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<ul class="summary-list"><li><keyword id="12635548" type="UNKNOWN" weightage="60" keywordseo="tiger-woods" source="Orion">Tiger Woods</keyword> is recovering from multiple injuries after a car accident last February.</li><li>Woods said his early rehab process involved bench presses but now he focuses on bodyweight workouts.</li></ul>Tiger Woods said switching from weight training to bodyweight exercise helped him recover from multiple leg injuries after his car crash last February, according to <a href="https://www.golfdigest.com/video/our-reporter-choked-asking-tiger-woods-a-question--here-was-his-mulligan-">Golf Digest</a>.Almost a year later, Woods was spotted walking up steps in an Instagram story posted by <a href="https://www.instagram.com/golfballed/" target="_blank" rel="noopener">Golf Balled</a>.The 46-year-old golfer said he <a href="https://www.insider.com/tiger-woods-golf-pga-tour-car-crash-injury-2021-11" target="_blank" rel="noopener">never planned to return to the sport full time</a> after the accident and said that he wasn't even halfway done with recovering during November. But Woods was able to hit a wedge shot with a compression sleeve on his leg in<a href="https://twitter.com/TigerWoods/status/1462448711682957322?ref_src=twsrc%5Etfw%7Ctwcamp%5Etweetembed%7Ctwterm%5E1462448711682957322%7Ctwgr%5E%7Ctwcon%5Es1_&amp;ref_url=https%3A%2F%2Fwww.skysports.com%2Fgolf%2Fnews%2F12176%2F12548599%2Ftiger-woods-crash-one-year-on-his-injuries-his-recovery-and-his-hopes-for-a-pga-tour-return" target="_blank" rel="noopener"> a video he posted</a> that same month, and then went on to compete in the PNC Tournament in December, which was his<a href="https://www.youtube.com/watch?v=GPtcTlbeWn4" target="_blank" rel="noopener"> first post-crash competition</a>, alongside his 12-year-old son Charlie.Woods said recovering from the accident was the most difficult experience of his career, and he's had several "dark moments" along the way, according to <a href="https://www.skysports.com/golf/news/12176/12548599/tiger-woods-crash-one-year-on-his-injuries-his-recovery-and-his-hopes-for-a-pga-tour-return" target="_blank" rel="noopener">Sky Sports</a>. But he added that his "hard work" and recovery routine has helped him make progress in regaining his physical strength and movement. Bench presses and bodyweight workouts have been critical to that progress, Woods said in an interview with <a href="https://www.golfdigest.com/video/our-reporter-choked-asking-tiger-woods-a-question--here-was-his-mulligan-" target="_blank" rel="noopener">Golf Digest</a>.<h2>Bodyweight workouts can help rebuild muscles without putting too much strain on the body</h2>Woods said that the <a href="https://www.insider.com/weightlifter-lu-xiaojun-avoids-bench-press-to-keep-shoulder-mobility-2021-7" target="_blank" rel="noopener">bench press</a> was the only workout he could do when he got home from the hospital, and he was able to get his maximum bench up to 255 lbs. But after he started to regain some control over his legs, he stopped benching completely and focused on <a href="https://www.insider.com/celebrities-who-use-bodyweight-workouts-to-stay-in-shape-2021-11" target="_blank" rel="noopener">bodyweight functional workouts</a>. Bodyweight workouts, or calisthenics, are strength workouts that don't involve any external equipment, and all the resistance is generated from a person's own weight. They are a common practice for injury recovery in all <keyword id="11893855" type="UNKNOWN" weightage="60" keywordseo="sports" source="Orion">sports</keyword>, especially lower-body injuries, according to strength and conditioning specialist Stew Smith via <a href="https://www.military.com/author/stew-smith">Military.com</a>.Bodyweight workouts are considered a safe approach to rehab, since dealing with heavy weights can put stress on the body and further aggravate injuries, certified personal trainer Kyle Gagnon wrote in <a href="https://exercisesforinjuries.com/bodyweight-exercise-for-injuries/" target="_blank" rel="noopener">a blog post</a>. Bodyweight workouts can help circulate blood around the injured area and rebuild muscle fibers without added stress. Additionally, bodyweight exercises can also help improve balance and agility in addition to strength and control, according to Gagnon.

