • 30 High Knees
  • 20 Broad Jumps
  • 10m Bear Walk 

II) Core: 3 Rounds of

  • 30sec. Russian Twist 
  • 30sec. Hollow Rock
  • 1 Min. Plank
  • 1 Min. rest 

III) WOD (TC 30Min.) 

  • 50 Squats
  • 50 SitUps
  • 50 Burpees
  • 40 …
  • 40 …
  • 40 …
  • 30
  • 30
  • 30
  • 20
  • 20
  • 20
  • 10
  • 10
  • 10

Bodyweight Squat

Stand with your feet shoulder-width apart, arms at your sides (a). Extend your arms at shoulder height in front of you, then, keeping your torso tall, push your hips back and bend your knees to lower your body as far as you can (b). Pause, then slowly push yourself back up to start. That’s one rep

30 minutes PT sesh

Death almost occurred.

I warmed up with the skipping rope, walking lunges and some walking push up things. That was terrible and it was only just the beginning. 

We went into the weights room and I did some ACTUAL proper weights!! Used the squat rack for the first time and also the lifting platform for proper deadlifts. The squats were difficult, but i kept pretty good form, I just need to try and get deeper. I feel like atm my hamstrings are really tight/weak and prevent me from getting lower. Romanian deadlifts were ok until he upped the weight and then I started to round out my back a bit as I fatigued. I’m sure i will get better as I get stronger. 

He also made me do bench press and lat pull downs and topped it all off with a mini challenge of 1 minute of bodyweight squats - as many as you can do. I did 42 in 1 minute - not sure if that is good or bad but whatever, I was dead by the end haha.

I walked home and my legs were serious jelly. I had to walk across a busy main road and my calves kept cramping and seizing up. 

He said whenever we do a PT sesh we will concentrate on lifting heavy as I do plenty of cardio/fitness through group classes. So stoked with this. 

Bleh, I am so tired now. I have to be up at 530am to drive to Sydney for a seminar. I am looking forward to it - just not the getting up early part!


Post-run selfie with the results and the plan I followed. Now for some water and a much needed shower. Then dinner and laundry.

Edit: I decided to add some bodyweight stuff too. 

  • Squats 3x10 
  • Push-ups from knees 3x5 
  • Crunches 3x10

Made it to the gym again! That’s the third time this week already! I finally feel back on my game. And I’m happy when I’m in there. The first day I walked back into the gym I felt weak. I felt like I looked weak. Everyone else just seemed so much more confident than I was. I got down on myself. But then I remembered that I’m there for me and to make myself stronger physically, mentally, and emotionally. I remembered what it’s like to be in that mental happy place again that the gym was for me 6 months ago before I had to stop lifting. Now I want to go and look forward to it! Yay for physical, mental, and emotional gains!😍🎉💪🏼

1/25/17 Workout:

Leg press: 4x10 90#
Bodyweight squats: 4x10
Squat curtsy lunge pulses: 4x6
Back/booty extensions: 3x15 25#
Leg extensions: 4x6 80#
Front lunges: 4x6
Bulgarian split squats: 4x8 10#

When your legs are so pumped you can’t stand up! Superset the bodyweight equivalent to failure after the weighted version. So barbell squats then bodyweight squats. Weighted walking lunges then bodyweight walking lunges. Target 8 weighted reps, 5 sets only 1 minute rest between each set. Burned the quads completely out and couldn’t walk for a bit! Forward is the only direction worth going! ➡️

Do-Anywhere Bodyweight Workout

Circuit One: Squat

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Reps: 15

  • Begin with your feet slightly wider than hip width apart and toes pointed slightly outward. Place your hands behind your head with elbows wide.
  • Keeping your weight in your heels, and sit back into your deep squat. Make sure your knees do not go beyond your toes.
  • Press through your heels to come to standing to engage your glutes. This completes one rep. 
  • Do 15 reps.
Circuit One: Seated Russian Twist
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Reps: 30, alternating sides

