Time 4 More Workouts!!


Leg Squats That You Can Do At Home Easily!

#1 Prisoner's Squat
Also known as the bodyweight squat, the prisoner squat is a great exercise you can do without any equipment. An added bonus is that it’s a bodyweight exercise that you can instantly start doing almost anywhere with minimal risk of embarrassment (i.e. handstand push-ups are another great bodyweight exercise as well, but are much harder to explain if your boss walks into your office and catches you with your feet up against a wall).































# 2 Freehand Jumpsquat
 This is a great plyometric body weight squat exercise that completely removes from the equation the force your arms generate when jumping.
 
#3  Split Squat
Split Squat is a kind of squat that will help you grow your legs, lungs,thighs,muscles

#4  Frog Squat
Just when you thought you'd heard it all, there is a name for an exercise that may sound a little strange. It's called the "frog squat". Not only does it work your quadricep muscles, it targets the hips and glutes.The frog squat gets its name from, you guessed it, the frog. The reason is due to the movement of the exercise which mimics the movement and stance of a frog. This exercise looks simple, yet it is difficult if you are a beginner. It will require balance and focus but does not require any equipment.

Remember this scene?

 

I know that most of the guys want to get a ripped body, but most of them are doing it really wrong.

These are the workouts that would match with the skinny guys:

-Pull-ups:

                                      

 

 Don't have pull-up bar? Try to DIY! Check this website:http://www.angelfire.com/ny5/shenandoah/Grunt/Bodyweight.html

-Push-ups :

There are plenty kinds of push-ups that would help you to form your muscles:

Wide-Grip Push Up Variation #1

This is a classic push up that is harder than the standard push up because you have less leverage to push yourself up, but it’s a darn good variation. Try starting out with the wide grip push up, then bringing your hands closer in as you go along. In addition, be sure to keep your hands below the plane of your shoulders, and make sure your elbows to not flare out too much. This will help keep the stimulation on your chest, shoulders, and triceps, as opposed to mostly your shoulders.

Diamond Push Up Variation #2

The diamond push up targets your triceps more than any other push up. Like the decline push up, this push up can put a lot of pressure on your wrists. In addition, It can put pressure on your shoulders and elbows. I never do this push up for the preceding reasons, but I wanted to include it because I do know people who do diamond push ups all the time and swear by the benefits.

Front Clap Push Up Variation #3

This is the basic military type of push up where you forcefully push your body off the ground so that you clap your hand in front of your body, then go back to the push up position. This push up you can do routinely and will help engage your muscle fibers in your chest, along with help you create more pushing explosiveness.

Behind-the-back Clap Push Up Variation #4

I guess this push up probably makes a better party trick than actual push up you would use, but it does require pretty strong explosiveness, much more than the front clap push up. This is the ultimate plyometric push up, and ideally you should try doing it continuously. I’m not sure you can hear it in the video, but my hands are hitting the ground extremely hard and my wrists are crying. Definitely not something to do regularly, unless you have a softer surface.

One Arm Push Up Variation #5

The trick to doing one arm push ups is (1) be really strong compared to your weight and (2) keep your legs as wide as possible for a stable base. I’ve seen some people align the hand that is pushing almost perpendicular to the body, whereas I’m doing it with my hands in a normal push up position. Make sure your shoulders are thoroughly warmed up before trying this push up. It puts A LOT of strain on your shoulders and elbows.

Staggered Push Up Variation #6

The photo is not a great depiction, but my right hand is about 6 inches higher than my left hand. The lower hand is forced to work harder than the higher hand, which is taken out of the equation. If you can pound out 50 push ups no problem, the staggered push up is a more challenging variation, but you will still feel a great burn in your chest and shoulders. This is in my top 3 variations.

Decline Push Up Variation #7

Be careful with your wrists when doing the decline push up, which is a more advanced version of the normal push up with a greater range of motion. I’ve done thousands of these by putting my feet up a couple stairs in my home growing up. Unfortunately, I developed a cyst in my wrist, which became pretty painful and I’m sure the 150 push ups I was doing every day for the last year didn’t help (ok, I know I’m a little crazy).

Incline Push Up Variation #8

This was supposed to be a spider push up, but somehow we lost the footage. Bummer. The incline push up should really be done against a wider bench, or even against the bar on a smith machine that is set to a couple feet off the ground. The lower the incline, the harder the push up. The emphasis is on your shoulders during this push up and it’s easier than a standard on the ground push up.

T Push Up Variation #9

I do T-Pushups as a warm up all the time to help get my shoulders warm and also my core with the twisting motion. Try it yourself.

Aztec Push Up Variation #10

Face plant!!! Fortunately, I didn’t face plant, but the first time I tried this very difficult push up, it was a close call. I saw it on Youtube only a few weeks ago. The little trick I learned midway through trying these push ups ,is to push forward with your toes a little bit before you explode off your hands. Obviously, this push up is very hard, so be careful if you try it. You may consider trying to clap your hands against your thighs first, then go for the toes. Be sure to keep your legs as straight as possible when doing the Aztec.

 --from http://www.builtlean.com/2011/03/02/push-up-variations-exercise/