Here is part 2 of the bodyweight workout challenge which covers from day 16th to day 30th. Read On!
Click Here to Read Part 1 of Bodyweight Workout
Bicycle Crunch on Day 16
Targets obliques (side abs) and rectus abdominis
Begin Here: Begin by lying on your back on an exercise mat, legs extended with slightly bent knees, low back pressed into the floor, and head and shoulders raised slightly off the floor.
Place your hands lightly on the sides of your head. Try not to pull on your head or neck.
Tighten your core and rotate your body through the core in one motion, bringing one knee toward the chest and the opposite elbow. (You do not need to contact your elbow.)
Drop the leg and arm at the same moment, then repeat on the opposite side. Do the exercise for the specified number of reps.
Modification: Adjust the knee angle to a more bent knee for a reduced range of motion.
Crab Crawl on Day 17
Targets triceps, shoulders, core, back, hamstrings, and quads
Begin Here: Sit on the floor with your feet on the floor, knees bent, hands behind you on the floor, and fingertips facing your body slightly behind your hips for this full-body workout.
Tighten your abs and raise your buttocks off the floor. Take a step forward with your left hand and right foot.
Repeat the process on the other side.
Continue exercising for a set number of steps or for a set length of time.
Modification: Make an isometric crab grasp (without movement). If your wrists pain throughout the workout, point your fingers away from your body.
Burpee on Day 18
Targets the arms, chest, quadriceps, glutes, hamstrings, and core
Begin Here: Begin in a standing position with your feet shoulder-width apart.
Strengthen your core and squat down with your hands on the ground.
Jump your feet backward in a plank posture, then forward in a squat stance. You’ll then hop upward, extending through your ankles, knees, and hips before landing in a squat position.
Rep moves for a set number of reps or for a set amount of time.
Tip: This advanced bodyweight workout includes a push-up after jumping back into a plank. The first exercise uses an elevation (bench/chair) rather than the floor and/or eliminates the jumping element of the exercise.
Long Jump on Day 19
Targets the core, hips, quads, glutes, back, shoulders, and arms
Begin Here: Stand with your feet shoulder-width apart and in a half squat.
Engage your core and jump forward as far as you can with a large arm swing.
Repeat for a certain number of reps. For progress, measure the jump.
To reduce impact, perform this bodyweight workout on soft turf. Instead of an explosive jump forward, use a double-footed hop forward to reduce the range of motion.
Long Arm Crunch on Day 20
Targets lower back extensor, six-pack, deep abs, and obliques (side abs)
Begin by placing an exercise mat on the floor. Lay on your back, your feet flat on the floor with your knees bent.
Raise your arms overhead, palms towards the ceiling, one on top of the other. Curl up without using your neck or head by tightening your core.
Exhale as you raise your torso, keeping your arms outstretched and your lower back slightly elevated off the floor.
Return to the starting position slowly.
Repeat the exercise for a given quantity of reps.
Modification: If your neck becomes inflamed during movement, perform a basic crunch while supporting your head.
Lower Ab Leg Lift on Day 21
Targets hip flexors, rectus abdominis, and obliques are the muscles targeted.
Begin on the floor with an exercise mat and lie on your back with your low back pressed into the floor. For further support, place your hands at your sides or under your buttocks.
Begin with your legs lifted to the ceiling, then tighten your core and slowly drop your legs to the floor.
Maintain core engagement as you raise your legs toward the ceiling. Rep the moves for a set number of reps.
Tip: Avoid lowering your legs all the way to the floor if it causes back pain. Maintain a minimal range of motion that is comfortable for you.
Oblique One Arm Sweep on Day 22
Targets core, obliques, rectus abdominis, and hip flexors
Begin by sitting on the floor with your legs extended in front of you; knees bent, and heels resting on an exercise mat. Tighten your core, keep your spine neutral, lean back, and sweep your right arm behind you in one motion, twisting at the core. Return to the original position and repeat on the opposite side. Do the exercise on one side only or alternate sides for a set number of reps.
Modification: Do not twist during the exercise.
Pulsing Deltoid Fly on Day 23
Targets the upper back, shoulders, core, abs, and hips
Begin Here: Stand with your feet hip-width apart. Maintain a firm core and a straight back while bending your torso forward.
Bend your knees slightly and extend your arms to the side at shoulder level, thumbs towards the sky.
Raise and lower your arms in a pulsating rhythm. Rep the exercise for a set number of reps.
Note: If you are experiencing back pain, perform standing shoulder pulses.