  • Sit on the ground with your knees bent and your heels about a foot and a half from your butt.
  • Lean slightly back without rounding your spine at all.
  • Place your hands behind your head with elbows wide. 
  • Pull your navel to your spine, and twist slowly to the right. The movement is not large and comes from the ribs rotating. This completes one rep. Inhale through your center and rotate to the left.
  • Do 30 rotations, alternating sides. 
Circuit One: Elbow Plank With Leg Lift
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Reps: 20, alternating legs

  • Start in an elbow plank.
  • Keeping your torso stable, lift your right foot off the ground. Lower your right leg. This completes one rep. 
  • Switch sides and lift the left leg up for a total of 20 reps.
Ciruit Two: Curtsy Squat
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Reps: 10, each side

  • Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you are curtsying.
  • Return to standing and repeat.
  • Perform 10 reps, then switch sides.
Ciruit Two: Triceps Dip
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Reps: 15

  • With your hands shoulder width apart on the floor behind you, straighten your elbows to lift your pelvis off the ground.
  • Keeping your pelvis high, inhale, and bend your elbows straight behind you. 
  • Exhale and straighten your arms, working the triceps. This completes one rep. Complete a total of 15 reps.
Circuit Two: Squat With Sidekick
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Reps: 20, alternating sides 

  • Start in a deep squat. Place your weight into your left foot as your twist to your right kicking your right leg. Your right knees should face forward not up.
  • Lower your leg and return to your deep squat. This completes one rep. Repeat on the other side for a total of 20 kicks.
Circuit Three: Pilates Roll-Down
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Reps: 10, slow and smooth 

  • Begin seated at the front edge of your mat, with knees bent and legs parallel. Reach your arms toward the ceiling to lengthen your spine.
  • Exhale and pull abs deeply toward spine, and begin to roll down the floor one vertebra at a time; the movement should be smooth and controlled. Once your head reaches the mat, reach your arms overhead so they are parallel to the floor. 
  • Exhale and begin to roll up, peeling your spine off the mat and coming all the way to sitting. Inhale your arms up toward the ceiling. This completes one rep.
Circuit Three: Leaning Lunge
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Reps: 12, each legs

  • Start standing at the front of your mat, and take a large step backward with your right foot, bending both knees and coming into a lunge.
  • Keeping your left knee bent, lean your torso forward and straighten your right knee. You should feel your left glute engaging.
  • Press through your left heel and bring your right foot forward to meet your left, and return to standing upright. This completes one rep.
  • Do 12 reps, then switch legs.
Circuit Three: Negative Push-Up
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Reps: 10

  • Start in a plank position.
  • Slowly lower your body to the mat, then squeeze your shoulder blades together, lifting your palms away from the floor.
  • Press your palms into the floor, and straighten your elbows, pushing yourself back into the plank. This completes one rep. Do 10 reps total.

The basic workout

Walk/run for 15 minutes

Arm curls 3 x 7
Tricep extensions 3 x 7
Push-ups 2 x 5

Bodyweight squats 3 x 15
Lunges 3 x 5 each leg

2.5 minutes core:

30 seconds Leg Lifts
30 seconds Flutter Kicks
60 seconds Tabletops
30 seconds Bicycles

4 times a week

Boyfriend gave me this workout and I use this as the bases of every workout. If I ever want to focus more on a muscle group, I just do more sets. Use this as your foundation and you’re set.

Beginner Bodyweight Routine

Do each of the exercises below for the prescribed number of reps or hold count:

  • Jumping Jacks x 50 reps
  • Russian Twists x 50 reps (make it harder by adding a dumbbell, kettlebell or medicine ball)
  • Burpees x 10 reps
  • Leg Raises x 25 reps
  • Bench Dips x 25 reps
  • Bodyweight Squats x 25 reps (make it harder by adding a dumbbell, kettlebell or medicine ball)
  • Mountain Climbers x 25 reps
  • V-Ups x 25 reps
  • Plank x 1:00 minute
  • Bridge x 1:00 minute

If you’ve got time, repeat the entire circuit 2-3 times.

Reblog to share.

anonymous asked:

What is wrong with the form?

