Bodyweight exercises can be as challenging, sometimes more challenging, then free-weight exercises. Bodyweight exercises can be included in an extreme workout, but these exercises are recommended only for people with significant exercise experience.
Burpees
A burpee is a high-intensity, full-body movement. Throughout the exercise, you make use of all your major muscle groups. This causes you to build full-body muscle as well improve conditioning. To perform a burpee, stand with your feet shoulder-width apart and drop your hips into the squat position. Place your hands on the ground and jump your feet behind you into the push-up position. Immediately jump back into the squat position and leap up in the air. Land softly on your toes and sink back down into a squat. Strive for maximum height with each jump. Most athletes will average between 12 and 15 repetitions per 30 seconds, according to Bodybuilding.com.
"L" Pull-ups
Pull-ups are an intense exercise that requires the use off all the upper body muscles. Adding a lower body isometric to a pull-up makes this movement advanced and challenging for the entire body. To perform a L pull-up, grasp the pull-up bar with an overhead grip, with your hands over the bar and approximately shoulder-width apart, according to WithFit.com. Lift your legs so they are straight in front of you--your body will form the shape of an L. Raise your body until it is above the bar and then lower yourself back in a controlled manner. Repeat for five to 15 repetitions.
Jump Squats
Plyometrics are exercises that require you to get your body off the ground. Jump squats are done by standing with your feet shoulder-width apart. Sink into the squat position and with explosive power push through your heels and jump off the ground. Land softly on your toes and then slowly return to the squat position. Repeat for 12 to 15 repetitions.
Plyometric Push-Ups
Plyometric push-ups require immense upper body strength and proper technique. Start on your hands and knees then shift your weight to your palms and toes. Keep your back flat and lower yourself into the push-up position. When you do your push-up, use enough explosive force that your hands leave the ground, according to WeightFreeLiving.com. Land on your palms and lower your chest to the ground again. Repeat for eight to 15 repetitions.
Stability Ball Pike Crunch
The stability ball will challenge your balance and core strength. The pike crunch is one of the most advanced moves on the ball and will challenge your abs and lower back. Start by kneeling behind an exercise ball. Walk yourself out on the ball with your hands until your shins are resting on the top of the ball. Now use your abs and legs, rolling the ball to your middle, lifting your hips and keeping your head down between your arms. Your body should be in an inverted V shape, according to FitnessMagazine.com. Slowly return to the starting position. Repeat for eight to 15 repetitions.
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