5 Insane Bodyweight Exercises You can Use to Create an Insane Bodyweight Workout

Designing a workout is easy. Designing a workout that’s challenging and actually gives you results is tough. And what I’ve found is that it just keeps getting harder. Well, this article will focus on getting your regular, intense bodyweight workouts into the level of “insanity.”

It Starts with Brand new Exercises

If you missed it, earlier today I posted an article describing some brand new exercises you can add into your workouts. You can read it here.

You should always keep learning and inventing your own bodyweight exercises to keep pushing your body. Here are 9 more intense exercises you can include in your workouts:

Spinal Rock

  • Lay down on the floor with your legs straight and hands by your side. Roll your shoulders forward, contract your abs and sit up. Reverse the movement and roll backwards, letting your legs come off the ground. Keep the movement slow and steady.
  • This is a very basic movement, but the main idea here is to maintain a steady rhythm from one repetition to the next. Once you get good at the basic version, start moving fasting, and increasing momentum so that your lower body comes up off the ground.
  • Now start to bring your knees into your chest. As your abs get stronger, keep your legs straight and press your legs towards the sky, leading with your toes. Use your abdominals to press your legs up towards the sky as far as they will go.
  • The final goal of the spinal rock is to transition into a shoulder stand. Start off slow, and increase the range of motion as you get better at the movement.

Here’s what a basic spinal rock should look like:

Leg Swoop

  • Squat down and place your hands in front of your knees. Lift your left leg off the floor and press it to the right side, through the space between your arm and knees. At first, you will need to lift your right hand off the floor to execute this movement.
  • However, as your flexibility improves, try to keep both hands on the floor. The next step of this movement is to hop on your right leg so that you can swoop your left leg underneath and bring it being you. Bring this leg back to starting position and repeat with the other leg.
  • The final version of the leg swoop is something you see a lot of break dancers performing. The idea is to swoop your left leg underneath your right foot, behind you, then to the side, and bring it in front of you. Keep the swooping motion continuous, as your form a circular path with your foot around your body.
  • This movement will work your hips, and lower abs, and will certainly get your heart rate up.

Here’s a great tutorial on the leg swoop:

Ellipse Quad Squat

  • Earlier today, I showed you how to perform a quad squat and an ellipse. Well, we’re going to combine the two movements and perform a ellipse quad squat. Start off in squat position, and place your hands on the floor in front of your knees.
  • Make sure your back is parallel to the floor. As you lower your body towards the ground, you want to move down and to the back. Keep pressing towards the ground, and backwards at the same time until you can not go down any further.
  • You should feel a stretch in your spine. Now reverse the movement, and press up and forward. Keep pressing up and forward the same time. Move forward until your chest passes you arms. Keep moving forwards as far as you can, then recoil and move down and backwards.
  • Try to maintain this continuous motion as smoothly as possible. The ellipse quad squat is slightly more explosive than the quad squat or ellipse done separately.

Half Spinal Rocks

  • Start off in the same way you would a spinal rock. When you bring your legs up, bend your knees and bring them up to your chest in an explosive manner. Let your lower back come off the floor. When your feet are in a straight line from your face, press up towards the ground.
  • Try to straighten your body and balance your body on your shoulders. Pause, and repeat. For a more difficult variation, keep your arms outstretched above your head. There are many additional ways you can make this movement more difficult.
  • There is also a movement called the mahler body blaster. In this movement, you roll your body forward into a squat, then kick your legs out, perform a pushup, then bring your legs back in and roll back. You can use the same idea with this movement.
  • Bring your body forward, kick your legs out, do a pushup, bring your legs back in, do a roll back, then stand up on your shoulders and repeat.

Quad Hop to Squat

  • Here’s yet another variation to the quad squat. Get down into squat position, and place our hands on the floor in front of you. Make sure your back is parallel to the ground. Drop your body towards the floor by bending your elbows and knees at the same time.

