Part 3: Create a Healthy Physical Body
IN THIS LESSON
Bodyweight exercises may improve strength, joint mobility, and cardiovascular health.
These bodyweight exercises may help someone to build strength of the calf muscles.
These bodyweight exercises work many more muscles than the muscle groups listed. The muscle group names that are listed next to each exercise are the main muscles that are emphasized by the exercise.
Side Jumps
Muscles: Quads, hamstrings, glutes, hip flexors, calves.
Difficulty: 2-4.
Perform: Stand with feet slightly closer than shoulder-width apart and toes pointed straight ahead or slightly outward. Jump to one side as if jumping over an object and then try to land in the starting position. Then, jump back to the other side.
Pointers: N/A.
Decrease difficulty: N/A.
Increase difficulty: N/A.
Variation: N/A.
Video Demonstration:
Box Jumps
Muscles: Quads, hamstrings, glutes, hip flexors, lower back, calves.
Difficulty: 1-4.
Perform: For this exercise, a sturdy object, such as a box, will be needed to support the weight of the body. Stand with feet shoulder-width apart and bend the knees until in a half squat position. Then, jump onto the box. Upon landing on the box, rise to a standing position and pause for a second before jumping back down.
Pointers: Do not let the knees collapse in or the back round over during the jump or the landing.
Decrease difficulty: Decrease difficulty by using a lower object to jump onto.
Increase difficulty: Increase difficulty by using a higher object to jump onto.
Variation: N/A.
Video Demonstration:
Calf Raises
Muscles: Calves.
Difficulty: 1-4.
Perform: For this exercise, a sturdy object, such as a box, will be needed to support the weight of the body. Stand with feet shoulder-width apart and heels hanging off the edge of the box. Keep most of the weight of the body on the toes and lower the heels as far as possible. Then, come up as high as possible on the toes.
Pointers: N/A.
Decrease difficulty: Decrease difficulty by holding onto an object such as a chair that will help to support the weight of the body.
Increase difficulty: Increase difficulty by holding a heavy household item.
Variation: This exercise can be done by using one leg at a time.
Video Demonstration:
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You Are Your Own Gym: The Bible of Bodyweight Exercises by Mark Lauren and Joshua Clark
The website of Mark Lauren, containing paid courses and free bodyweight videos