100 BODYWEIGHT AND CALISTHENICS EXERCISES TO GET FIT - NO GYM - NO MATERIAL - 100 REASONS TO GET FIT

HAPPY NEW YEAR

100 BODYWEIGHT AND CALISTHENICS EXERCISES TO GET FIT FOR BEGINNERS - INTERMEDIATE - ADVANCED

1. JOGGING - CORRER
2. HALF SQUAT – MEDIA SENTADILLA
3. FULL SQUAT – SENTADILLA PROFUNDA
4. WALL SQUAT – SENTADILLA ISOMÉTRICA CONTRA LA PARED
5 OVERHEAD SQUAT – SENTADILLA CON BRAZOS A LA VERTICAL
6. BACK LUNGE – ZANCADA HACIA DETRÁS
7. BACK LUNGE OVERHEAD – ZANCADA HACIA DETRÁS CON BRAZOS A LA VERTICAL
8. SIDE LUNGE - ZANCADA LATERAL
9. FRONT LUNGE – ZANCADA FRONTAL
10. SIDE & CROSS OVER LUNGE – ZANCADA LATERAL CRUZADA
11. SUMO SQUAT – SENTADILLA SUMO
12. THRUSTERS – SENTADILLA + PRESS MILITAR
13. SWING SQUAT – SENTADILLA SWING
14. SQUAT + ALTERNATIVE LEG KICK – SENTADILLA + PATADA ALTERNATIVA
15. BACK LUNGE + LEG KICK – ZANCADA HACIA DETRÁS + PATADA FRONTAL
16. JUMP SQUAT – SENTADILLA SALTO
17. SIDE TO SIDE JUMPING LUNGE – ZANCADA LATERAL CON SALTO ALTERNATIVO
18. BURPEES - BURPEES
19. ALTERNATIVE JUMPING LUNGES – ZANCADAS ALTERNATIVAS CON SALTO
20. PLANK (PRESS UP SUPPORT) – PLANCHA (APOYO DE MANOS)
21. PLANK (FOREARM SUPPORT) – PLANCHA (APOYO DE ANTEBRAZOS)
22. HIP TWIST PLANK
23. PLANK TO PYRAMID
24. KNEES TO ELBOWS CROSSED PLANK
25. ALTERNATIVE ARM RAISES PLANK
26. PLANK LEG BACK KICK BACK
27. PLANCHE PROGRESSION PLANK
28. SHOULDER TAP PLANK
29. ARMY CRAWL PLANK
30. PLANK SIDE LEG KICK
31. MOUNTAIN CLIMBERS
32. TUCK TO PLANK
33. PLANK ALTERNATIVE FRONT STRIDES
34. PLANK ALTERNATIVE FRONT JUMPING STRIDES
35. TOE TAP PLANK TO PYRAMID
36. SIDE PLANK (HAND SUPPORT)
37. SIDE PLANK LEG KICK
38. SIDE PLANK KNEE TO ELBOW CRUNCH
39. SIDE PLANK CURLS
40. BRIDGE
41. INVERTED PLANK
42. SIT UP
43. SIP UP OVERHEAD
44. SIT UP CORE TWIST
45. SCISSORS
46. BICYCLE
47. CRISS-CROSS ABS
48. REVERSE HIP LIFT
49. SIDE LEG TWIST (PILATES)
50. HANDS TO TOES FULL CRUNCH -
51. RUSSIAN TWIST – TWIST RUSO
52. HUNDRED (100 – PILATES) -
53. HANDS TO FEET ON TABLE TOP (PILATES) -
54. RUSSIAN TWIST LEGS & ARMS EXTENSION -
55. ALTERNATIVE OPPOSITE HANDS TO TOES -

56. EXTENDED LEG RAISES -
57. LEG RAISES & PULL DOWN -
58. EXTENDED LEGS SIDE TWIST – TWIST LATERAL CON
59. SIDE “V” – V LATERAL
60. “V” -
61. INCLINED PUSH UP -
62. KNEE SUPPORTED PUSH UP
63. CROSSFIT PUSH UP
64. PUSH UP (REGULAR)
65. WIDE SUPPORT PUSH UP
66. DIAMOND PUSH UP
67. FINGERS PUSH UPS -
68. FISTS PUSH UPS -
69. JUDO PUSH UPS -
70. SHOULDER PUSH UP (HINDU) -
71. SPIDERMAN PUSH UPS -
72. CROSSED FOREARMS PUSH UP -
73. TYPEWRITER PUSH UP -
74. ARCHER PUSH UP -
75. INCLINED PLYOMETRIC PUSH UP -
76. ECCENTRIC FALL PUSH UP -
77. CLAPPING PUSH UP -
78. FROGSTAND -
79. THE BRIDGE -
80. JUMPING SQUAT -
81. CHIN UP -
82. PULL UP -
83. ALTERNATED GRIP PULL UP -
84. BUTTERFLY PULL UP
85. HANDSTAND
86. ONE ARM PUSH UP
87. LALLANE PUSH UP
88. TOES TO BAR
89. L-HANG
90. ONE ARM L-HANG -
91. MUSCLE UP -
92. ARCHER PULL UP -
93. TYPEWRITER PULL UP -
94. ONE LEG SQUAT
95. ONE ARM PULL UP
96. ECCENTRIC ONE ARM PULL UP
97. HANDSTAND PUSH UP
98. BACK LEVER
99. FRONT LEVER
100. SPRINT - SPRINT


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SWITCH ON YOUR MOTIVATION
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