20 Creative Exercises to Add to Your Fitness Library
Workouts can get really boring – if you LET them (key word: LET). Of course, for many of you, how boring your workouts are greatly depends on how creative your trainer or instructor is. As a boot camp trainer, it’s my job to research new ideas, workouts, games, exercises and tools to make our program the best program possible – all while keeping workouts fresh and fun. Many times that requires a little creativity – especially if you are limited on equipment or space.
Steve and I love to think up new ways to work muscles using untraditional methods. We also love shopping at Lowe’s in search of new tools to make for our boot camp (like the sandbags & battle sticks we made this weekend). Why? It’s not because there is a shortage of effective traditional exercises or equipment, but because we know not everyone has access to a gym or can afford a $4,000 piece of equipment for each body part. With that in mind, we try to develop ways for you to enhance workouts at home, in the gym, or while on the road, so you can have more variety to choose from without having to invest in a ton of equipment.
Whether you work your self out, or you are a trainer looking for some fresh material, here are 20 untraditional exercises to try out!
Untraditional Exercises for Functional Training
Click on the exercise to view video instruction for each exercise.
Bodyweight Exercises using Minimal Tools
1. Geronimo (Hamstrings Exercise Using a Wall)
2. Surfers (Cardio and Lower Body using just Body Weight)
3. Wall-ups (Cardio and Upper Body using a Wall)
4. Roll Up (Cardio & Lower Body using Bands)
5. Repell Squat (Cardio & Lower Body using Bands)
6. Hop Over (Full Body Toning & Cardio using a Step)
Partner Exercises
7. Partner Wall Squat Press And Decline Push-up
8. Partner Dips And Wall Sit
9. Seated Partner Torso Rotation
10. Partner Medicine Ball Situp Catch
Balance Exercises
11. Swiss Ball Kneeling Shoulder Press (Balance Ball)
12. Swiss Ball Kneeling Lateral Raise (Balance Ball)
13. Swiss Ball Kneeling Biceps Curl (Balance Ball)
14. Stabilizer Push-up (Medicine Ball)
15. Bosu Push-up (Bosu Ball)
16. Bosu Jump Squat (Bosu Ball)
Treadmill Exercises
17. Skateboard Lunge
18. Reverse Mountain Climber
19. Hand Walking Side Plank
20. Ski Squats
21. Ab Wheel Walk
Ab Exercises
22. Take It Or Leave It Abdominal Crunch
23. Snow Angel
24. Barbell Rollout
25. Swiss Ball X-up
Sample Wall-Up Workout
Here is an example of how we use untraditional exericses, like wall-ups, in our workouts with our clients:
[youtube=http://youtu.be/AmJUZveHoI0]
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Inspire Someone:
Bonnie Pfiester
Owner of Lift Vero and motivational "pfitness, pfood and pfaith" blogger in Vero Beach, Florida.
12 Comments
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Tracey Cluthe English
Ohhh – these are great. Thanks~
Bonnie Pfiester
So glad you like it!
Mike Streets
I love tips I can use straight away, excellent site. Keep up the great work you are helping many people.
Chelsea Sawyer
Thanks for this one.
I also believe doing the same workout routine for months will no longer have an effect to your body.
I also usually change my routine as well as pair it with raw food diet.
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Kim
Every day you have something new and great for me – I love innovative ideas for fitness!
Thank you for sharing so many!!!
Bonnie Pfiester
YAY!! So glad you think so!! Thanks for your feedback! Means the world! <3
Ashley
Awesome Post! Love the fresh ideas and the “do it yourself” gym equipment!
Bonnie Pfiester
Yipeee!!!