by Douglas

Body Weight Circuit Definitions

Body Weight Circuit #1

Body Squats - Place your hands behind your head and slowly squat down until your thigh is parallel to the floor. Keep your back straight and the heels in contact with the floor.
Pull-Ups - Make sure that you pull-up with the bar in front of your chin and not behind your head.
Side to Side - Lay on your back. While keeping your legs straight and together, slowly lower them to the floor on one side. Return your legs to the upright position, then over to the other side. Make sure you don't bend your knees.
Squat Jumps - Similar to Body Squats except after squatting you will jump in the air. Make sure you get good depth on the squat.
Close Grip Push-Ups - Get down like a regular push-up, but keep your hands under your shoulders instead of wide. Keep your elbows next to your side as you go up and down.
Low Abs - Lying on your back bring your knees slowly to your chest so that your shins are parallel to the floor. Slowly lower your feet back down to the floor until your heels touch the floor. Make sure you keep your lower back in contact with the floor.
Walking Lunges - Take a long forward step with your right foot. Lunge to where your right thigh is parallel to the floor. Keep your right knee over your ankle, chest up, and shoulders back. When coming up push on your right heel and slowly come up. Repeat with your left leg.
Dips - Start with your heel on the floor and your arms behind you, holding onto a bench or bar. Lower your butt down until you're in a near-seated position and your upper arm is parallel to the floor. Push yourself back up to the starting position.
Split Jumps - Start out in the same way as with the Walking Lunges, but instead of standing up you will jump up. While in the air switch the positions of your feet so when you land your left should be in front.
Low Back Stabilization - Start by lying on your back with knees bent and your feet flat on the floor. Slowly raise your hips to the ceiling to where your shoulders, hips and knees are in a straight line. Hold this position for 15 seconds and then slowly lower your right leg and raise your left leg. Hold it for 15 seconds then repeat again.

Body Weight Circuit #2

Body Squats - Place your hands behind your head and slowly squat down until your thigh is parallel to the floor. Keep your back straight and the heels in contact with the floor.
Pull-Ups - Make sure that you pull-up with the bar in front of your chin and not behind your head.
Side to Side - Lay on your back. While keeping your legs straight and together, slowly lower them to the floor on one side. Return your legs to the upright position, then over to the other side. Make sure you don't bend your knees.
Squat Jumps - Similar to Body Squats except after squatting you will jump in the air. Make sure you get good depth on the squat.
Close Grip Push-Ups - Get down like a regular push-up, but keep your hands under your shoulders instead of wide. Keep your elbows next to your side as you go up and down.
Low Abs - Lying on your back bring your knees slowly to your chest so that your shins are parallel to the floor. Slowly lower your feet back down to the floor until your heels touch the floor. Make sure you keep your lower back in contact with the floor.
Walking Lunges - Take a long forward step with your right foot. Lunge to where your right thigh is parallel to the floor. Keep your right knee over your ankle, chest up, and shoulders back. When coming up push on your right heel and slowly come up. Repeat with your left leg.
Dips - Start with your heel on the floor and your arms behind you, holding onto a bench or bar. Lower your butt down until you're in a near-seated position and your upper arm is parallel to the floor. Push yourself back up to the starting position.
Split Jumps - Start out in the same way as with the Walking Lunges, but instead of standing up you will jump up. While in the air switch the positions of your feet so when you land your left should be in front.
Superman - Lay on your stomach with your arms, and legs straight. Slowly raise both arms and legs off the ground about 2 inches keeping them straight and holding them in that position for a one count, then slowly lower them.
Low Back Stabilization - Lying on your back with knees bent and the bottom of your feel in contact with the floor slowly raise your hips to the ceiling to where your shoulders, your hips, and your knees are in a straight line. Hold this position for 15 seconds and then slowly lower your right leg and raise your left leg. Hold it for 15 seconds then repeat again.
Pull-Downs - Use a pull-down cable machine. Lower the bar in front of your chest.
Step-Ups - Use an 18" box step up with your right leg and step up with your left leg. Step down with your right, step down with your left. Then switch, up with left, then up with right. Down with left, then down with right.
Toe Touches - Lay on your back with your legs straight up in the air, touch your toes with your fingers without bending your legs. Then touch the floor behind your head with your fingers without bending your arms.