Fat.Mans.Fitness
where we go from fat to fit
The following bodyweight exercises have many benefits and none of the negatives (i.e. injuring your muscles or joints) associated with some forms of exercise. These bodyweight exercises will build lean muscle and reduce fat. You can do them at home or even at the park. Thus, giving your body much more strength, endurance, and flexibility. It also frees you from having to buy any expensive equipment.
ABS
belly blasters
bicycle
captains chair
double crunch
hanging knee raise
hip extension
bench knee raises
leg raises
oblique crunch
pelvic thrusts
press-outs
reverse crunch
scissors
alt. side pull-ins
pike
reverse hyper-extension
roll-over
single leg alt. pull-in
shoulder bridge
wipers
v-ups
BACK
towel pull-ups
inverted row
pull-up
extensions
CORE
push-up plank
alt. superman
medicine ball plank
side plank w/ leg raise
plank
elbow plank
plank w/ leg raise
plank w/ hip rotation
plank w/ knee to elbow
plank w/ protraction
plank w/ leg raise
elbow plank on stability ball
balance
shoulder bridge
side bridge
wall sit
CHEST
t push-ups
elevated feet push-up
explosive knee push-ups
explosive push-ups
knee pus-ups
single leg push-ups
push-ups w/ tuck
decline push-ups
single leg decline
incline push-ups
decline wall push-ups
wall push-ups
LEGS
calf raise
squats
TRICEPS
bench dips
