Two of my favorite bodyweight videos are 44 Best Bodyweight Exercises by Tee Major and 44 Best Bodyweight Exercises for Women by Leigh Lowry.
I have been in the “bodyweight” space for a while and even I learned several new exercises after watching these videos.
These videos inspired me to create the 44 Bodyweight Exercises Game so that you can incorporate these super challenging and effective bodyweight exercises into your own workout routine.
But before we get into that I’d like to give props to both Tee and Leigh because they have put these fine videos together.
Tee Major is a military fitness expert that has actually written a guest post for SOA before. He wrote an article called “How To Smash The Military Fitness Test“.
More Info On Tee Major:
TeeMajor.com
Tee Major on Youtube
Tee Major on Facebook
I don’t know much about Leigh Lowry but I do know she is super astute when it comes to bodyweight fitness.
More Info On Leigh Lowry:
Leigh Lowry on Youtube
The 44 Bodyweight Exercises Game
This game is played similar to War with playing cards. In War, you play with one other person and each person lays down a card. The person with the higher card wins the trick.
In the 44 Bodyweight Exercises Game, you’ll also have a set of cards (see below). However, instead of just laying down the card you have to actually do the exercise. The person that can do more reps of the exercise on their card wins the other person’s card.
In War, you play until someone has all the cards. In this game, you play for a certain period of time. I recommend 20 or 30 minutes depending on the amount of time that you have and the level of workout you want to get in.
What if you can’t do any reps?
Some of the exercises are super difficult (especially Tee’s – Thanks a lot dude!). Feel free to remove any exercises that either you or your partner can’t do. However, make sure both decks are even with the exact same cards.
Below you’ll also find links to the portion of the video that shows you how to do the exercise.
Have fun!
44 Bodyweight Exercises Game For Men <== Download the Cards
Tee Major’s 44 Best Bodyweight Exercises
Mountain Climbers
Muscles Worked: Shoulders, Triceps, Abs/Core, Hip Flexors
Difficulty Level: 2
Dragon Walk
Muscles Worked: Chest, Triceps
Difficulty Level: 3
Jumping Lunges
Muscles Worked: Quads, Hams
Difficulty Level: 2
Pike Roll Out
Muscles Worked: Shoulders, Triceps, Core
Difficulty Level: 3
Burpees
Muscles Worked: Whole Body
Difficulty Level: 3
Hanging Knee To Elbow
Muscles Worked: Biceps, Abs
Difficulty Level: 3
Frozen V Sit
Muscles Worked: Abs
Difficulty Level: 2
Spiderman Push Up
Muscles Worked: Chest, Tricep
Difficulty Level: 3
Single Leg Burpees
Muscles Worked: Whole Body
Difficulty Level: 4
Hindu Push Ups
Muscles Worked: Whole Body
Difficulty Level: 3
Diamond Push Ups
Muscles Worked: Chest, Triceps
Difficulty Level: 3
Lawnmower Extension
Muscles Worked: Obliques, Biceps, Back
Difficulty Level: 3
Archer Push Up
Muscles Worked: Chest
Difficulty Level: 3
Fingertip Push Up
Muscles Worked: Chest, Hand
Difficulty Level: 3
Hanging Leg Raise
Muscles Worked: Biceps, Abs
Difficulty Level: 3
Clapping Push Up
Muscles Worked: Chest
Difficulty Level: 3
Single Leg Box Jump
Muscles Worked: Glutes, Quads, Calves
Difficulty Level: 3
Chest Tap Push Up
Muscles Worked: Chest
Difficulty Level: 3
Archer Pull Up
Muscles Worked: Back
Difficulty Level: 3
Clap Pull Up
Muscles Worked: Back
Difficulty Level: 5
Crucifix Push Up
Muscles Worked: Chest
Difficulty Level: 4
Hanging Wipers
Muscles Worked: Biceps, Core
Difficulty Level: 3
Hanging Leg Raise to Lever
Muscles Worked: Biceps, Back, Abs
Difficulty Level: 4
One Arm Hanging Leg Lifts
Muscles Worked: Bicep, Back, Abs
Difficulty Level: 4
Pistol Squat
Muscles Worked: Quads, Glutes
Difficulty Level: 3
L Seat
Muscles Worked: Triceps, Abs, Hip Flexors
Difficulty Level: 3
Muay Thai Push Ups
Muscles Worked: Chest
Difficulty Level: 5
Dragon Flags
Muscles Worked: Abs
Difficulty Level: 4
Ab Crunch Shredder Dips
Muscles Worked: Biceps, Abs
Difficulty Level: 3
Triple Clap Push Ups
