Bodyweight Exercises

 Equipment: None

Directions

1. Lay stomach-down on the ground and press your chest up until your shoulders are directly over your elbows

2. Lift one hand off the ground and touch the opposite shoulder

3. Put that hand back down, and repeat the step with the other hand

 Modification

• Have your chest on a medicine ball or yoga ball and touch your shoulders

• Plank position on your knees  

Equipment: None.

 Directions

1.  Have your feet shoulder width apart 

2. Keep your chest up and eyes looking out in front of you

3. Squat back (like you are sitting in a chair) with your heels on the floor. Your hips should come down lower than your knees

4. Raise your body back up to the starting position

Modifications

• A stool to lower yourself down on (offers more support) 

• Squat to a ball 

• Use tricep dip attachment or any sort of stable bar to grip and lift yourself up and slowly go back down slow 

• Use 2 boxes (1 on each side of you) and perform dips while sitting in your chair 

Equipment: Box 

  Directions

1. Stand close to the box with your feet hip-width apart

2. Step your right foot onto the box 

3. Drive through this foot to push your body up and bring your left foot on to the platform. 

4.  Stand tall at the top

5. Bring your left foot down to the ground and then your right foot 

6. Switch legs and repeat

 Modifications

• Leg lifts for speed

• Push ups using chair 

 Equipment: None

 Directions: 

1. Place your hands on the ground, shoulder-width apart

2. Jump out to a push-up position

3. Lower your chest and thighs to the ground

4.  Jump your feet up to your hands

5.  Jump vertically with your arms extended overhead during the jump

Modifications

• Transfer out of chair onto an equal height surface, perform an arm jack, transfer back to the wheelchair  

• Seated Slamballs 

• Box/ Cone U-Turns - have two cones side-by-side or a box and perform U-turns in a wheelchair 

•  Burpees off an elevated surface 

 Equipment: None

Directions

1. Grip an overhead bar with your palms facing away from you 

2. Lift your body until your chin is above that bar

3. Lower your body back down and repeat 

 Modifications

• Jumping pull-ups

• Using resistance bands 

• Using a box for assistance 

• Pulling up out of a chair 

  Equipment: None.

 Directions

1. Get down on all fours and extend your legs so they form a straight line with your back

2.  Your hands will be shoulder width apart

3.  Lower yourself down to the ground until your elbows are parallel to the ground and chest touches ground

4. Keep your body flat 

5. Push yourself back up until your arms are straight

  Modifications

• Lift up in a chair and hold your body up and slow release down

•  Knee or wall push ups

• Theraband Chest Press

• Push ups off an elevated surface 

• Lower tricep dip attachment on the rig

   Equipment: None

 Directions 

1. Start laying down on your back with your feet on the floor and your knees bent  

2. Sit up and reach your arms forward while keeping your feet on the ground

3. Lower your body back down

 Modifications

• Lean back into wheelchair and go forward with a medicine ball (in front or overhead) or without

• Banded sit-ups 

   Equipment: None

Directions

1. Start in a plank position

2. Alternate bringing one knee to your chest and then back out again. Think like you are “running” against the floor

  Modifications

1. Perform against a bench 

2. Opposite elbow opposite knee in wheelchair