Lots of things are going wrong here but ok I will start with the most obvious

  • The wrists. The wrists and arms should never be under the bar and supporting the bar like that, as it puts a lot of weight and pressure on your wrist joints which could lead to injury. Your elbows should be pointed out behind you, with your hands pushing the bar against your back for extra tension and support.
  • Look at her torso. Look at how bendy and loose it is. Look at how her back arches like a porn star. There is no tightness whatsoever, and her spine is not in a neutral position, which is dangerous. Before each and every rep, you should be taking in a big breath, holding it in, and bracing and pushing your stomach muscles (like you’re about to take a poop), and stay tight like that in order to stabilize and protect your spine. Stay tight all the way down and breathe out when you are almost done coming back up from the bottom of the squat.Your back needs to be neutral, as in as straight as possible, not arched, not rounded.You need to stay tight as hell. She is not tight at all. She will hurt her back someday.
  • She is also having her butt roll (aka buttwink) underneath her body at the bottom, its very pronounced. This is difficult to fix and a little bit is okay, but staying tight, like we previously discussed, would help a bit. You should generally avoid going so low that this happens, as its another stressor on the back when it happens this much. Mobility work can help decrease buttwink at low depth.
  • She is bending at the knees first, which causes her to just drop straight down, and she comes up the same way. This makes the lift much more quad-centric and doesn’t engage the hamstrings and glutes as much. Ideally, after you’ve taken your big breath and braced your abs and gone into the position of a neutral spine, you should start the squat with your hips, not your knees. Imagine your hips are the only hinge in your body. Big breath, brace, then bend at your hips only, reaching out backwards with your butt while keeping your spine neutral (your torso will lean forward a bit, this is ok, just keep the same angle throughout the entire rep until the end), and then open your knees outward, and you will drop naturally. Bend at the butt/hips, not at the knees. Thrust butt forward to come back up.
  • Her heels don’t seem to be staying down. You must keep your weight on your heels, point your toes up if it helps, push through your heels to come back up. Try to spread the floor with your feet to power yourself up.

Thats about it for now. Even if its just a bodyweight squat, practice proper form.

basically, breath, brace yourself, neutral spine, tensiontensiontension, bend at the hips not the knees, heels down, thrust that butt forward

While I don’t post my daily workouts anymore (and I haven’t in a while), they still happen. Usually. I just think workout posts are boring for everyone – me as the author of this blog, and you as the reader of it. I have a written daily log (with no gaps!) going back to October, which is when I decided to spend $2 and buy myself a pretty purple notebook. I like it very much! ANYWAY.

Generally speaking, since I quit CrossFit this past winter, I have still been pretty active – lots of gym-ing, hiking, running, canyoneering, skiing, etc – but I haven’t been lifting with as much consistency as I was when I was hitting 2-3 WODs a week. I didn’t notice a large change in body composition, but I probably was losing some strength, especially considering I took a bunch of time off from everything when I sprained both of my MCLs.

More recently, though, I haven’t been doing much of anything. Until today, I hadn’t lifted in about a month and a half. To be honest, I was more worried about things like being able to crawl out of bed and get myself to work. Showering. Eating food. Not being a vapid humanoid. I did my best to be conscious of my activity, but I didn’t stress about it. I slept so poorly for most of May that by the time my work day ended, I would need to nap once I got home. It was so gross. I hate that. May fucking sucked.

And you know, I see absolutely nothing wrong with this. I was prioritizing my mental and physical health in the best way that I could, and I think I did a pretty darn good job of it. All things considered, between the first Friday in May and now, I climbed three mountains, went on five other hikes (two of which were failed summit attempts), six walks, five runs, biked once, rowed once, gave blood once, took five days to let inflammation in my back calm down, and otherwise “rested” 16 days. While my muscles may not have needed those rest days, I certainly did mentally. You have to consider the whole human.

While I don’t begrudge myself for refocusing my priorities, my everything is squishy now. Like literally. My clothes still fit, but they’re a little tighter than they were a month or two ago. I don’t normally weigh myself, and I did a couple of days ago: solid 187, which is actually what I weighed back in February/March. The difference being that my body composition has changed, and my 187 pounds now take up more space than they used to. This is why we give zero fucks about the scale, and why we just pay attention to how we feel.

