6 Effective Body Weight Resistance Training Exercises

Body Weight Resistance Training

Bodyweight training can be great for crunching calories and creating a fat burning furnace that helps you lose weight and get in shape. When you add resistance bands, suspension kits, flex bands or exercise straps to your favorite bodyweight exercises, you give yourself a more challenging workout, delivering better results. Try the following resistance training exercises if you are ready to ramp up the benefits you receive from your bodyweight workout.

Overhead Press

This is much like a traditional bench press, except you use an elastic band or cord instead of free weights to create resistance. Most resistance bands will have a handle at either end. Standing on the band with one or both feet, press upward over your head with both hands holding the handles. Return to starting position. Targets your chest and upper back.

Forward Press

Wrap your resistance band around a sturdy pole or small column. With your back to the pole, grab both handles in your hands and push forward simultaneously. This gives your chest and upper body the benefits of a bench press, without the need for free weights or a bench. Excellent for working your back, shoulders and chest.

Bicep Curl

Grab the handles of your exercise band or resistance strap. Step on the middle of your band with one foot. With your elbows at your sides, slowly curl your forearms up towards your chest, with your palms facing you. Hold, then return to the starting position. Targets your biceps and chest.

Assisted Squat

With your feet shoulder width apart, step on your exercise band or strap with both feet. Raise your hands to your shoulders, increasing the resistance in the band. Squat down, bending at your knees with your face forward and your back straight. Hold at the bottom and then return to the starting position. Great for your legs and lower body.

Leg Lift

Anchor your strap or band to a door or pole. Place your right foot in the handle at the other end. Move forward until any slack is taken up. Keeping your knees straight, lift your right foot off the floor as high as you can. Hold at the top, and return to the starting position. Repeat with your left leg. This works your thighs and calves.

Seated Row

Sit on the floor with your legs extended, knees straight, and center the band underneath the soles of your feet. Grab the handles, palms facing each other. Bend at your elbows and pull the handles towards your chest, while squeezing your shoulder blades. Great for working your back and shoulders.

I hope you enjoyed these bodyweight exercises. If you would like to get more of them, including a full 12 week bodyweight workout program, than you should definitely check out my bodyweight burn review.


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