Tiger Woods said he swapped bench presses for bodyweight workouts while recovering from his car crash

<ul class="summary-list"><li>Chris Hemsworth switched from weightlifting to <keyword id="12670414" type="UNKNOWN" weightage="60" keywordseo="bodyweight-workouts" source="Orion">bodyweight workouts</keyword> for his role in "Extraction 2."</li><li>The actor posted a video demonstration of his bodyweight workout routine on <keyword id="11892996" type="UNKNOWN" weightage="60" keywordseo="instagram" source="Orion">Instagram</keyword>. </li></ul><a href="https://www.insider.com/chris-hemsworth-bodyweight-workout-extraction-2021-9">Chris Hemsworth made the switch</a> from heavy weightlifting for his role as "<keyword id="12110861" type="UNKNOWN" weightage="60" keywordseo="thor" source="Orion">Thor</keyword>" to bodyweight <keyword id="12243767" type="UNKNOWN" weightage="60" keywordseo="workouts" source="Orion">workouts</keyword> for his upcoming role as <a href="https://www.insider.com/chris-hemsworth-new-full-body-workout-to-prep-for-extraction-2-2021-11">Tyler Rake in "Extraction 2,"</a> and he's sharing what that looks like.The 38-year-old actor recorded a full demonstration alongside his trainer Luke Zocchi of how he uses bodyweight workouts with a 10-minute workout <a href="https://www.instagram.com/tv/CYmBaWihzc3/?utm_source=ig_web_copy_link" target="_blank" rel="noopener">video</a> he posted to his Instagram on Tuesday. Hemsworth encouraged his followers to try the workout, noting that it is a low-impact workout that anyone can do without any equipment, while still being challenging. <h2>The workout involves short bursts of full-body activity </h2>In the video, Hemsworth demonstrated five types of workouts. He did as many reps of each exercise as he could in a 40-second burst, then took 20 seconds of rest in between. The workouts are:<ul><li>40 seconds of <a href="https://www.insider.com/mountain-climbers-common-mistakes-how-to-build-abs-core-2022-1">mountain climbers</a></li><li>40 seconds of <a href="https://www.insider.com/leg-workouts-that-burn-fat-build-muscle-without-doing-squats-2021-8">bodyweight squats</a></li><li>40 seconds of <a href="https://www.insider.com/arm-workout">plank shoulder taps</a></li><li>40 seconds of <a href="https://www.insider.com/lunge-benefits">reverse lunges</a></li><li>40 seconds of <a href="https://www.insider.com/hiit-workout">bicycle sit-ups</a></li></ul>Hemsworth then ran through the whole circuit a second time and was breathing pretty heavily by the end of it. Two sets of Hemsworth bodyweight circuits should cause you to break a sweat and get your heart rate up, but it is manageable for anyone, with options to scale the intensity up or down as needed. <h2>Bodyweight workouts are low-impact exercises that can help burn calories and promote weight loss</h2><a href="https://www.insider.com/build-a-strong-toned-back-simple-bodyweight-exercises-2021-6" target="_blank" rel="noopener">Bodyweight functional movements</a>, also known as <a href="https://www.insider.com/calisthenics" target="_blank" rel="noopener">calisthenics</a>, don't build the bulk in the arms, chest, and lower body like heavy weightlifting.Instead, they help build core strength, improving flexibility and coordination. Bodyweight workouts engage multiple large muscle groups at once, increasing your calorie burn.In Hemsworth's case, the switch to bodyweight workouts also helped his mobility, according to Zocchi.Zocchi told Insider that Hemsworth made the switch from weightlifting to bodyweight workouts before the start of "Extraction 2's" production to ensure he would be flexible and mobile enough to perform his own stunts without risking injury. "The biggest adjustment from his training for 'Thor' for this role is going from lifting heavy weights with longer rest periods to now more movement with shorter rest periods," Zocchi told Insider. Other <a href="https://www.insider.com/celebrities-who-use-bodyweight-workouts-to-stay-in-shape-2021-11" target="_blank" rel="noopener">celebrities who have switched to bodyweight workouts</a> include Jason Statham, Jamie Foxx, and Charlie Hunnam all built their training regimens exclusively around bodyweight workouts.

