Some of My Favorite Body Weight Exercises

Push-Up

Benefits: Strengthens Chest, Shoulder, and Tricep Muscles

Start Position

Get into plank position toes flexed and in contact with the floor. Your hands should be slightly wider than your shoulders. Grip the ground with your hands and rotate your shoulders outward to engage your lats.

Movement Description

Bring your hips down so your body forms a straight line from your shoulders to your knees. Pre-tension your shoulders and hips while engaging your core. Your ribs should be down and your pelvis should be slightly tucked. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this starting position.
Pull your chest toward your hands by bending your elbows. Your shoulder blades should retract as you lower toward the elevated surface.
Lower your body until your upper arms are even with your back. Your elbows should be 45 degrees away from your body, and your wrists should be under your elbows. Pause at the bottom of the movement.
While maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows. Your shoulder blades should protract as you push to the top of the movement.
Finish the movement by squeezing your chest and triceps.

Kneeling Body Weight Push-Up

Benefits: Strengthens Chest, Shoulder, and Tricep Muscles

Start Position

Kneeling Push Up - Get into an all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Your hands should be slightly wider than your shoulders. Grip the ground with your hands and rotate your shoulders outward to engage your lats.

Movement Description

Bring your hips down so your body forms a straight line from your shoulders to your knees. Pre-tension your shoulders and hips while engaging your core. Your ribs should be down and your pelvis should be slightly tucked. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this starting position.
Pull your chest toward your hands by bending your elbows. Your shoulder blades should retract as you lower toward the elevated surface.
Lower your body until your upper arms are even with your back. Your elbows should be 45 degrees away from your body, and your wrists should be under your elbows. Pause at the bottom of the movement.
While maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows. Your shoulder blades should protract as you push to the top of the movement.
Finish the movement by squeezing your chest and triceps.

Wall Sits

Benefits: Wall sits target and strengthen the quadriceps, glutes, hamstrings, and calves. Wall Sit improve isometric strength, which is your ability to hold a muscle contraction for an extended period of time.

Start Position

Start with your back against a wall with your feet shoulder width and about 2 feet from the wall.

Movement Description

Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground.
Adjust your feet so your knees are directly above your ankles (rather than over your toes).
Keep your back flat against the wall with your arms hanging down by your sides
Slide slowly back up the wall to a standing position.

Glute Bridge

Benefits: As the name suggests, the glute bridge primarily targets the glutes, specifically the gluteus maximus

Start Position

Lying On Your Back With Legs Fully Extended, Bend Your Knees and Slide Your Heels To Where You Knees Where Positioned

Movement Description

Feet Hips Width Apart on Heels Toes Up
Brace Abs
Drive Through Heels Squeeze Glutes
Looking for Strait Line Form Knee To Shoulder During Extension Phase
Follow Sets and Reps, Sometimes We Will Do An Isometric Hold or Single leg, or Alternating Legs