Single Arm Triceps Push-up on Day 24
Targets triceps, shoulders, and arms
Begin by lying on your right side on an exercise mat. Bend your knees slightly with your legs stacked, then bend your left elbow and lay your left hand on the floor by placing it in front of your right shoulder.
With the right arm, hug the waist. Strengthen your core and elevate your torso by straightening your left arm.
Your hips and legs will stay on the ground. Lower your torso again and repeat the exercise for a certain number of reps. Rep on the opposite side.
Modification: Begin with a lying triceps extension and progress to a single-arm triceps push-up.
Speed Skaters on Day 25
Targets quads, hip flexors, glutes, hamstrings, core, and abs
Begin by standing with your feet about a foot apart. Take a big right-side stride, sweep your left leg behind you, and swing your left arm across your body.
Modify this technique by taking a large step to the left and sweeping your right leg behind you, swinging your right arm across your torso.
Alternate the skating move from side to side for a set number of reps or times.
Change the action by adding a hop instead of a step and quickening the speed. Beginner skaters can keep a step touchback and a narrower step range.
Walking Lunge on Day 26
Targets hips, glutes, hamstrings, quadriceps, calves, and core
Begin by standing with your feet about a foot apart and your hands on your hips. Strengthen your core and take a stride forward with your right leg, landing with your weight on your right heel.
Keep your left foot on the ball. Drop your hips till your right knee forms a 90-degree angle (your knee does not need to touch the ground).
Keep good posture and keep your gaze forward. Lift your body and take a stride forward with your left or back leg to begin.
Stride forward with your left leg and repeat the lunge instructions. Repeat the walking lunge for a certain number of reps.
Tips: For this bodyweight workout make lunges without walking until your stability improves (as demonstrated).
Front Kick Lunge on Day 27
Targets glutes, hip flexors, quadriceps, hamstrings, calves, and core
Begin Here: Place your feet shoulder-width apart. Strengthen the core, keep your spine neutral, and look straight ahead.
Step back into a lunge with your right leg, push off the ball of your foot, then extend and launch your right leg into a front kick.
Get back to the starting position. Do the same on the opposite side.
Do the exercise for the specified number of reps.
Change: Execute front kicks without lunging.
Triceps Dip on Day 28
Targets the triceps and shoulders
Begin Here: Place your hands shoulder-width apart on the edge of a stable chair. Keep your buttocks barely off the chair, arms straight with a small bend in the elbows, legs extended, and feet on heels.
Keep a firm core, stay close to the chair, look straight ahead, and descend your body to the floor, bending your elbows to around 90 degrees.
Push into the chair, extend your elbows, and elevate your body to the starting position.
Do the exercise for the specified number of reps.
Roll Up Burpee on Day 29
Targets the quadriceps, abs, calves, chest, forearms, glutes, hamstrings, hip flexors, back, shoulders, and triceps
Begin Here: Begin by standing with your feet shoulder-width apart on an exercise mat. Squat and place your both hands on the floor.
Strengthen your core muscles and roll your chin tucked, body back, knees toward your chest, and palms down at your sides.
Roll forward with momentum, squat your hands to the floor, and hop your feet back into plank position.
Jump your feet forward to begin a squat position, then explode upward with a jump. Do the exercise for a set number of reps or for a set period of time.
Modification: Instead of jumping, perform the exercise by walking your feet back into and out of the plank. Another alternative is to remove the jump at the end of the maneuver.
Pyramid Plank on Day 30
Targets the core, back, shoulders, and hips
Begin Here: Begin in a plank posture on your forearms with an exercise mat. Keep your core tight and begin raising your hips toward the ceiling while remaining on your forearms and lightly pressing your heels toward the floor (think upside down “V” shape).
Maintain the position for a few seconds, then lower your hips to a plank position and push up onto your hands.
Maintain a tight core and a straight back as you move into a downward dog yoga pose (hips raised again toward the ceiling).
Extend your heels and chest toward the floor at the same time. Return to plank posture on forearms slowly.
Rep the exercise for a set number of reps.
Note: Exercise should be done from the knees.
To Conclude
Bodyweight workout is indicated to strengthen the foundation for proper body movement during exercises. This sort of training program’s routines address performance gaps, increase movement quality, and maintain/accelerate progress.
Before beginning bodyweight workout program or any other, you should contact your doctor or other health care practitioner to ensure that it is appropriate for you.Do the exercise with your knees bent. Another option is to work out on the floor.