Anyway, I’m sleeping better now, I’m mentally in a better place, and [barring occasional stabbing feelings in my sacrum*] I’m ready to get back at it and have some muscle back under my skin instead of these sad marshmallows I’ve been carrying around.


  • 1.0 mile, 11:56. (Niiiice and easy. Running fast hurt you, let’s not cause a flare up.)

Hang Power Cleans

  • 1x10 @ 45#
  • 1x7 @ 55#
  • 5x5 @ 65# (It’s okay that when you did these 90 days ago you were at 85#. It’s okay. It’s fine. Shhh. Patience.)


  • 20x bodyweight squats
  • hip openers

Stronglifts: Back Squat

  • 1x10 @ 45#
  • 5x5 @ 45# (easy peasy, lemon squeazy) 

Stronglifts: Push Press

  • 5x5 @ 45# (lolol yeah, not doing strict presses)

Stronglifts: Deadlift

  • 1x5 @ 95# (Easy, but: ABOOORRRRRT. Your back does not like this. Tastes like regret. Do not repeat.)

I’m being dramatic, obviously, but after today’s sad, reintroductory workout, it is evident how much strength I have lost. My legs are JELL-O. Cue the tiny violins.

I decided to do Stronglifts, because it starts out with super light weight, and adds very gradually with each workout. Seeing as though I am out of the habit, this seems the smartest route.

And I did the cleans just because I love them.

*I have determined that my pinched nerve was caused by speed work. I felt a twisty/stabbing feeling at the end of my intervals two Mondays ago, and the same thing happened during some speedwork in early March… ugh. So no more of that.

Body weight training can be a great way to gain strength, build muscle, boost cardiovascular fitness, and burn fat. Body weight training has little to no marketing since it requires no equipment beyond your own body weight.  It is a form of training that has many benefits but is often overlooked due to the overwhelming amount of advertisements competing for you attention. Here are some benefits:

Efficient workout.

Research suggests that bodyweight exercises such as plyometrics yield great fitness gains in a very short workout durations. Since there is no equipment, it is easy to transition from one exercise to the next. With shorter rest times, you can burn more calories and boost your heart rate.


Body weight training can be done anywhere at any time since it does not require equipment.  It can make workouts easier to squeeze in.

It is cheap.

Gym memberships could be pricey but you do not need a gym to do bodyweight exercises.

Outdoor Workouts.

Since it does not require a gym, you can do it anywhere! On nice days you could go in your backyard, a park, etc and enjoy your workout there.

Combines cardio and strength training.

Adding quick cardio intervals will keep your heart pumping while still building strength.  Cardio intervals could be a minute of jumping jacks, a minute of running in place, etc.

Easy to Modify.

Body weight trainings are easy to modify for any fitness level. Adding extra repetitions and performing exercises slower or faster can add a challenge.

Increase Flexibility.

Completing exercises through a full range of motion is a great way to ensure that joints move freely.  It can lead to better posture and might reduce the chance of exercise-related injuries.

Improved Balance.

Body weight exercises do not use weights for resistance so it is accomplished through other ways.  A bodyweight squat could become more challenging by doing a single-leg squat (pistol squat).

Core Strength.

The core helps with posture, improved athletic performance, and many other aspects.  Bodyweight exercises can be used to engage all twenty-nine abdominal muscles.  More core strength means more stability in other workouts which means you rely less on outside support. This helps prevent injury.

Injury Prevention.

Body weight trainers are generally safer regardless of experience, age, or fitness level.  Many exercises can actually be used as an option for rehabilitation.


Bodyweight exercises involve compound movements (multiple joints and muscles). Compound movements have shown to be extremely effective for strength gains and performance improvements.  Since core strength is developed it translates into improved strength gains throughout the entire body.

Bodyweight Squat

Place both hands behind your head, elbows out, feet hip-width apart (A). Sit your hips back and bend your knees to lower until your thighs are nearly parallel to the floor, keeping your chest upright (B). Press through your heels to stand. That’s one rep.

myclearconsciousmind-deactivate  asked:

Do you have any tips for at home glute muscle building? 😊

Invest in some weights! Bodyweight exercises would only form your glutes and lift them but won’t build them up. I do not know what kind of equitment you have available so I will talk about what I have and use(d).