Chris Hemsworth demonstrates his 10-minute bodyweight workout that anyone can do at home

<ul class="summary-list"><li><keyword id="12387402" type="UNKNOWN" weightage="60" keywordseo="jamie-foxx" source="Orion">Jamie Foxx</keyword> said he, unlike many actors, doesn't have a personal trainer.</li><li>Instead, he just has a pull-up bar in his bedroom that he uses for pull-ups every morning.</li></ul><a href="https://www.insider.com/jamie-foxx-mirror-selfies-instagram-body-transformation-mike-tyson-movie-2020-6">Jamie Foxx</a> doesn't spend much money to get his <keyword id="12243767" type="UNKNOWN" weightage="60" keywordseo="workouts" source="Orion">workouts</keyword> in. The 53-year-old actor told <a href="https://www.menshealth.com/nutrition/a37500372/jamie-foxx-diet-workout-video/">Men's Health</a> he doesn't have a personal trainer, and <a href="https://www.insider.com/russell-westbrook-doesnt-lift-heavy-weights-does-pushups-in-morning-2021-10">doesn't use weights</a> or any expensive equipment. Instead, Foxx simply has a pull-up bar in his bedroom that he uses every morning to get 20 <a href="https://www.insider.com/how-to-do-a-pull-up">pull-ups</a> a day. After the pull-ups, he does 25 dips, 50 push-ups, 100 sit-ups, and 20 to 30 back extensions. "I do that as soon as I get out of bed and that way I get it out of the way so I don't have the anxiety, and I just get through it," Foxx told Men's <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">Health</keyword>. "If you do a little bit of that every day, pretty soon you'll start to build up your endurance."Aside from the pull-up bar and a chair, Foxx said he's able to get his entire daily workout routine in using just his body weight and the floor. "You don't need a trainer, just go back to the old-school <a href="https://www.insider.com/calisthenics">calisthetics</a>," Foxx said, referring to bodyweight workouts that can be done in any location without having to transport dumbells, barbells, or benches. The movements are also simple and can be done with minimal instruction. The Insiders Reviews team tests and recommends the <a href="https://www.businessinsider.com/best-pull-up-bar" target="_blank" rel="noopener">best pull-up bars</a>. Check out some of our favorites. <ul><li>Best overall: <a href="https://www.businessinsider.com/reviews/out?asin=B00RJFRV1K&amp;originalTag=biipgf_010418_best-pull-up-bars-20&amp;platform=browser&amp;postSource=bi%7C5a4a91044aa6b5bc198b780b&amp;postTag=biipgf_010418_best-pull-up-bars-20&amp;sc=false&amp;type=AMAZON-AFFILIATE-LINK&amp;u=https%3A%2F%2Fwww.amazon.com%2Fdp%2FB00RJFRV1K%3Ftag%3Dbiipgf_010418_best-pull-up-bars-20&amp;sessionid=1635183406711&amp;tag=bisafetynet2-20635183406711&amp;tag=bisafetynet2-20" target="_blank" rel="nofollow noindex noopener sponsored">Garren Fitness Maximiza Pull-Up Bar</a></li><li>Best ceiling-mounted: <a href="https://www.businessinsider.com/reviews/out?asin=B00OXUWOB6&amp;originalTag=biipgf_010418_best-pull-up-bars-20&amp;platform=browser&amp;postSource=bi%7C5a4a91044aa6b5bc198b780b&amp;postTag=biipgf_010418_best-pull-up-bars-20&amp;sc=false&amp;type=AMAZON-AFFILIATE-LINK&amp;u=https%3A%2F%2Fwww.amazon.com%2Fdp%2FB00OXUWOB6%3Ftag%3Dbiipgf_010418_best-pull-up-bars-20&amp;sessionid=1635183406711&amp;tag=bisafetynet2-20635183406711&amp;tag=bisafetynet2-20" target="_blank" rel="nofollow noindex noopener sponsored">Ultimate