body weight training exercises
intermediate to advanced
burpees 1st video
the first exercise is commonly disliked but is a great overall workout. a burpee is a maneuver that starts off dropping to the ground. catching yourself with your hands, you do a push up and based on your style of workout you either burst up and reach for the sky or stand and do a jumping jack. max rep for time.
pistols 2nd video
unless you are a cross fit fan you probably have never heard of a pistol. a pistol is where you drop to a squat holding your body up with one leg while shooting the other straight out. it may seem simple but it is quite difficult and takes time to do. make sure you are alternating legs between reps. max rep for time.
suicides 3rd video
most people also know what a suicide is. you basically have three lines to start with. you run to the closest line and back, then to the next nearest one and back to the original line, and then to the farthest one and back. max rep for time.
scorpions
the scorpion is a stretch where you begin by laying flat on your stomach. take one of your legs and turn it over your other one. you may use your hand to grab your foot to help if needed. if you don't feel a tug you are not doing it right, and should review the directions. stretching is an important part of every workout, and you should always stretch before and after. continue with the scorpion until you feel you have stretched enough.
superman
the next stretch is called the superman. start by laying flat on your stomach. put you arms and legs straight out a few inches from the ground and keep your body rigid. continue with the superman until you feel you have stretched enough.
toe touch
the last stretch is known by almost everyone. the toe touch is a great leg stretch and is used by beginners and seasoned trainers. get into a sitting position with you legs rigid and reach for your toes until you feel the pull. continue with the toe touch until you feel you have stretched enough.
extra information
remember it is always good to rest. between each exercise rest a good 45 seconds but not for too long or your body will shut down and it will become much harder to start again. you can repeat these exercises as many times as you want, a good amount is about 2-3 times with 15-30 reps each. it is not required but recommended that you do not try these exercises if this is you first time working out.
Burpees
How to perform Pistols, Single Leg Squats for CrossFit - TechniqueWOD
Suicides Cardio Workout!
Scorpion Stretch
Superman Exercise for Lower Back Pain Relief & Increase Strength (Tucson Personal Trainer, Andree)
Seated Toe Touches
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