Muscles Worked: Chest
Difficulty Level: 5
Lalanne Push Ups
Muscles Worked: Whole Body
Difficulty Level: 5
Muscle Ups
Muscles Worked: Back, Biceps, Chest, Triceps
Difficulty Level: 4
Standing Ab Wheel Out
Muscles Worked: Abs, Triceps, Back
Difficulty Level: 5
Bodyweight Tricep Extension
Muscles Worked: Triceps
Difficulty Level: 3
One Arm Push Up
Muscles Worked: Chest, Tricep
Difficulty Level: 5
One Arm, One Leg Push Up
Muscles Worked: Chest, Tricep
Difficulty Level: 5
Thigh Slap Push Ups
Muscles Worked: Chest and Whole Body
Difficulty Level: 5
Aztec Push Ups
Muscles Worked: Chest and Whole Body
Difficulty Level: 5
Superman Push ups
Muscles Worked: Whole Body
Difficulty Level: 4
Hannibal for King Leg Flutters for Men
Muscles Worked: Biceps, Back, Abs
Difficulty Level: 5
One Handed Clap Push Ups
Muscles Worked: Chest
Difficulty Level: 5
Back Flip Burpees
Muscles Worked: Whole Body
Difficulty Level: 5
360 Push Ups
Muscles Worked: Whole Body
Difficulty Level: 5
***
44 Bodyweight Exercises Game for Women <== Download the Cards
Leigh Lowry’s 44 Best Bodyweight Exercises
Hanging Crunches
Muscles Worked: Biceps, Abs
Difficulty Level: 2
Single-Leg Deadlift
Muscles Worked: Hamstring, Glutes, Erector Spinae
Difficulty Level: 1
Plank Walk Popup
Muscles Worked: Whole Body
Difficulty Level: 2
Pike Push Up
Muscles Worked: Shoulders
Difficulty Level: 2
Hyperextension
Muscles Worked: Erector Spinae
Difficulty Level: 2
Squat Jump
Muscles Worked: Legs
Difficulty Level: 2
Springing Tripod
Muscles Worked: Whole Body
Difficulty Level: 3
Pike Open Abduction
Muscles Worked: Chest, Shoulders, Back
Difficulty Level: 2
Dragon Walk
Muscles Worked: Chest, Shoulders, Triceps
Difficulty Level: 2
Hanging Wipers
Muscles Worked: Biceps, Core
Difficulty Level: 3
Swing Plank
Muscles Worked: Whole Body
Difficulty Level: 2
Tuck Jump Burpee
Muscles Worked: Legs, Chest, Triceps, Shoulders
Difficulty Level: 3
Split Squat
Muscles Worked: Glutes, Quads
Difficulty Level: 2
Hindu Push Up
Muscles Worked: Chest, Shoulders, Triceps
Difficulty Level: 2
Frog Lunge
Muscles Worked: Shoulders, Triceps, Legs
Difficulty Level: 2
Chin Up
Muscles Worked: Biceps
Difficulty Level: 3
Bulgarian Lunge Jump
Muscles Worked: Glutes, Quads
Difficulty Level: 2
One Arm Push Up
Muscles Worked: Chest, Triceps
Difficulty Level: 5
Single-Leg Dip
Muscles Worked: Triceps, Hip Flexors
Difficulty Level: 2
Pike Elbow Up
Muscles Worked: Triceps
Difficulty Level: 2
Explosive Long Jump
Muscles Worked: Legs
Difficulty Level: 2
Chin Up Burpee
Muscles Worked: Biceps, Chest, Triceps, Legs
Difficulty Level: 3
Superman Kick Through
Muscles Worked: Whole Body
Difficulty Level: 2
Hanging Oblique Crunch
Muscles Worked: Biceps
Difficulty Level: 2
Driving Knee Push Up
Muscles Worked: Chest, Triceps, Hip Flexors
Difficulty Level: 2
Inchworm
Muscles Worked: Shoulders, Triceps
Difficulty Level: 2
Ice skaters
Muscles Worked: Legs
Difficulty Level: 1
Tricep Extension Push Up
Muscles Worked: Chest, Triceps, Back
Difficulty Level: 3
Hanging Toe Touch
Muscles Worked: Biceps, Abs
Difficulty Level: 3
Single-Leg Push Up
Muscles Worked: Chest, Triceps, Glute
Difficulty Level: 3
Side to Side Burpee
Muscles Worked: Whole Body
Difficulty Level: 3
Fingertip Push Up
Muscles Worked: Chest, Hands, Triceps
Difficulty Level: 3
Board Sit Up
Muscles Worked: Abs
Difficulty Level: 3
Supergirl Push Up
Muscles Worked: Chest, Triceps, Back, Glutes
Difficulty Level: 3
Yoga Flow
Muscles Worked: Chest, Shoulders, Triceps, Back
Difficulty Level: 2
Towel Pull Up
Muscles Worked: Biceps
Difficulty Level: 3
Single-Leg Hip Thrust
Muscles Worked: Glutes
Difficulty Level: 1
Roll Up Push Up
Muscles Worked: Whole Body
Difficulty Level: 3
Alternating Side Plank
Muscles Worked: Shoulders, Core
Difficulty Level: 2
V-Ups
Muscles Worked: Abs
Difficulty Level: 3
Air Climbers
Muscles Worked: Shoulders, Triceps, Abs
Difficulty Level: 2
Split Chin Ups
Muscles Worked: Biceps, Hip Flexors
Difficulty Level: 3
Roll Out
Muscles Worked: Lats, Triceps
Difficulty Level: 2
Hanging Sit Ups
Muscles Worked: Abs
Difficulty Level: 4
***
0 Comments