Using Body Weight Exercises is one of the most effective ways for burning a lot of fat and maximizing muscle gains for extraordinary strength. Besides all that, Body Weight Exercises are the most affordable way to workout and get in shape. This is because it requires very little or no equipment at all. Another great factor is that body weight exercises can easily be done in your home.

To begin your bodyweight workout, lightly warm-up for a couple of minutes. Do this by walking, stepping or running in place and STRETCHING (stretching is very important). Getting blood circulating through your body and rising your body temperature is the whole point of warming up. Doing this gets you ready for higher intensity exercises and prevents injury.

Now The Good Stuff

Body Weight Chest Workouts:

Push-up

• Keep the abs braced and body in a straight line from toes/knees to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Slowly lower yourself down until you are 2 inches off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.

[Kneeling] Push-up – For Beginners
• See instructions above.

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Elevated Pushups

• Keep the abs braced and body in a straight line from knees to shoulders.
• Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobic step. Hands are slightly wider than shoulder width apart (normal push-up width).
• Slowly lower yourself down until you are 2 inches off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.

[Kneeling] Elevated Pushups – For Beginners

Every Effective Body Weight Workout Can Be Found Within The Turbulence Training Bodyweight Manual

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Body Weight Leg Workouts:

Prisoner Squat

• Stand with your feet just greater than shoulder-width apart.
• Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together to work the upper back. Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• Don’t let your lower back become rounded.
• Push with your glutes, hamstrings, and quadriceps to return to the start position.
• Do NOT round your lower back. I am not letting my back round in the photo.

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Prisoner Forward Lunge

• Stand with your feet shoulder-width apart and hold a light dumbbell in each hand.
• Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together to work the upper back.
• Step forward with your right leg, taking a slightly larger than normal step.
• Keep your left toe on the ground and use it to help keep your balance. The left knee should also be bent. Lower your body until your right thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push with your right leg to return to the starting position.

Ab Workouts:

Ab Curl

• Always keep one leg straight. This helps to maintain the neutral spine during the exercise which keeps spine loads lower than if both legs were bent.
• Only curl up to the point where the shoulder blades just come off the floor. The pivot point is not in the low back, but in the rib cage.
• Keep your head in a neutral position and pick a spot on the ceiling. Try to lift from your shoulders toward the spot on the ceiling, instead of curling down toward your feet. If it seems easy, you are probably doing something incorrectly.
• For additional challenge, hold the “up” position for 5 seconds and say the count out loud. This increases the work on the spine stabilizers by forcing them to aid in breathing as well as spine stability.

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Bicycle Crunch

• Lie on your back with your knees bent 90 degrees & hands behind your head.
• Lift your feet off the ground and bring your knees back towards your chest.
• Curl you body off the ground and bring your right elbow to your left knee.
• In the process, you should be able to bring your right shoulder blade off the ground. You don’t need to curl up any higher.
• Return to the start position. Then repeat the movement for the left side.
• Continue to alternate sides for the desired number of reps with each movement counting as a single repetition.

For the next few workouts, you will need to use a pull up bar. An in-home pull up bar is cheap and is perfect to use in your doorway.

Body Weight Arm Workout:

Chin-ups

• Take underhand grip on the bar with the palms facing you. Pull your body up until the chest reaches bar level. Slowly lower yourself but do not let your body swing and do not use momentum
Assisted

Assisted Chin-ups – For Beginners

• Set up a smith rack or bar at head height (or set a chair under a fixed chin-up bar).
• Grasp the bar with an underhand grip, and support some of your bodyweight with your feet on the floor or chair. Use your arms as much as you can and use your feet for the rest of the force needed to do chin-ups.

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Body Weight Back Workout:

Inverted Rows

• Set a bar at hip height in the smith machine or squat rack.
• Lie underneath the bar and grab it a few inches wider than shoulder-width apart.
• Row yourself up the top position with your upper back and lats.
• Keep the abs braced and body in a straight line from toes (knees) to shoulders.
• Slowly return to the start position.

Beginner Inverted Rows

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When sold separately…

* The 6-Month Bodyweight Turbulence Training Manual sells for $67.
* The TT Bodyweight 500 Workout Challenge sells for $19.95.
* The TT for Athletes 8-Week Training Program sells for $27.
* The TT Ultimate Advanced Bodyweight Workout sells for $19.95
* The TT Bodyweight 1000 Fat Burning Challenge sells for $19.95

For a total of $153.93. But Craig is offering all programs together into one package for only $57. This deluxe special is the ultimate all in one fat burning bodyweight package.

However,

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