During this post we will look at several bodyweight exercises that are used the Navy Seals Workout routine.
Oblique Twists. Abdominal crunches tend to work the middle part of your abs, and oblique twists are similiar exercises but work the side of your abs (the obliques). Lay flat on your back, with your feet on the floor and knees raises. But you arms behind your head. Raise your shoulders a few feet off the floor as you would do with a normal abdominal crunch, but this time do it slightly to the side. So for you first rep you will do it in the direction so that your right elbow goes towards your left knee and for the next rep your left elbow will go towards your right knee. As with basic ab crunches, focus on squeezing the abs throughout the exercise to make sure they are being worked out to maximum effect.
Abdominal Leg raises. This bodyweight exercise involves lieing down on your side, with one hand held behind your head and one hand on the floor for support. To do the exercise raise the upper of your legs up to the ceiling whilst still lieing on your side. As you do so push your torso forwards towards your legs. Hold the end position for one or two seconds, then lower your legs and repeat. The second where you pause in the exercise is very challenging and helps stabilize that core.
Also, worth a viewing is the no nonsense muscle building guide by Vince Delmonte, which uses the following exercises:
Shoulder stretch. The classic shoulder stretch exercises looks a bit like a ballerina pose! You basically stand upright and outstretch both your arms to the ceiling and interlink your fingers of both hands and turn your palms over so that they are both facing up towards the ceiling, directly above your head. Push your palms to the ceiling and really feel the stretch in your shoulders. Hold the stretch for 8-10 seconds and then rest and repeat 1 or 2 more times.
Calves stretches. The calves are a often neglected body part but they should be worked out just like other muscles. It is because calves go relatively unseen by people as they are usually covered by socks and trousers…but that is not excuse not to train our calves! To stretch the calf muscles before your calf workout what you do is to get on your hands and knees as though your are an Olympic sprinter about to start a race. Take on of your back legs and pace your foot behind the remaining supporting leg. Then use your bodyweight to push down slightly on this calf and hold the stretch for around 10 seonds. Rest and then repeat on the other side.
Deltoid Plate Raises. Grab a weight plate and grip it with both hands. Stand upright and raise the weight from the start position of holding it in your lap area, to holding it straight in front of you at eye level. Hold at the top for a second and then slowly return to the starting position. You arms should remain straight throughout the exercise and make sure you are doing the lifting with your deltoids and not your arms. If you dont have a weight plate to use you could use a medicine ball, a heavy bag or other heavy objects you may have lying around the house if you are working out from home.
These are bodyweight exercises, but if you also want to use gym weights, check out the increase bench press page.