Roll Outs

Also called "ab wheels" because of the most common tool used to do them, these are old-school ab punishers. I suggest everyone start on a big stability ball (as is demonstrated in the "Phase 1" video below) then work up to a wheel. Another alternative is to use a TRX (video below), where they are often called "fall outs."

Coach Stevo's Top Tips

• Slow and smooth.
• You can also try holding the "out" position for time.

Phase 1

Phase 2

Phase 3

TRX "Fall Outs"

Leg Curl

Leg Curls work the back of the legs and butt. You'll need a smooth surface like a slideboard, valslides, or just stocking feet on hardwood floor. Most beginners should just do the eccentric phase of this exercise, as is demonstrated in the video. These can be done in a TRX, but I do not like the instability of a TRX. Stick to the floor.

Coach Stevo's Top Tips

• Bridge and lock down your core.
• Engage the glutes hard. 
• Lower your butt down while your legs extend in a smooth motion.

Push Ups

The push up is the Godfather of bodyweight exercises. It works everything form the hips up, and you can perform it anywhere. The first video demonstrates a traditional, USMC-style push up. If this is too difficult, try the progressive phases offered in the second video. But never do push ups from your knees, or "girl style" push ups. They aren't bad, they are just a waste of your time. Finally, try Zuzana's One-Leg Push Ups. Or just watch the video on 'repeat.'

Coach Stevo Top Tips

• Pack your shoulders.
• Drop your elbows below 90 degrees.
• If you are interested in volume, work on going fast. 

Traditional, USMC-Style

Progression

Bodyrock!

Bird Dogs

Save your spine and help your glutes. On all fours with a core that is completely locked down, extend an arm and opposing leg simultaneously. Lower them to the original position. If you cannot prevent your hips and shoulders from twisting, then I suggest doing Bird Dogs over a bench, as in the included video. Jonathan Fass describes this exercise rather well: "if if seems easy, you're doing it wrong." 

Coach Stevo Top Tip

• Slow and controlled, not fast and hard.
• Your abs should be engaged so hard that you want to cry.