April
23

3 of my Favorite Bodyweight Exercises and a Challenge for You…

After seeing everyone post their favorite bodyweight exercise in during the No Gym, No Problem Workout Program giveaway last week I got to thinking about some of my all time favorite bodyweight exercises. Putting this new program together had me gathering and sorting through all sorts of great bodyweight exercises (the final program will include almost 50 exercises) and while they are all awesome in their own way there are certainly a few that I really like.

So how about you? Can you pull these exercises off? If you can do at least one of them I have a challenge for you…

When you read my list keep a couple things in mind – first, while a lot of these exercises are pretty advanced I have spent a lot of time on the “easier” variations building my technique and body control. One of the most essential elements to bodyweight training is the principle of using exercise progressions, which means that you need to start with the basics and work up to the advanced level stuff. Too many times we see a super cool exercise and want to start with it, not realizing all of the work that went in to be able to get to that level in the first place. In fact, using exercise progressions is one of the centerpieces of the upcoming No Gym, No Problem Workout to help you create the best workout for your current strength and fitness levels.

Second, while these are some of my favorite bodyweight exercises I don’t do them all the time. Since they are pretty advanced and intense exercises my body would break down if I only did them. I like to mix it up with some easier variations from time to time to keep things fresh, both physically and mentally. Again, a big part of the upcoming No Gym, No Problem Workout Program will be teaching you how to cycle Hard and Moderate workouts so you give your body a chance to recover and the results to keep coming.

So, with that out of the way, on to my list …

1 – Uneven Push Ups: This push up variation has you place one hand on something to raise it up off the ground while the other hand remains in contact with the ground. You can use a medicine ball, kettlebell turned on its side or even a phone book. By placing one hand higher up off the ground you put it at a disadvantage, which forces the other arm to work harder. You also force the hand that is higher into a deeper range of motion at the bottom, which helps with shoulder mobility. This variation is also pretty challenging on the core since the uneven hands result in uneven forces through the torso, which causes the core to work overtime to counteract the rotation that wants to happen.

2 – Airborne Lunge: This is a unique exercise variation that helps ingrain the torso position and leg action need to get down into a pistol squat. To perform this exercise you stand on one leg and bend the other leg, trying to get your heel as close to your butt as possible. You then squat down, keeping the heel drawn in towards your butt and trying to touch the trail leg knee to the ground. Sounds simple but it is incredibly hard and takes a lot of body control and hip mobility to execute. Once you get it down, though, you will find your single leg squats much easier and be well on your way to a full pistol squat.

3 – Walk Back & Up Bridge: I love this one simply because it looks scary and really cool. Few things take the faith that leaning back and committing to your first Walk Back Bridge do few things take the core strength that the Walk Up Bridge do. To execute this exercise you simply stand a few feet in front of a wall (better too close that too far at first) and then bend backwards into a backbend. Keep bending until you have to reach back for the wall to stop you from falling backwards. Keep walking your hands down the wall until you get them on the floor and end in a Bridge. You then walk you hands back up the wall, pushing off at the top and coming back to the starting position. This exercise takes a lot of mobility, core strength and guts – it is one of the hardest exercises I think I do in my routine.

So there you have it, 3 bodyweight exercises that provide some pretty unique benefits and offer some unique challenges. While these 3 exercises don’t represent the hardest variations possible for the exercise category they fall into they will give a lot of riders something to shoot for and, when you get them down, provide an important stepping stone to those harder variations.

So how about you? Can you pull these exercises off? If you can do at least one of them I have a challenge for you – I’ve got 3 free copies of the No Gym, No Problem Workout Program (which will be released this Friday the 27th) to give away – one for each person who is the first to post a picture or video of them doing an Uneven Push Up, Walk Back & Walk Up Bridge or the Airborne Lunge (just pick one, you don’t need to do all 3). Just post your pic/ vid or a link to it showing the exercise you can do and I’ll send you a copy of my new program on Friday.

-James Wilson-

No Gym, No Problem. — Bodyweight Program

No Gym, No Problem. — Bodyweight ProgramWho says you need equipment to get a great workout in? With this workout program you have no more excuses to not train- the world is your gym. Designed around the principle of Exercise Progressions this workout program allows you to create the perfect workout for your current fitness level. Perfect for starting your strength training journey or adding a new challenge to your current workout, this workout belongs in every rider’s toolbox.
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Social Comments:

WordPress Comments:

  1. Daniel says:

    Uneven pushup! https://twitter.com/#!/Danielo65/status/194436666994331648

    Reply • April 23 at 8:45 am
  2. Patrick O'Leary says:

    Hey James, here’s me doing a couple uneven push ups with a kettlebell: http://www.youtube.com/watch?v=SDG3mth4Fl4&feature=youtu.be

    Reply • April 23 at 8:53 am
  3. Philip Madeley says:

    I little woobly, and consider that when you first posted the bridge a week ago, because of a wrist injury I could not even get up from the floor…. These body weight exercises are working well for me.

    http://m.youtube.com/watch?v=mSNc-LWVbos

    Reply • April 23 at 9:18 am
  4. Celso says:

    Posted a video doing an uneven pushup.
    Sorry about the outfit, I was at work when I saw your post!

    http://dl.dropbox.com/u/24964656/Mi%20pel%C3%ADcula.wmv

    Reply • April 23 at 10:06 am
  5. bikejames bikejames says:

    So the Uneven Push Ups have been claimed by Daniel and Patrick O’Leary (you guys posted at pretty much the same time) and the Walk Back Bridge has been claimed by Philip Madeley, anyone up for an Airborne Lunge?

    Reply • April 23 at 2:11 pm
    • Philip Madeley says:

      Awesome, I am so excited!

      Reply • April 23 at 8:37 pm
    • Patrick O'Leary says:

      Sweet! Do we need to contact you w/ address and such?

      Reply • May 3 at 10:14 am
  6. Markus says:

    Hi James, wrt your recent fondness of bridges I just like to say that they can lead to overextension of the cervical vertebrae, not to mention serious injury to the head/neck should the bridge prematurely collapse. In my view it should only be performed by professionals like gymnasts.

    Reply • April 23 at 2:19 pm
    • bikejames bikejames says:

      Appreciate the concern but after using bridges in my facility for several months and with dozens of clients I would have to say that the they may not be as dangerous as they seem. Seeing that most people are stuck in cervical flexion the extension is a needed counter-measure to it and as long as you don’t try to train to failure you probably won’t collapse onto your neck. Of course, someone out there will take that as a challenge and prove me wrong but I would say that your average trail ride is more dangerous than a bridge.

      Reply • April 23 at 2:46 pm
  7. Joshua says:

    Yes! If people are concerned about bending backward with their head about a foot off the ground, what will they think when you recommend this exercise…

    1) place your feet astride a metal bar in a split stance
    2) begin moving your feet in a circular motion
    3) use slight movements and your forward momentum to balance your weight directly over the metal bar and between two wheels.
    4) point those wheels directly down the nearest hill.
    5) BRAAAAP!

    Reply • April 23 at 3:01 pm
  8. Owain says:

    Since no one claimed airborne lunges yet, here’s a rep that’s a little shakey:
    http://lucy.nicotinebsd.org/files/20120423_233332.mp4

    Reply • April 23 at 4:43 pm
    • bikejames bikejames says:

      That was a pretty good rep, winner for the Airborne Lunge! Sweet beard BTW….

      Reply • April 23 at 5:42 pm
  9. Daniel says:

    Thanks, James, lookin forward to tryin out the new program!

    Reply • April 25 at 5:05 pm

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James Wilson
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Mountain Bike Coach
James Wilson