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Body Weight Training

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Brooklyn Bridge Park - United States
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Here are some exercises that you can do anywhere, using your own body weight.

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Ready for Marathon #8 !!!! ๐Ÿ’ช๐Ÿฝ๐Ÿƒ๐Ÿฝ
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Balancing on one foot is a great way to strengthen a lot of the calf and foot muscles that we use for running, hiking, and walking. When those muscles are strengthened then we lower our chance for injury.
๐Ÿ˜Š๐Ÿ’ช๐Ÿฝ๐ŸŒฒ
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More Peace. โ˜ฎ๏ธ ๐ŸŒPeaceful Warrior. ๐Ÿ™๐Ÿผ
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Have a kick ass Sunday !
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00:10
This mornings boot camp group :)
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Happy Monday! Split jumping in Peru!
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00:07
It was the perfect day yesterday to workout outside! โ˜€๏ธ๐Ÿ’ช๐Ÿฝ๐Ÿƒ๐ŸฝWhat are some of your favorite outdoor activities?
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00:09
Sprints. ๐Ÿ’ช๐Ÿฝ๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐Ÿƒ๐Ÿฝ
00:15
Today's outdoor workout. We incorporated resistance bands into the mix.
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Nomadic Boys 2 months ago
Brilliant ๐Ÿ˜
00:26
My outdoor bootcamp class. ๐Ÿ™‚ Happy Friday everyone!
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00:49
With my handstand coach. ๐Ÿ™Œ๐Ÿฝ๐Ÿ’ช๐Ÿฝ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ
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First day of outdoor bootcamp with this group!
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00:39
Working on balance and control. ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ
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Hanas Lass 4 months ago
Hi
Hanas Lass 4 months ago
John Cianca 4 months ago
You're very welcome. Have a great week.
00:15
Just "hanging out" at the Long Island Tough Mudder today.
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John Cianca 4 months ago
00:13
I N S P I R E D.

Exactly one year ago, my client Craig suffered a major accident where he fractured his tibia and his fibula in two places. So happy to see he's healthy and stronger than ever. Here he is performing a set of "cross over scorpion push-ups" and "long jump shuffles."
๐Ÿ’ช๐Ÿฝ๐Ÿคธ๐Ÿฝโ€โ™‚๏ธ๐Ÿ˜Š#dowhatmovesyou
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Anshuman Shukla 4 months ago
GUEST QUESTION
Hey John,
I am bulky at extreme to 194lbs ,suggest something to get reduced in 8months.I am thankful to you.
Hey Anshuman. In 8 months you have enough time to make a significant difference. Start slow with a program that feels comfortable and easy to manage. Same with diet. Choose foods that are good for you but are also part of your diet. Instead of eliminating and starting from scratch, incorporate that with foods you are already eating.
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John Cianca 4 months ago
Hey Anshuman, try this.
8 sets of each exercise. 20 secs of work and 10 secs of rest. Go as hard as you can for 20 secs but still try to maintain proper form. Rest as much as you need to in between each exercise. (This is also know as Tabata)

1. Squats
2. Push ups
3. Reverse Lunges
4. Low to high planks
5. Lateral lunges
6. Mountain Climbers/High knees (alternate between the 2)
Anshuman Shukla 4 months ago
hey John,I am grateful for such an advice .Geared up and ready to follow them regularly.Soon i'll keep posted will my achieved milestones.Thanks,again for such advice.
00:14
Here's a little variation of a lateral lunge to get you hips moving in different ways. "3 pulse lateral lunge to curtsy" ๐Ÿ˜Š
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John Cianca 4 months ago
New Website in Bio! Check it out. ๐Ÿ˜Š โ–ถ๏ธjohncianca.com โ—€๏ธ
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Jason Goldberg 4 months ago
Love the design John Cianca !
John Cianca 4 months ago
Thanks again for all the questions. Have a great rest of your week. ๐Ÿ˜Š
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Mark J. Undercoffler 4 months ago
GUEST QUESTION
Coach John - Is there an ideal time to eat or stop eating before a workout - say yoga, spin class, 5-8 mile run? Sometimes I get gassy and burpy. Thanks
Hi Mark ๐Ÿ˜Š! We all have different reactions to different foods. It's important to have carbohydrates to
Fuel our workouts but at the same time not weigh us down. Try having fruits that are less acidic before a workout I.e. Bananas or apples๐ŸŒ๐ŸŽ, that way you can have more energy, not feel as full, and not have the burps. ๐Ÿ™Š
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Jason Goldberg 4 months ago
GUEST QUESTION
Hi John! I've been training my friend the past 6 months and he's transformed his body from no muscle to great upper body definition thanks to pull ups and cross-fit style dead-lifts to military presses. He's still a bit "skinny fat" though and he hates to do cardio. Can you recommend some exercises to work if off? Thanks!
Hey Jason Goldberg! He's a little metabolic circuit that will target your friends entire body. Do 45 secs each and 4-5 rounds. You can do this at the end of a workout as a finisher. Maybe you can try it to and tell me what you think. ๐Ÿ˜Š
1. Mountain Climbers
2. Push up side plank
3. Partial Burpee
4. V-sit hold
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Mark J. Undercoffler 4 months ago
Very metcon3 this week
J.j. Danan 4 months ago
๐Ÿ‘๐Ÿ‘๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช
John Cianca 4 months ago
00:03
Let's hear those fitness questions ๐Ÿ˜Š
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John Cianca 4 months ago
Going live tomorrow from 2pm-5pm! (NYC time) ๐Ÿ˜Š๐Ÿ’ช๐Ÿฝ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ๐Ÿƒ๐Ÿฝ
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00:19
"Back kick to crawl"

