bodyweight–exercises–full–body .pdf



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lryangers@yandex.com

Abs with sliders –sliding
pads,
towel,
socks, etc...
Abdos avec
slider
:
- exercice
la roulette
à abdos
avec slider
–Absderoll-out
with
sliders

- sliding pike

Abs with or without sliders
Abdos avec ou sans slider :
- grasshopper

★Tips & DISCLAIMER
✓ Google the name of an exercise to watch the way to do it with a safe and proper form in video on YouTube.
✓ Warm up carefully before working out to avoid to get hurt.
✓ The exercises in this PDF are designed for an INTERMEDIATE LEVEL in strength training.
✓NOT suitable for complete beginners, elder people and children. The exercises require a good amount of strength.

lryangers@yandex.com
- Plank with jumping jacks
- planche avec jumping jacks
- plank with a foot tap

- donkey kicks :

- hindu pushup :

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- knee tuck

- lunge mountain climber

–Plank
Superman
plank with
1 hand
and 1 foot
- plancheorou
planche Superman
suronly
1 jambe,
1main

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- Creepy Crawler Plank

- plank with Shoulder Tap and Knee Tap

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- plank to lateral knee up

- plank to knee tuck

- Side Plank With Leg Lift

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- single leg burpee

- Superman Plank

Butt & Legs

Butt & Legs
- squat complet
- squat sur 1 jambe

– Ass-to-grass squat
– One leg squat

Jambes et fessiers

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- pistol squat
- cossack squat

- glute bridge with sliders

- squat jumps
- sumo squat jumps
fentes sautées
--Jumping
lunges
- tuck jump

lryangers@yandex.com
- kneeling jump squat

(Start in kneeling
position, jump to
land on the
ground on your
feet in squat
position)

- air lunge
(Start in squat
position, jump
and make a lunge
in the air)

jumps
in lunge position
- –Lateral
en fente, saut
latéraux
- marche du canard en squat
– Duck walk (walking in squat position)
Haut du corps :
-rowing inversé
Upper Body

– Inverted rowing

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-traction

–Push-ups and their variations : triceps Push-ups, declined/inclined Push-ups, Push-ups on
-pompes
(et scorpio
variantes Push-ups,
: pompes triceps,
one
hand,
etc...inclinées, déclinées, 1 main)
-dips

-pompes épaules
–Inverted
shoulder press

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– Yoga style Push-ups

-pompes hindu

-pompes sautées ou claquées

–Tapped Push-ups / plyometric Push-ups

-pont comme en gym

– Bridge

lryangers@yandex.com
Bonus : challenging yoga postures for the upper body

-équilibre sur les mains

- posture de yoga

★Tips & DISCLAIMER
✓ Google the name of an exercise to watch the way to do it with a safe and proper form in
video on YouTube.
✓ Warm up carefully before working out to avoid to get hurt.
✓ The exercises in this PDF are designed for an INTERMEDIATE LEVEL in strength training.
✓NOT suitable for complete beginners, elder people and children. The exercises require a
good amount of strength.


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