Body Weight
The Exercises here can be done anywhere, anytime and at virtually 0 cost!
We all must master our own Body Weight and when done regularly and properly it yields significant progress and physical adaptation.
The Bands in the other section are a significant aid to help you on your Bodyweight training so ensure you use them to assist!
This exercise is a great way to isolate the Quads and also work on flexibility at the same time, it is a tricky one and also puts stress onto the knees so don't rush it! Secondary focus is also on the Core for stability.
Reverse Nordic Curl with Bodyweight
This exercise utilises the Band to assist with the movement and is a great way to work the Upper Back, Arms and Core. This version will work more of the back due to the hand position being wider and with an overhand grip.
Pullups
This exercise is an advanced Hamstring exercise that also places stress onto the Calves, Ankle and Lower Back - Core. It is also a great way to improve the flexibility and the back of the hip knee health, however execute with caution as it's a very tough one!
Nordic Curl
These exercises are all designed to work the Lower Abs, with secondary focus on the Thighs and Hip |Flexors. Depending on the type you do it will also work the Arms, Shoulders and Grip!
Hanging Leg and Knee Raises
This exercise with both hand positions will work the entire Back area with particular focus on the Upper Back. The underhand position will place more focus on the Biceps, however both version will work the Arms very hard with secondary focus on the Legs and Core for stability.
Inverted Row
This exercise is a great way to increase Upper Body strength playing particular focus to the Tricep and Lower Chest with secondary focus on the Wrists, Shoulders, Upper Back and Core. I have provided all 3 options, Band Assisted, Unassisted and Weighted.
Tricep Chest-Dip Variations
Chinups and Pullups Intro
This exercise utilises a Band to assist with the movement if you lack the Strength to do it without assistance, however the principles remain the same. This exercise works your entire Back, Shoulders, Biceps, Forearms and Core and is a real test of your fitness!
Chin Ups
Bulgarian Lunges – This exercise focuses on the thigh, hamstrings and front of the hip, with secondary focus on knee health, ankle and core stability – balance.
Bulgarian Lunge