  • When you can not go any further, press back up to starting position and explosively lift your hands off the ground and transition into a squat. Perform a regular bodyweight squat and repeat. One way to make this more difficult is to perform a quad squat more explosively so that you catch air.
  • While in the air, try to turn your body so that you land on your feet. Perform a regular bodyweight squat and repeat. Finally, the last version of this movement is to perform a squat jump instead of a regular squat.
  • There are many different ways of making this movement consistently more difficult, such as tucking in your knees while performing a squat jump, or dropping down into a backward roll.

If you’re ready to incorporate bodyweight training as part of your fitness plan, then you should check out Bodyweight Exercise Revolution. Coach’s Adam Steer and Ryan Murdock show you how to use unique bodyweight movements to lose fat, build muscle, increase strength, improve athletic fitness, and enhance longevity.

Click here for more information.

5 Steps to Losing More fat with Bodyweight Training

Are you struggling to burn fat with your bodyweight programs? Follow these five basic steps to get re-started on your fat loss goals:

Step #1: Simplicity is the Key

This is something that we all need to be reminded of. You need to approach your fitness plan in small, simple steps. If you suddenly sit down one night and create this amazing training program that has you training 3 times a day, with 10 different lifts per workout, then chances are you won’t do it.

Especially if you’ve been completely sedentary for most of your life. Instead, start off with 3, 10 minute workouts per week. Then expand to 4 workouts per week. Gradually learn new movements, but still keep it simple. Focus on developing a strong foundation and moving one step at a time.

Step #2: Build on that Foundation

As we get more and more serious about our training, we tend to “settle.” In the beginning, we all start off with baby steps, but only until we reach a certain goal. For example, lets say my goal was to be able to work out 5 days a week, 30 minutes at a time.

So I start off with 3 sessions of 10 minutes, and steadily build up to 5 sessions of 30 minutes. I feel better, I look good, and I’m excited that I hit my goal. I’ve formed a great habit. But what do I do now? The thing I shouldn’t do is just shrug my shoulders and say to myself, “Well, now I’ll just maintain this level of fitness.”

The truth is that people that try to maintain their level of fitness never do. This is because your body doesn’t like maintenance. It likes challenge. If you don’t challenge yourself with a new goal and build upon the foundation you’ve already got, then your body will have nowhere else to go but down.

Step #3: Challenge yourself with Interval Training

One of the best and easiest ways to challenge yourself is with interval training. Interval training is basically performing an exercise for a set period of time, then either resting or moving onto a different exercise. For example, a very simple interval workout would be to perform Spinal Rocks for 30 seconds, then rest for 30 seconds.

I’ve had the best results with interval workouts that last 10-20 minutes and feature just 2-4 exercises. I usually keep my rest periods extremely short, but beginners should start out with a minimum of 30 seconds rest. Once you get comfortable with interval workouts, you can start to employ more advanced interval techniques such as Tabata intervals.

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.

Step #4: Challenge yourself with Circuit Training

Another way to challenge yourself is with Circuit Training. Circuit training is where you perform 4 or more exercises back to back with little to no rest in between each exercise. A good circuit training workout would be to perform sets of leg swoops, ellipse, quad squat, and half spinal rocks right after each other.

Beginners should start off with 3 circuits of 4-6 exercises, and steadily build up to 5-6 circuits. I generally like to use more difficult movements in my circuits and keep the number of exercises capped at 6. But I’ve also designed some great workouts that use up to 10 exercises per workout.

Step #5: Take a Break

At some point, you need to take a break from your training. I honestly don’t suggest a complete break from working out. Instead, do some other lower intensity activity for about a week, just to rest your mind and body. Some great ideas include yoga and mobility drills.

Speaking of yoga and mobility drills, Coaches Adam Steer and Ryan Murdock include Prasara Yoga and Intu Flow mobility training along with high intensity bodyweight training with unique exercises as part of a complete bodyweight training system.

The name of their program is Bodyweight Exercise Revolution. Coach’s Steer and Murdock show you how to use unique bodyweight movements to lose fat, build muscle, increase strength, improve athletic fitness, and enhance longevity.

Click here for more information.