If we've learned anything from bootcamp fitness classes, it's that when people stand at a distance and yell at you, you're more likely to get your butt moving (no matter how much you may hate them at the time). But if there's anything we've learned from this video, it's that a full day of yelling could never get our bodies to do these moves.
The video, by Tee (Thomas) Major , who works as a fitness instructor for members of the U.S. Air Force, Navy, Marine, Army and Coast Guard consists of 44 of the most terrifying bodyweight exercises we've ever seen.
Now even though Major starts with so-called simple exercises like mountain climbers, push-ups and burpees, he adds in moves that no one should attempt alone: the human hanging wiper (imagine your body moving like a windshield wiper), the clap pull-up and the lalanne push-up — which are push-ups on do on your fingertips.
In all fairness, Major, as well as many other professionals, is trained to perform these types of exercises. For the average person, these exercises should fall into the look-but-don't-touch category to help see what the ultimate in fitness can help you achieve.
And yet, while some of these moves seem impossible (like when Major literally looks like he's flying after doing a push-up), adding in modifications like push-ups from your knees or starting with a regular burpee and moving into a one-legged burpee can simplify the exercise for your own regimen.
Of course, don't ever attempt an exercise with which you're not 100 per cent comfortable. Not only can it lead to injuries and stress, but one study found exercising too much can even lead to heart rhythm abnormalities, according to the Daily Mail.
But for the most part, bodyweight exercises are a great way to build core strength, increase flexibility and burn fat quickly — and if you're doing it at your own pace, who can argue with that?
Ready to start with some easier moves? Here are 10 exercises you can do on your hardwood floor — we recommend starting out with 15 to 20 sets and only adding weights when you're ready:
Stand tall with your feet shoulder-width apart and lower your hips (almost like you're sitting in a chair). As you bend your knees, your thighs will be parallel with the floor, says exercise physiologist Andrea Doepker-Gavidia of <a href="http://www.trainforlife.ca/">Train For Life Fitness & Lifestyle Consulting</a> in Saskatoon. Ensure your knees don’t go beyond your toes and keep your chest up and look straight ahead. Stand back up to start position and repeat.
Place your hands on the floor and keep them under your shoulders. Holding your body straight, bend your elbows close to you body. Lower your chest between your hands and push back up into the starting position. If you're having trouble completing a push-up, place your knees on the floor to make things easier. For intensity, raise your feet up onto stairs or an elevated surface to increase the difficulty.
To start, get into a semi-squat position and leap sideways to land on your right foot. Immediately push off in the opposite direction and land on your left foot. Make sure you perform these skaters continuously.
Pace yourself for this one. We recommend giving yourself a goal of 15 to 20 crawls. Begin this move in a push-up position with your hands directly under your shoulders. Lower yourself down one arm at a time into a plank position on your forearms, while keeping your elbows directly under your shoulders. Push back up one arm at a time into your starting push-up position. Alternate the arm you lead with and maintain a straight body throughout the movement. Lower your knees to the floor to decrease the difficulty level.
Stand with feet shoulder-width apart and place your arms to the side. Step forward with your right foot and lower your left knee towards the floor. Your knees should bend about 90 degrees. Ensure your right knee stays over your right ankle and don't let your knee go past your toes. Step up to balance on your right foot and switch feet.
Single Leg Balance Stick
Balance on your right foot with your left foot behind you. Lean forward, keeping a straight body position and lift your left heel towards the ceiling. Maintain a slight bend in your standing knee so you don’t lock your knee. If you're having trouble balancing, focus on something in front of you or hold your back leg for initial support (pictured here).
Begin on all fours (downward dog), ensuring your hands are directly under your shoulders and your knees are directly under your hips. Slowly extend your right leg behind you and reach your right arm forward into a straight line. Hold your balance without arching your back. Return to the starting position and repeat on the opposite side.
Side Plank Hip Drops
Begin by lying on your right side with your right elbow directly lined under your shoulder. Keeping your feet on the floor, lift your hips off the floor and support your body with your forearm. Hold for three seconds and slowly lower your right hip onto the floor and repeat.
Lay on your back with your arms by your sides. Bend your knees while keeping your feet flat on the floor. Maintaining a straight back, raise your hips up to a straight line from your shoulders to your knees. Hold for three seconds and lower your hips slowly back to the floor and repeat.
Superman Back Extension
Lay on your stomach and reach your arms forward (like you're flying). Gently raise your legs and upper body off the floor while keeping your head straight. Pause for three seconds and repeat.