Monday, December 27, 2010

Chair Dips

The chair dips is an effective upper-body exercise. Place two chairs so that your feet touch one and your hands touch the other. Lower your upper-body in a controlled manner (do not use your core), then go back up. That's one rep. Do 3 sets of 6-10 reps.

  • Works your shoulders, triceps, chest.
  • You need two chairs.
Start with this position, make sure you got a good grip

Lower your upper body only, then go back up

Friday, December 24, 2010

Merry Christmas from Phil's Bodyweight Gym

Phil's Bodyweight Gym wishes you all a Merry (and hopefully sporty) Christmas!

Monday, December 20, 2010

Jumping Jack

The jumping jack is a whole-body jumping exercise. Jump to a position where your legs are spread wide and both hands touch your head. That's one rep. This exercise won't develop your musculature much but it's great for warming up or cardio sessions. Do 2-3 sets of 30 secs for a quick warm up or 10-12 sets of 30 secs for cardio.

  • Great warm-up/cardio exercise.
  • Can be done anywhere.
  • Works your entire body (especially calves, core, shoulders).
  • Can be noisy if you live in an apartment.

Monday, December 13, 2010

Pike Push-up

The Pike Push-up is a challenging upper-body exercise. Start in standard push-up position then bring your hands and  feet closer so your hips reach 90 degrees (your whole body will look like a triangle) . Lower your upper body, pause for 2 seconds then go back up. Do 3 series of 5/7 reps.

  • Will blast your upper back, shoulders, triceps, upper arms, rib cage.
  • Can be done anywhere.
  • Hard to maintain good form (you might be tempted to use your legs for assistance, especially when starting out).

Monday, December 6, 2010

Frog Jump

The Frog jump is very similar to the jump squat, except you move forwardly rather than just vertically. Squat down as low as you can, pause for 2-3 seconds. Then jump explosively moving forward (like a frog!). Do 4 sets of 7-10 reps.

  • Will blast your quads and ... work the entire leg.
  • Engages your core as well.
  • Requires a fairly large area (you may want to do this outdoors).
  • Can be noisy if you live in an apartment.
Squat down as low as you can.

Jump explosively moving forward.