7/28/2019 Body Weight Exercises.docx

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Sit 'n' Sculpt

Squat with back to wall, right thigh parallel to floor, left ankle

on right knee, arms against wall like a goalpost. Keeping arms

pressed against wall, slide arms up until slightly bent (asshown). Lower arms for 1 rep. Do 12 reps. Switch crossed

legs; repeat.

Works shoulders, upper back, abs, butt, thighs

7/28/2019 Body Weight Exercises.docx

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Side Slimmer

Start on left side, left forearm on floor, right arm extended to

ceiling, left foot pressing into bottom of wall. Lift hips offfloor into side plank and raise right leg as high as you can

until it is barely touching wall (as shown). Hold for 30

seconds. Switch sides; repeat.

Works shoulders, obliques

7/28/2019 Body Weight Exercises.docx

3/7

Climb the Wall

Start in plank, hands under shoulders, feet in line with hips

and pressing into wall. Pull right knee toward chest (as

shown), then return foot to wall. Repeat immediately on leftside. Continue, quickly alternating legs, for 1 minute.

Works shoulders, back, abs, butt, thighs

7/28/2019 Body Weight Exercises.docx

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Arm-Flab Fighter

Stand facing wall about a foot away, arms extended and hands

on wall, left knee raised to hip level. Keep elbows in line with

shoulders and lean forward until forearms rest on wall as youextend left leg back (as shown). Reverse for 1 rep. Do 10 reps.

Switch legs; repeat.

Works arms, chest, abs, hips, butt, hamstrings

7/28/2019 Body Weight Exercises.docx

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Pike Position

Start in plank, hands under shoulders, feet in line with hips

and pressing into wall. Engage abs as you lift hips until body

forms a wide inverted V (as shown). Return to start for 1 rep.Do 15 reps.

Works shoulders, triceps, back, abs

7/28/2019 Body Weight Exercises.docx

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Booty Bridge

Lie faceup with head away from wall, right knee bent and foot

on floor, left knee bent 90 degrees with foot pressing into

wall. Extend right leg toward ceiling and lift hips until bodyforms a straight line from left knee to shoulders (as shown).

Pause, then lower hips for 1 rep. Do 15 reps. Switch legs;

repeat.

Works butt, abs, hamstrings

7/28/2019 Body Weight Exercises.docx

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Do just the previous seven moves and you'll firm up. Add this

squat jump for 1 minute between each and you'll also torchserious calories.

Face wall and squat deeply. We're talkin' thighs-parallel-to-floor deep! Then spring up. As you jump, look up and lightly

touch the wall as high as you can with both hands. No rest

between reps!