Body Weight exercises

  • Air Squat: The movement begins from a standing position. The movement is initiated by moving the hips back and bending the knees and hips to lower the torso and accompanying weight, then returning to the upright position.
  • Burpee: Begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Immediately return your feet into squat position. Stand up from the squat position. Jump and lift your hands above your head. Repeat.
  • Hollow Rocks: Begin with lower back touching the ground, legs straight and tight together with toes pointed, arms straight and glued to your ears. Start rocking back and forth without allowing the shape to break at any point.
  • Pistol: A one-legged squat, which helps to isolate each leg and build lower-body strength.
  • Pushup : Lie down facing the floor, keeping back straight, raise your body by pressing down on your hands and straightening your arms.
  • Superman: Lie face down on your stomach with arms and legs extended and off the floor. Keep your neck in a neutral position.

Other handy terms

  • AMRAP: As many reps as possible. AMRAP workouts are timed with a fixed time limit in which you need to do As Many repetitions As Possible.
  • EMOM:  Every Minute on the Minute
  • REP:  A repetition or one instance of a given exercise
  • ROM:  Range of Motion
  • SET:  A group of repetitions
  • TABATA:  A protocol of 20 seconds of exercise followed by 10 seconds of rest