Body Press Ceiling Mounted pull-up Bar</a></li><li>Best on a budget: <a href="https://www.businessinsider.com/reviews/out?platform=browser&amp;postSource=bi%7C5a4a91044aa6b5bc198b780b&amp;sc=false&amp;sessionid=1635183405380063vqzwl&amp;type=ALREADY-AFFILIATE-LINK-NOT-AMAZON&amp;u=https%3A%2F%2Fgoto.walmart.com%2Fc%2F196318%2F565706%2F9383%3Fveh%3Daff%26sourceid%3Dimp_000011112222333344%26u%3Dhttps%253A%252F%252Fwww.walmart.com%252Fip%252FIron-Gym-Total-Upper-Body-Workout-Bar%252F302326317%253Firgwc%253D1%2526sourceid%253Dimp_x2XyGXXaKxyOT1-wUx0Mo38LUkE14wxEwx2wSM0%2526veh%253Daff%2526wmlspartner%253Dimp_10078%2526clickid%253Dx2XyGXXaKxyOT1-wUx0Mo38LUkE14wxEwx2wSM0%2526sharedid%253Dbusinessinsider.com%2526ad_id%253D612734%2526campaign_id%253D9383%26subId3%3Dxid%3Afr1635183410234aee&amp;xid=fr1635183410234aeep;xid=fr1635183410234aee" target="_blank" rel="noopener nofollow nofollow nofollow sponsored nofollow sponsored nofollow sponsored">Iron Gym Pull-Up Bar</a></li></ul>

Jamie Foxx doesn't have a personal trainer or lift weights - he swears by doing pull-ups to stay fit and toned

<ul class="summary-list"><li><keyword id="12020423" type="UNKNOWN" weightage="60" keywordseo="chris-hemsworth" source="Orion">Chris Hemsworth</keyword> posted a video on Instagram of his newest <keyword id="11902300" type="UNKNOWN" weightage="60" keywordseo="workout" source="Orion">workout</keyword> routine.</li><li>Hemsworth has shifted from lifting heavy weights to using his own bodyweight for resistance.</li></ul><a href="https://www.insider.com/chris-hemsworth-used-blood-flow-restriction-to-play-thor-2021-9">Chris Hemsworth</a> told fans he is taking a break from heavy weightlifting to transition into workouts based around controlling his own bodyweight. The actor announced in an <a href="https://www.instagram.com/p/CTirRj_JaGd/?utm_source=ig_web_copy_link">Instagram post</a> that he is focusing on bodyweight functional movements concentrating on agility, strength, and speed as he prepares for his new role in the sequel to Netflix's "Extraction."In the video, <a href="https://www.insider.com/chris-hemsworth-trainer-dont-use-protein-supplements-for-muscle-gains-2021-8">Hemsworth</a> outlined the five-step process in his new weightless workouts, including a three-minute <keyword id="11922196" type="UNKNOWN" weightage="60" keywordseo="boxing" source="Orion">boxing</keyword> round, a set of 50 deep squats, 40 sit throughs, 25 push ups, and 2o reps each for a variety of rotational core exercises. For <a href="https://www.insider.com/chris-hemsworth-trainer-intermittent-fasting-boosts-weight-loss-2021-9">Hemsworth</a>, this is a change in approach - normally he uses heavy resistance-based workouts to bulk up for roles, such as <keyword id="12110861" type="UNKNOWN" weightage="60" keywordseo="thor" source="Orion">Thor</keyword>. But for this role, his goal is core strength and speed, rather than bulky muscles.