#askchallengerstrength Gerry's Favorite Bodyweight Exercises

Hello everyone! Hope you all had a great holiday weekend. Before I get started I just want to remind all of you that if you have any questions you would like answered please just send me an email to [email protected]. This week’s question comes from Joey Mascolo from right outside Washington D.C.

“Hey Ger,
I was wondering if you could give me some bodyweight exercises to do for those times when you cannot get to the gym. Maybe you could share your favorite exercise for each body part. Any help at all would be extremely appreciated.
Thank you!”

So, this week I will give my top bodyweight exercise for each body part. Now, you can also purchase a resistance band (Rogue has a great and affordable selection), and add an additional challenge to some of these exercises. Simply adding a resistance band to your repertoire or luggage is all you need to complete some of these exercises. Go check out my favorite bodyweight exercises and remember to send your questions to [email protected] with the subject "Newsletter Q&A" 
Talk to you again in 2017 (Next Thursday) and have a happy and healthy New Year!
 
Chest  (Pushup)
 
This is an easy one. The pushup is not only one of my favorite bodyweight movements, but also a staple in my programming as they are essential in developing proper pressing form. The pushup is one of the key foundational movements, and this is why it would have to be my favorite exercise. In addition, the pushup itself is incredibly versatile as an exercise. You can change your level of elevation (lift your feet up on a chair, push up off a chair etc.), change your positioning (narrow, standard or wide) and basically create a multitude of benefits for your body with just one exercise. This is a no brainer!
 
Biceps (Banded Bicep Curls)
 
This one is a bit harder as you will need either a band or something simple like a hand towel to complete them. Obviously, you can do banded curls and just step on the band with your foot and do a standard curl, or you can even get a hand towel if you have a partner and have them pull on the opposite end of the towel for resistance. Either is acceptable and way too cheap to not consider.
 
Side Note: Fellas, if you’re looking to impress the ladies on the beach this summer keep a band in your travel bag. You can always catch a quick bicep pump, but just make sure no one is looking! :)
 
Triceps (Dips)
 
Standard dips are my definite go to here. Find a chair, and go to work. However, like I mentioned with biceps you can have a partner or friend help you use a towel and mimic overhead triceps extensions.
 
Shoulders (Band Pull Aparts/Hip Thrusts)
 
If you took my advice and purchased a band (just do it, they’re cheap) then band pull aparts are a must for your upper back/rear deltoids. But, just incase you didn’t, give superman’s a try. They’ll also simultaneously work your glutes.
 
Back (Pull-Ups)
 
Find a doorway and do some pull-ups. It’s as simple as that!
 
Hamstrings/Glutes (Banded Stiff Leg Deadlift/Hip Thrusts)
 
Again, use your band and do some banded Stiff Leg Deadlifts. Or, hit the floor and hammer out some hip thrusts. Make sure you get a good pinch with your glutes and you will be good to go.
 
Quads  (Bodyweight Squats)
 
Bodyweight Squats are definitely one of my favorites. If you want to make them more quad dominant, just squat down to a chair, really sit back and load your hips, and then drive straight up from the chair, which will really call on your quads. This is important.  Driving out from the chair is not only wrong, but will not target your quads in the same fashion.
 
Calves (Calf Raises)
 
This one is easy. Calf raises, after calf raises after calf raises.

Look below to find photo explanations of some of the more intricate exercises!

Banded Curl (Position 1)

Banded Curl (Position 2)

Dips (Position 1)

Dips (Position 2)

Banded Stiff Leg Deadlift (Position 1)

Banded Stiff Leg Deadlift (Position 2)

Banded Stiff Leg Deadlift (Position 3)