Thursday, February 24, 2011

Email Contact

Do you want to make suggestions? Or just say hi? You can now contact Phil directly by email:

admin@philbodyweightgym.info

Tuesday, February 22, 2011

Phil's Bodyweight Gym has moved!















Phil's Bodyweight Gym has moved to http://www.philbodyweightgym.info. URL is simpler to remember and reflects the informational nature of the blog.

Sincerely,

Phil

Sunday, February 20, 2011

Static Ski Squat

The static ski squat is an isometric (stabilization) variation of the classic exercise. Lean against a wall.Go down, when your thighs are parallel to the floor: pause (aim for 20-30 seconds). That's one rep. Do 3-4 repetitions. Trust me you will definitely feel the burn in your quads and abs.

Pros:
  • Can be done anywhere.
  • Works the legs and core.
 Cons:
  •  None

Sunday, February 13, 2011

Side Plank

The Side Plank is an excellent variation of the classic exercise previously reviewed. Lay on your side then lift your body with your elbow. You can also lift your body with your arm for added difficulty. Pause for as long as you can (aim for 30-40 seconds). Repeat on the other side. This is an excellent exercise for the whole core (especially the side abs) and the upper arms. Do 2 alternating sets.

Pros:
  • Works the whole core including the obliques (side abs), an often-forgotten muscle; and the upper arms.
  • Can be done anywhere.
Cons:
  • Can be brutal if you're just starting out.
  • Hard to keep good form.
 
Side Plank with elbow














Side Plank with extended arm

Sunday, February 6, 2011

Jump Rope

Jump rope/skip rope training is an awesome total body exercise. It's very simple: grab a rope, rotate and skip! The exercise targets many different muscles: core, quads,calves, upper arms, shoulders and can be used for strength training, cardio or warming up.There are many variations to straight skipping: you can bring your knees up to focus more on the lower abs, side skip for the obliques, I could go on and one. Skipping develops coordination and quickly increases your metabolism (burns lots of calories). For warm ups do 2-3 sets of 1 min at low speed; for strength training do 4-5 sets of 30-40 secs at very high speed, for cardio skip continuously for 10-15 minutes.

Pros:

  • Develops coordination.
  • Greatly increases metabolism and burns lots of calories in very little time.
  • A true total body exercise.
Cons:
  • Has to be done outdoors, or gym facility because of possible space and noise issues.
  • Can be really tough on ankles and Achilles, if you have pain just rest and heal.
  • You need a rope! However they tend to be affordable, unless you want a high-end model.