5 Bodyweight Exercises That Fix 95% Of Your Problems, by ATHLEAN-X™ on YouTube. 10 min 15 s.
- Video length
- 10 min 15 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Warm up for a few minutes with arm circles, shoulder rolls and slow bodyweight squats. This loosens stiff joints before you load them.
Do the hand-release superman pushup. Lie face down, reach your arms straight overhead, lift your chest and legs off the floor, then pull your hands back under your shoulders and press up.
Lower back to the floor and repeat the pushup for 8 to 12 reps. Keep your arms reaching long to open the shoulders and upper back.
Move to the bridge and reach over. Lie on your back, feet flat, lift your hips into a bridge, then reach your arms overhead toward the floor behind you.
Follow with the heels to the heaven or swiper move. Lie on your back, lift your pelvis, and slide your hands under your lower back to check you are using your abs, not your hip flexors.
Do the squat to reverse lunge combo. Fold your hands against your chest with knuckles up, squat down and pause, then step one leg back into a lunge.
Return to the squat and step the other leg back. Keep your torso upright the whole time and do 6 to 8 reps per side.
Finish with the doorway facepull. Press the backs of your hands against the door frame and pull your upper body forward until your upper back and rear shoulders work.
Do 2 to 3 rounds of all five moves, resting 60 seconds between rounds. Stop a set if you feel sharp pain.
Tips and common mistakes
If you cannot slide your hands under your lower back during the swiper, your hips are not lifting high enough.
Keep your knuckles facing the ceiling in the squat and lunge so you do not round your upper back.
Start with fewer reps and add one or two each week rather than pushing to failure on day one.
See a doctor before training if you have an existing back or shoulder injury.
Questions
How often should I do this routine?
Two or three times a week is enough to start. Leave a rest day between sessions so your muscles recover.
Can I do these exercises without a mat?
Yes. A carpeted floor or a folded towel works fine. The doorway facepull only needs a solid door frame.
What if I cannot do a full pushup from the floor?
Do the hand-release part from your knees or keep your chest low and only lift your hands and legs. Build up as you get stronger.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