Great core exercise that you will make you sweat!
4 rounds x 1 min, rest for 30-60 secs in between
*Tip: keep the knees low to the ground as you kick the leg back.
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Roshan Cutinho 5 months ago
GUEST QUESTION
Hi I was diagnosed with beginning stage of asthma though my reports of lungs X-ray is clear only my wind pipes have mucus..... I love working out at gym but doctor has advice me to avoid it.... how can I get back to my workouts kindly help...
Hi Roshan. Hope you are doing well. It is important to stick to a workout regimen that is recommended by your Dr. Try doing light exercises and stretches that won't cause you to breathe heavily and cause discomfort. Remember to slowly progress so your body can adapt safely. Stay strong and sending you healing vibes. ๐Ÿ˜Š
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Roshan Cutinho 4 months ago
Thanks a ton
Outdoor workout with friends.
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Marathon training in full effect.
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Manny Negron 5 months ago
GUEST QUESTION
What is your opinion about people's with neurological disorders and how train them so that their have good workouts
Hey Manny! The goal for someone with a neurological disorder is to train the mind to perform certain movements. With percision and patience, we can give a person a great workout while also improving their *quality of life.
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00:18
"Push-ups to downdog"
1 min x 4 rounds.
Tip: If you have tight hamstrings, slightly bend the knees. This will help you get more length in your spine.

Enjoy the weekend. ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ๐Ÿ‡บ๐Ÿ‡ธ๐ŸŽ†๐Ÿ’ช๐Ÿฝ๐ŸŒˆ
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00:21
Practice. Patience. Practice. Patience. Happy Wednesday. ๐Ÿ˜Š
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NYC Pride 5mi Run! ๐Ÿณ๏ธโ€๐ŸŒˆ๐Ÿƒ๐Ÿฝ๐Ÿƒ๐Ÿผโ€โ™€๏ธ
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Side planking and trying to look like that tree in the background. ๐Ÿ˜Š๐ŸŒฒHappy Monday.
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Kicking off 2017 Chicago Marathon training with a bang.
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Swaminathan Jayaraman 5 months ago
Looks like a great day to kick off. Lovely weather!
John Cianca 5 months ago
Thank you for all your questions? Have a great weekend. Until next time ๐Ÿ˜Š๐Ÿ’ช๐Ÿฝ
  • thank you! โค๏ธ 4
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Nomadic Boys 5 months ago
GUEST QUESTION
Medellรญn, Colombia
Hi buddy, what sort of body weight exercises do you recommend for chest other than push ups?
Hi Nomadic Boys ๐Ÿ‘‹๐Ÿฝ