When I first started I used a light set of dumbells. Later on I added resistance bands (3 types; one round, one formed like the number 8 and the cable kind), kettlebells (10 and 15 lbs) and ankle weights (5 lbs). If you’re already working out with heavy weights those would not do that extreme much. But if you are just starting or only used your body weight up untill now it’s a great start!

There are endless type of exercises you can do. With the resistance bands mostly did glute kickbacks, donkey kicks, leg lifts, side leg lifts, cable squat, cable pull through, monster walks, squat shuffle, fire hydrants, rainbows, knee ups, rdl - basically almost everything you can do with a cable machine and then some more. With most of these I used it in combination with my ankle weights for more of a challenge.

With the kettlebell I did deadlifts, kettlebell swings, squats, goblet squat, sumo squat, donkey kicks (foot thru the loop of the kettlebell), straight donkey kicks, single leg romanian deadlift, side lunges, curtesy lunge with the kettlebell in my hands and squat jumps.

I also have a balance board. I don’t use it that much as I prefer a bosu ball. But I did use it for squats (bodyweight or with kettlebell), deadlift, deep squats, lunge with front foot elevated, pulse squat and cable squats while standing on it.

With bodyweight exercises I find plyo exercises more effective than static bodyweight exercises with a lower intensity level. At the end of each workout I still perform about 5-10 of these exercises for a complete burn out. Those exercises are: squat jumps, jump lunges, broad jumps, tuck jumps, prisoner squats, bulgarian squat, bulgarian squat jumps, wall sit, single leg wall sit, around the world lunges, ski lunges, burpees, single leg squat, single leg jumps, high knee runs, reverse lunge to front kick, glute bridge, hip thrust, pulse lunge, pulse squat, drop squat, squat hold and other exercises that I don’t remember right now. With the exercises above you can also use ankle weights.

If you have or are willing to spend more money on exercise equitment you can buy a barbell set. I ordered mine yesterday on clearance for 135€ with 70 kg weights it includes dumbells, curling bar and a straight barbell. I ordered it bc the winters can be very cold here and I want to continue training to prevent muscle loss when I can’t make it to the gym. With a barbell you can perform multiple exercises to really build your glutes. I find that hip thrusts, kneeling squat, good mornings, squat with kickbacks or with lateral raise, deadlift and reverse walking lunges are a few of the best glute building exercises for me when performed with weights!

But most of all experiment ! But never sacrifice your form!

Much love,


I’m always telling you all to get squatting but I haven’t done a detailed post on how to actually squat!

The squat is considered to be the king of all exercises, it’s really earned that title too. It strengthens your quadriceps, hamstrings and glutes, but it also builds up postural muscles of your back, gives you a super core, improves stability, and it’s been known to K.O some people after a heavy cardio set! So the squat is pretty impressive and really should be part of your routine, yet some people STILL choose not to do squats (why?!).

Anyway, let’s take a look at a few things.

Bodyweight Squat Technique - The Good & The Bad

^^ If you’re doing a bodyweight squat like the above picture…you’re doing it wrong. This just creates havoc for your knees and you’re not meant to sit on air like that haha.

^^ Copy these babies. They’ve got it absolutely right and you’d probably learn how to squat better from these babies than your average trainer in a gym.

Now, I would do one of those “form checklists” but EVERYONE is different. I’ve found that sometimes explaining a squat to someone or trying to tell them how to do it doesn’t always work. One technique is not going to work for everyone. Try out different squat stances…go narrow, wide or neutral. Just play around with it until you’re comfortable. Your knees should NOT be hurting when you squat.

Here is a video that will show you how to achieve the right technique.

Here are a few of the key technical points to remember:

  • Brace your core / maintain the natural arch in your low back
  • Send your hips back
  • Drive your knees out
  • Keep your heels down
  • Maintain neutral chin / head alignment
  • Keep your upper back engaged and neutral

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