Body Weight Exercises
BODYWEIGHT OVERHEAD SQUATS | EPIC INTERVAL TRAINING
Overhead Bodyweight squats are a full body workout that tone up your lower body, work your core & burn calories. If you’re not doing squats correctly they really are a waste of time, so it is important that you work on your squat technique and form. If getting low is difficult, there are warm-up exercises and stretches to help with your mobility.
Plyometric Line Jumps | EPIC Interval Training
Plyometric line jumps are a great way to increase leg strength & increase your stamina.
- Side to side plyos 2 legs
- Side to side plyos single leg
- Front to back line plyos
- Front to back single leg plyos
Hanging Windshield Wiper Exercise
The hanging windshield wiper exercise is a hanging leg raise variation is a great to get ripped abs and rotational power. You must master the hanging leg raise before you can do the windshield wiper.
Hollow Hold Variations
Here are 7 Hollow hold variations for building core strength.
- Hands under back
- Hands out
- Hands back
- Tuck ups
- V-ups
- LRT (Left, Right, Together)
- Lying Windshield Wipers
Duck Walk Exercise | EPIC Interval Training
The duck walk is a strength-training bodyweight exercise that targets the muscles in the legs, buttocks and thighs. It is a variation of the squat and can be challenging as it requires good balance and agility.
Donkey Kicks – Mountain Climbers – Burpees | EPIC Interval Training
These are 3 bodyweight exercises that are great for getting your heart rate up and targeting all the muscles in your body.
1. Donkey Kick:
The donkey kick works your core, glutes and bottom. This move can be completed without equipment and can be modified for all fitness levels.
2. Mountain climbers:
Mountain climbers are calisthenic exercises that improve your balance, agility, and coordination. They also get your heart rate going and target every muscle in your body.
3. Burpees:
The burpee, or squat thrust, is a full body exercise used in strength training and as an anaerobic exercise.
Hanging Leg Lifts for Core
Hanging leg lifts are a great core strengthening exercise but you must do them properly to get the benefits. This video will show you the proper form to do hanging leg lifts/raises.
Hanging Knee Tucks
The hanging knee tuck hold is a challenging core strengthening exercise and is suitable for all fitness levels.
EPIC is a circuit-style fitness program that injects the fun back into fitness and produces real results. With fitness trends that come and go, EPIC concentrates on proven core values of training that breeds results. We start with a foundation of body weight, cardio and strength training, toss in a hefty dose of High Intensity Interval Training (HIIT) and top it off with some mobility drills to recover and restore your body.