A Push up is the go to body weight chest exercise. Using various forms of resistance training i.e. Dumbbells, Barbell, cables, and resistance bands will help target your chest muscles. Since the chest is such a large muscle group and because of its fan shape it can be worked in different angles and ranges of motion. Most people perform only a chest press in one plane (lying on back and pushing straight up) but you will get better results if you work the muscle to its full potoential. Try incline and decline chest presses and flys. Chest flys are a little bit more isolated since there are less joints moving so you might have to to adjust the weight accordingly. ๐Ÿ’ช๐Ÿฝ
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Francesco Sisco 5 months ago
GUEST QUESTION
What effective exercise do you recommend for abs if you don't want to lay on the ground?
Hi Francesco Sisco. Would it be ok to be on your hands? โœ‹๐Ÿฝ๐Ÿคš๐Ÿฝ
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John Cianca 5 months ago
Here's a 3 point plank. You'll target different parts of your abdominal region without lying on your back. It's important to keep your shoulders in line with your wrists and your body in a straight line. Oh and try doing it slowly with good control. Enjoy ๐Ÿ˜
Francesco Sisco 5 months ago
That's amazing John!! ๐Ÿ˜ฑ Thank you so much! I'll try in tomorrow training and let you know!
Swaminathan Jayaraman 5 months ago
GUEST QUESTION
Hello John, I'm looking for some tips and exercises that will help me gain some arm and shoulder strength for shooting basketballs from long distance. Anything specifically I should work on?
Hi Swaminathan!!! ๐Ÿ€

Shooting a basket ball is a sport that requires quite a bit of explosive power, especially when shooting a basketball. Plyo push ups are good to develop that upper body power and strength. Here are 4 variations from easiest to hardest.
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Swaminathan Jayaraman 5 months ago
Super thanks! Will work on it from tomo :)
Carlos Alvarado 5 months ago
GUEST QUESTION
Hi John! Is it true that HIIT classes can actually reduce muscle in the body? I was told to not do as much of it because of that reason. Thoughts?
Omg Carlos!!!! So happy to see your name. Great question. As far as HIIT workouts go, we should be doing them a max of 2-3 times per week. If done properly, we don't need to do them more, because of how this affects our central nervous and muscular skeletal systems.
Initially, we may see instant results
doing HIIT workouts frequently, but overtime we start to break down muscle for energy.
Having a good recovery day in between HIIT workouts and combining it with flexibility and pure strength work will help with depleting your muscle. I hope this helps. I hope to see you in class soon! ๐Ÿ˜Š
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Jason Goldberg 5 months ago
Omg I had no idea you guys knew each other Carlos and John! I want to be in that class!
Ignas Peฤiลซra 5 months ago
GUEST QUESTION
In your opinion, how much of an impact does smoking have even when working out intensively?
Hi Ignas !

Smoking affects your lung capacity, which in a nutshell the amount of oxygen that your body can absorb and utilize. If that capacity is reduced, then it affects the function or our muscles. This will lead to earlier muscle fatigue and shortness
of breath. ๐Ÿšฌ๐Ÿšซ
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John Cianca 5 months ago
I have faith in you ๐Ÿ˜Š
Ignas Peฤiลซra 5 months ago
Thanks ๐Ÿ™ƒ
M Jeremiah L Flomo 5 months ago
GUEST QUESTION
How can I reduced fats in my adbomen?
Hey M Jeremiah L Flomo!

Happy Friday. Diet and exercise are key to losing body fat. The right balance of good nutrients, water, and believe it or not, sleep, play a major role in losing weight. When trying to form a plan it's important to set realistic goals for yourself, for example, something that seems do able. Once you accomplish these small goals it will become second nature and it will be your new lifestyle. A balance of protein, complex nutritious carbohydrates with fiber, good fats (yes there are good fats ๐Ÿ˜Š) and water will help you firm those abs.
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Snehal Sah Gupta 5 months ago
GUEST QUESTION
which exercise can help reduce double chin?
00:05
Hi Snehal ๐Ÿ˜Š.

Hope you are doing well. "Spot reducing" is something that we cannot be in control of but we can do postural exercises that can help lift us up to reduce the appearance of a double chin. Besides a healthy diet try to always sit up tall, engaging the shoulders blades down and back. In some cases, we may actually appear to be taller if our postural muscles in our neck and spine are strengthened. Here's an example of how you can try to sit up. Hope this helps a little. ๐Ÿ˜ƒ
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Jason Goldberg 5 months ago
GUEST QUESTION
My friend wants to know the best strategy for firming his belly within a few weeks. He's skinny already. I told him low carb diet! What do you think? ๐Ÿ˜ฑ
Hi Jason !

See if your friend can modify the amounts of simple carbs (candy, white breads, etc.) in his diet. Complex Carbohydrates (whole wheat products, whole fruit, brown rice, sweet potatoes) have more nutritional value and will help reduce body fat. In general try having the most carbs closer to the most active part of your day; before or after your workout. ๐Ÿ˜Š
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