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Eight Great Bodyweight Resistance Exercises

Fitness Quest 10 personal trainer Doug Balzarini performing eight bodyweight training exercises designed to target every major muscle group in the body. To increase resistance Balzarini added a stability ball, resistance tubes and a weighted medicine ball, which are fairly inexpensive purchases at a sporting goods store.

The video includes pointers on correct form and modifications to make the following exercises easier or more challenging.

  1. Chin up – Targets upper body, specifically the biceps, lats, pectoral muscles and traps.
  2. Push up – Targets the pectoral muscles, triceps and deltoids as well as the core.
  3. Plank – Targets the core muscles and the back and shoulders.
  4. Squat with medicine ball wood chop – The squat targets the lower body, specifically the quadriceps, hips and butt, and the wood chop hits the core muscles, rhomboids and deltoids.
  5. Torso twist with resistance band – Targets the core muscles, mainly the external and internal obliques.
  6. Stability ball hamstring curl – Like the name implies, this exercise targets the hamstrings as well as the thighs, hips and butt.
  7. Burpees – This is plyometric exercise that combines a push up with a jump at the end to get your heart rate racing.
  8. Modified lunge with shoulder press – The lunge targets the lower body with an overhead press that hits the shoulders, triceps and traps.

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