Unique and Challenging Body Weight Exercises

1
Modified Roll Ups

Modified Roll Ups
Ben Goldstein

The modified roll up is a great exercise for building core strength with no equipment necessary. This move is tougher than it looks, so practice rolling backwards and forwards to get a sense of how much strength and momentum you need to come to the knee. You'll also want a thick mat or carpet to protect your back.

  1. Start from a standing position and squat down, putting your hands on the floor for balance if needed.
  2. Roll back, tucking the knees in.
  3. As you roll forward, using your momentum and core strength, cross the right leg under the left.
  4. Continue rolling forward (using your hands on the floor to help you up, if needed) until you're in a kneeling position, resting on the right knee.
  5. From that position, roll back again and, this time, cross the left leg under the right as you come up.
  6. Repeat, alternating sides for 30-60 seconds.

2
Roll Ups

Roll Ups
Ben Goldstein

The roll up is a great way to build core strength as well as power and endurance with no equipment needed. This move is tougher than it looks, so take your time and practice the move to get a sense of how much momentum and strength you need to come all the way up. The jump at the end is optional, but a great way to add intensity to the move.

  1. Start from a standing position and squat down, putting your hands on the floor for balance if needed.
  2. Roll back, tucking the knees in.
  3. Roll forward, using your momentum and the strength of your core.
  4. Continue rolling forward until your feet are on the floor (using your hands on the floor to help you up, if needed) and stand all the way up, adding a jump if desired.
  5. Repeat for 30-60 seconds.

3
Roll Ups with Burpees

Roll Ups with Burpees
Ben Goldstein

This advanced exercises challenges almost every aspect of fitness - strength, power, endurance, agility and balance. Take care with this move when trying it for the first time. It takes strength and flexibility to jump the legs back, so feel free to slow the move down and walk the feet back rather than jumping if you're new to this exercise.

  1. Begin from a standing position and squat to the floor.
  2. Roll back, tucking the knees in towards the chest.
  3. As you roll forward, cross the legs and use your momentum to continue forward, bringing the hands to the floor.
  4. If you're advanced, you can jump the feet back into a plank position. For a modification, walk the feet back rather than jumping.
  5. Jump or walk the feet forward between the hands, stand up and, for more intensity, add a jump.
  6. Repeat for 30-60 seconds.

4
Bear Crawls

Bear crawl
Ben Goldstein

Bear crawls are a great way to warm up the body and incorporate several different exercises in one: A squat, a plank and a pushup, targeting almost every muscle in the body. You can modify this move and make it easier by skipping the pushup or doing it on your knees. You can also make it harder by adding a jump at the end.

  1. Stand in front of a mat and squat down, placing your hands on the mat.
  2. Walk the hands forward until you're in a plank position.
  3. Do a pushup, either on the knees or toes, keeping the abs engaged and the back flat.
  4. Walk the hands back to a squat position and stand up, adding a jump for intensity (optional).
  5. Repeat for 30-60 seconds.

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