When it comes to body weight exercises it the the front line to proper load for anyone that is new or is learning new exercises. As an example when we start anyone on a group, semi-private or private session we use a Functional Movement assessment, if the client does not pass the assessment we then will not use any type of weight except for their own body weight. It is the best way to start any beginner into the fitness and keep any type of injury from happening long or short term.
Here are some exercises that you can use:
Biceps: (Yoga Movement) Plank with a forward rock.
Triceps: Dips with a 6″ box under glutes for starters so they do not go as deep but can execute.
Quads: Quad Press or wall squat if they cannot have the top of their legs parallel to the floor on a regular press(FMS)
Glutes: Cats pose with kick backs. Superman adv. move good mornings. Superman first once master then good mornings that is a good transition
Chest: Rocca is a great one. but first you most master the Push-up, if not able to do 1 press up while lying on the floor and pushing up their core is not strong enough(FMS). Do a modified push up. use a 16 or 24 inch box feet on floor hands on box for push up, as they get stronger the box gets smaller.
Core:A great exercise that no one uses is call the Breaker, something that I use for every single one of my clients, its Fun to do, you can modified as you see fit either up or down on level and it will work your core.
This will help to build a strong body so that you can move up to the next level of exercises, remember you must build a foundation before you can move forward. It is the safest way and best way to train.
If you have any questions please send contact me and I will help you in any way that I can.
Hope that this helped you.
Have a great day.
Walter G. Paiz
Don’t forget plyometric and cardio centric exercises (boxing moves, jumping jacks, etc) to get big muscle groups of the lower body involved, up the calorie burn to “shred” and lose body fat and to maintain a stable core as your body moves through the exercise.
Also, any exercise that involves balance (yoga, pilates), even plyometric jumps where you balance on one side after you’ve hopped or jumped to that side will recruit additional muscle groups, upping the calorie burn as well