Body Weight Training

A lot of people get hung up on using weights alone, but a lot can be done with using your own body weight.

I myself love lifting weights, but I have found calisthenics to be fun as well as challenging. The most common body weight exercises are pull-ups, push-ups, sit-ups and squats. When working with body weight alone you can train in all planes of motion and you may acquire greater Kinesthetic awareness. Let’s take a look at a few of these exercises.

push up


  • Start in a high plank position with hands under your shoulders.
  • Draw in your navel and contract your glutes.
  • Keep your pelvis in a neutral position and slowly lower your body to the floor by flexing your elbows and retracting and depressing your shoulder blades.
  • Push back up to the start position by extending your elbows and contracting your chest. Make sure you look straight at the floor and do not tuck your chin.

ray doing pullups


  • For the basic pull-up, start with hands a little wider than your shoulders palms facing away from you on the bar.
  • Pull your body towards the bar, by flexing the elbows and depressing the shoulder blades. Do not arch your back, allow your head to jut forward or elevate the shoulders.
  • Hold at the end range.
  • Slowly return your body to the original position. (Many people can’t do pull-ups so there are many variations to accomplish the same exercise.)



  • Start with feet shoulder width apart and pointing straight ahead.
  • Slowly begin to squat down, bending the knees keeping the weight in your heels and keeping the knees behind the toes. With a flat back slightly bent from the hips, keeping the core tight.
  • Push back up to the starting position keeping the weight in the heels and not in the knees.

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