How many people have told you the classic excuse that they don’t have enough time to workout? I simply laugh when people tell me this. There are so many fantastic body weight exercises that you can do anywhere. Whether this is in the privacy of your own home or your office during a lunch break – the options are unlimited.

We all know about the classic body weight exercises such as the pushup, sit-up and jumping jack. What about if you are in great shape and an advanced level athlete? Many people who have been training for years think that body weight exercises are for beginners, but these five exercises we are going to get into today are hardcore, even for the advanced fitness enthusiast.

Body weight workouts should be fun and challenging. I am going to share with you 5 advanced body weight exercises that you can do anywhere with zero equipment. Try these out for yourself and you will see that body weight exercises are for the advanced fitness guys as well.

Here are 5 advanced muscle-building exercises you can do anywhere:

Alternate 180-Degree Lunge Jump

lunge-jump-alternate-180-degree-troy-adashunFor all you plyometric and high intensity interval training fans out there, this one is great. This exercise will work your entire lower body as well as your core strength and lower leg drive. It also requires a great deal of balance and coordination.

You will start the exercise in split lunge formation. You will jump into the air and reverse the lunge to the opposite side, landing in a lunge position facing the other way.

Now repeat this alternate lunge jump and return back to the starting position.
You will continue jumping in place to complete the 180-degree lunge jump.

See if you can do 20 alternate 180-degree lunge jumps in a row. This exercise requires a great deal of lower leg drive combined with flexibility and explosion.

Leap Ups

leap-ups-troy-adashunThese may look innocent at first but try doing 30 in a row. Leap ups are incredible at burning calories and promoting lower leg drive. To perform a leap up you will start with your feet shoulder width apart and your hands resting comfortably at your side.

Squat down, and explode jumping into the air as high as you can. When you are coming up in the air, you want to drive your knees as high up as you can towards your chest. This puts extra emphasis on your quadriceps and abdominals and makes for an incredible workout.

Immediately upon landing repeat the movement. Perform as many as you can without stopping.

If you can perform more than 25 in a row you have some impressive lower leg drive. Make sure that you are jumping as high as you can on each repetition and exerting maximum force.

Single-Leg Burpee

single-leg-burpee-troy-adashunBurpees are a great full body workout. The single leg burpee is an advanced variation and promotes full body strength, coordination, and flexibility.

To begin the single-leg burpee stand on one leg with your arms resting comfortably at your side.

Squat down on your leg and put your hands in front of you on the ground. Now kick your foot behind you so you are in the 1 leg pushup position. Now bring that foot forward while keeping your other foot off the ground the entire time.
Return back to the starting position and once you stand up jump on that one leg as high as you can while performing a clap over your head. This will ensure that you get full extension.

Talk about a full body workout. Perform single leg burpees nonstop for 2 minutes and you will get a great full body workout.

Abdominal Plank With Alternate Reach

abdominal-plank-alternate-reach-troy-adashunPlanks are a great abdominal and oblique exercise. Now it’s time to take these to the next level…

You will start in the standard plank position with your forearms resting on the ground, back straight, and head forward. Think of the standard pushup position with your forearms resting on the ground. This is the standard plank position.

Hold this position for 10 seconds, and every 10 seconds reach out with your left arm, and lift your right leg back.

Straighten your left arm and right leg and hold this position for 3 seconds and then switch.

Perform this on both sides every 10 seconds. Try and do this for 1 minute straight.

While you are reaching with your arms and extending back with your leg you are forcing your abdominal muscles to stabilize your entire body. This is a fantastic core workout.

Superman Pushup

superman-push-up-troy-adashunThis is possibly the hardest pushup in the world to do and requires full body strength and coordination. If you can perform 10
superman pushups you are a very impressive athlete.

To perform a superman pushup you will begin in the standard pushup position. Hands and feet shoulder width apart.
Lower your body in a slow and controlled manner and explode on your way up, lifting your arms forward and straight and kicking your feet off the ground and extending them back. Think of superman himself flying through the air, and this is the position you will be in when you take off the ground.

This requires extremely strong abdominal muscles as well as full body control. The superman pushup will challenge your chest and core strength to the max. Try a set of 10 and see how you stack up.

Troy Adashun

Troy Adashun is a graduate of World Renown Sports Academy IMG in Bradenton, FL where he has trained alongside many top professional athletes.

Troy is currently living in Florida and spends his time writing, working as a fitness model, shooting educational fitness videos, and doing online coaching at

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