EXERCISE WITH OWN BODY WEIGHT
Here is a program I have put together where you train with your own body weight without the training bands. All body parts are trained in the same workout. Week 1-2, practice each exercise twice. Week 3-4, each exercise is practiced three times. Week 5-6, exercise is practiced 3 times, but we increase the number of seconds in the exercises that are on time.
The program runs Monday - Wednesday - Friday, ie three days a week.
NOTE! Click on the pictures to get a video of the exercise!
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Here you can download a PDF of the program if you need to print it >>
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SQUAT
When you train squats, you train an exercise that basically trains the whole body, but mostly the legs of course. The muscle groups that are trained in different types of squats are thighs, buttocks, calves and abdomen.
PERFORMANCE:
You place your feet a little wider than hip-width apart, or where you feel most stable. Good starting position can be shoulder-width apart. When you walk down to the floor with your buttocks, your toes should line up with your knees. Strive to reach a 90 degree angle between the knees and thighs. If you have difficulty getting to the depth of the exercise, you can practice by placing a weight plate, or something else that provides height under your heels.
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MUSCLE GROUP: Legs / Buttocks
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Week 1-2, 10 repetitions 2 times
Week 3-4, 12 repetitions 3 times
Week 5-6, 15 repetitions 3 times
2. TOE LIFT
The calves are a muscle group that is often forgotten. But that is as important as any other muscle.
PERFORMANCE:
Toe positioning. So your feet point straight ahead, you are in a neutral and healthy position and you will hit all parts of the calf perfectly with your training. Put your hands against a wall and start stretching your feet to raise your body upwards. Be sure to really contract the calves in the top position for a second or two before slowly celebrating them down again.
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MUSCLE GROUP: Vader
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Week 1-2, 10 repetitions 2 times
Week 3-4, 12 repetitions 3 times
Week 5-6, 15 repetitions 3 times
3. Lunge
Lunge is one of the best exercises to train thighs and buttocks.
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PERFORMANCE:
Stand hip-width apart and let your toes point straight ahead. Tighten the abdominal muscles and have a straight posture in the upper body with the shoulders back and the chest forward. Take a big step forward with one leg, you decide if you want to start with the right or left leg. Then lower your body until your knees and ankles reach a 90 degree angle. Push away with the front leg to return to the starting position. Repeat the same with the other leg. Be sure to find the contact with the muscles.
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MUSCLE GROUP: Legs / Buttocks
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Week 1-2, 10 repetitions 2 times
Week 3-4, 12 repetitions 3 times
Week 5-6, 15 repetitions 3 times
4. PUSH-UP
A classic push-up mainly trains the chest and triceps. However, push-ups can be performed in several different ways and control a little where the training takes. Wider takes more on the chest, narrower takes more on the triceps.
PERFORMANCE:
Take the body position for normal push-ups. You should always keep your torso taut, and leave your buttocks slightly higher in the air. The legs should be completely straight, and the back neutral.
You should preferably touch the chest to the floor, with the buttocks slightly higher up, and then press to straight push-ups. For many, it can be difficult at first, then it is better that you perform the full movement on your knees, compared to doing half push-ups that increase the risk of injury. Keep a tense, straight and compact posture. When the chest touches the floor, you quickly get up again. Push-ups are an exercise that you can advantageously, when you master the technique, practice going down very slowly and up more explosively.
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MUSCLE GROUP: Chest / Triceps
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Week 1-2, 10 repetitions 2 times
Week 3-4, 12 repetitions 3 times
Week 5-6, 15 repetitions 3 times
5. ROWING
This exercise trains the back but also the biceps are highly involved.
PERFORMANCE:
You can use a tree like I do in our outdoor training, or a door frame if you are at home. Go down in a sitting position with one arm held in the door frame in a straight position. Then pull towards the frame until the chest touches, then release back to a straight position. Do the exercise calmly as it takes a while to learn to perform with good muscle contact.
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MUSCLE GROUP: Back / Biceps
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Week 1-2, 10 repetitions per arm 2 times
Week 3-4, 12 repetitions per arm 3 times
Week 5-6, 15 repetitions per arm 3 times
6. NARROW PUSH-UP
A variant of push-ups that trains primarily the triceps but also the chest.
PERFORMANCE:
Take the body position for normal push-ups, this time with your hands narrowly shaped into a diamond. You should always keep your torso taut, and leave your buttocks slightly higher in the air. The legs should be completely straight, and the back neutral. You should preferably touch your hands with your chest on the floor, with your buttocks slightly higher up, and then press to straight push-ups. For many, it can be difficult at first, then it is better that you perform the full movement on your knees. Maintain a tense, straight and compact posture.
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MUSCLE GROUP: Triceps / Chest
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Week 1-2, 10 repetitions 2 times
Week 3-4, 12 repetitions 3 times
Week 5-6, 15 repetitions 3 times
7. SHOULDER PRESS
We will run the shoulders with a shoulder press with our own body.
PERFORMANCE:
Stand on your knees on the sofa and with your hands on the floor, or lean forward as in the picture and let the weight come on your arms. Try to go down carefully, when your head touches the hill you push yourself up to the starting position.
MUSCLE GROUP: Shoulders
Week 1-2, 10 repetitions 2 times
Week 3-4, 12 repetitions 3 times
Week 5-6, 15 repetitions 3 times
8. SUPERMAN
Good exercise that trains the lumbar spine (lower back) and the buttocks.
PERFORMANCE:
Lie on your stomach on the floor / carpet. Place your hands behind your head or in a flying position. Lift the back of the chest towards the ceiling (this is a fairly small movement). Hold for a few seconds before slowly holding on to the nerve path. No fast movements, calm and methodical.
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MUSCLE GROUP: Low back / Back
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Week 1-2, 10 repetitions 2 times
Week 3-4, 12 repetitions 3 times
Week 5-6, 15 repetitions 3 times
9. THE ROCKER
Tough whole body exercise that gives a real burn for both stomach and whole body.
PERFORMANCE:
Place your hands on the floor in front of you so that your body forms an up and nervous V. Run in the air by pulling your knees as far as you can towards your chest. This exercise also provides cardio training, so keep up the pace!
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MUSCLE GROUP: The whole body
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Week 1-2, 30 seconds
Week 3-4, 45 seconds
Week 5-6, 60 seconds
10. PLANK
The traditional plank.
PERFORMANCE:
Lie down on the floor, on your stomach. Insert your elbows on the floor so that your elbows are directly below your shoulder. Try not to hold your hands together. Put your knees or toes on the floor and push yourself up so that you are straight as a plank. Tighten the abdomen by sucking the navel towards the spine. Hold the position for about 30-60 sec. If you get low back pain, you can try to raise your butt a little or hold the position for a shorter time until you become stronger in the torso.
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MUSCLE GROUP: Stomach
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Week 1-2, 30 seconds
Week 3-4, 45 seconds
Week 5-6, 60 seconds
Good luck with your Kickstart training!
Kennet Bath, trainer at Kickstart Online
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