This is number 4 of 6 articles in the Fitness for Football Officials series.
The 3 Best Bodyweight Exercises
Turbulence Training
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
Here are 3 kick-butt bodyweight exercises you can do anytime, anywhere to burn fat, stay energized, and avoid overeating.
Bodyweight exercises help you burn fat shockingly fast, without any fancy equipment.
1) Any Single-Leg Exercise
The pistol (single-leg squat to the floor) is the most advanced
1-leg exercise. But you can also do assisted single-leg squats with a band, or onto a bench, or even with a Stability Ball between your back and the wall.
If you aren’t ready for single-leg squats, you can use Bulgarian Split Squats, Reverse Lunges, regular split squats, or lying 1-leg hip bridges if you are a beginner.
2) Decline Push-ups
These are harder than normal pushups, thanks to your elevated feet. And in this position, you can still use a close-grip to fatigue your triceps, a “piked-hip position” to build your shoulders, or even the Spiderman leg motion to work on your abs.
3) Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let your chest rest, while your back is strengthened. It’s the perfect compliment to a pushup.
Do 8-12 repetitions per exercise. Don’t rest between exercises. Go through the circuit up to 3 times, resting 1 minute after each circuit.
For a once-per-month challenge, do each exercise to failure in your final round through the circuit.
For a more detailed list of Advanced Bodyweight Exercises and a step-by-step routine to follow, click here to download
Get in shape fast with Turbulence Training,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Missed the other Fitness for Football Officials blog post? No worries. Click below:
Fitness for Football Officials #1
Fitness for Football Officials #2
Fitness for Football Officials #3
Fitness for Football Officials #4
Fitness for Football Officials #5
Fitness for Football Officials #6
[...] Tips for You) Fitness for Football Officials #3 (Fat Burning Bodyweight Circuit Exercisess) Fitness for Football Officials #4 (The 3 Best Bodyweight Exercises) Fitness for Football Officials #5 (Cardio Is A Waste of Time for [...]
Pingback by The Fitness for Football Officials Collection — February 15, 2010 at 10:35 pm
drills should be made fun and interesting to make the players feel comfortable and motivated.
Comment by David Marks — February 15, 2010 at 11:33 pm
the best drill, is the one that will not only help players acquire speed, strength, power and etc. but the one that is also fun and interesting.
Comment by David Marks — February 15, 2010 at 11:27 pm
drills are made to make players gain more improvements, in short drills are made to make a player or a team to win. That’s why drills should be made fun and interesting.
Comment by David Marks — February 15, 2010 at 12:21 am