<h2>What results to expect from bodyweight workouts vs. heavy weightlifting</h2><a href="https://www.insider.com/build-a-strong-toned-back-simple-bodyweight-exercises-2021-6">Bodyweight functional movements</a>, also known as <a href="https://www.insider.com/calisthenics">calisthenics</a>, don't build the bulk in the arms, chest, and lower body like heavy weightlifting.Instead, they help build core strength, improving flexibility and coordination. Bodyweight workouts engage multiple large muscle groups at once, increasing your calorie burn.Weightlifting, on the other hand, can be more effective for actors like Hemsworth to build strength and mass in specific muscles. <h2>Hemsworth's bodyweight moves that don't require any equipment</h2>You don't need any props to do most of the workouts - just your body and maybe a mat to put on the floor. Hemsworth showed off a number of calisthetics that didn't require any equipment in the video, including:<ul><li><a href="https://www.insider.com/leg-workouts-that-burn-fat-build-muscle-without-doing-squats-2021-8">Deep squat/squat jump:</a> Get down in a squat stance and either quickly push your legs straight to stand back up or jump up out of your stance. This workout builds strength in the hamstrings, glutes, and quads.</li><li><a href="https://www.insider.com/benefits-of-push-ups">Pushup:</a> Get down on all fours, placing your hands slightly wider than your shoulders, and then push your body up off the ground with your arms and chest. This workout builds strength in the chest, biceps, and triceps.</li><li><a href="https://www.insider.com/best-sit-up-alternative-2018-3">Sit through:</a> Get in a crawl position with your hands under your shoulders and your knees underneath your hips, and then lift your right hand off the ground, and drive your left knee forward toward your right hand. This workout builds strength in the core.</li></ul><h2>Moves that require extra equipment</h2>There are a few bodyweight function workouts that do require some sort of additional item, however it's not usually a weight or dumbell, but just something that allows you to use your own weight as resistance, like a hanging bar. These include: <ul><li><a href="https://www.insider.com/how-to-do-a-pull-up">Pull up:</a> Stand directly below a hanging bar and hold it with both hands, then pull yourself up until your chin is above the bar then lower yourself back down and repeat. This workout build strength in the shoulders, biceps and triceps. </li><li><a href="https://www.insider.com/54d-workout-diet-program-popular-among-celebrities-during-pandemic-2021-9">Boxing:</a> This requires a punching bag and boxing gloves, and you just have to pace out punches for however long you can. This workout builds upper-body strength and cardiovascular endurance. </li></ul><h2>Bodyweight functional movements have a number of unique <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">health</keyword> benefits</h2><a href="https://www.hoagorthopedicinstitute.com/find-a-doctor/adam-rivadeneyra-md/" target="_blank" rel="noopener">Adam Rivadeneyra</a>, MD, a sports medicine physician with Hoag Orthopedic Institute in Irvine, California, told Insider's Kelly Burch bodyweight workouts don't just tone up your body - they're great for your overall health.These workouts can help you <a href="https://www.insider.com/how-to-lose-weight" target="_blank" rel="noopener">lose weight,</a> allow you to <a href="https://www.insider.com/how-to-sleep-better" target="_blank" rel="noopener">sleep better,</a> improve your <a href="https://www.insider.com/exercise-for-heart-health" target="_blank" rel="noopener">heart health,</a> and reduce your risk for <a href="https://www.insider.com/what-causes-type-2-diabetes" target="_blank" rel="noopener">type 2 diabetes</a>, Rivadeneyra said.

You Searched For "calisthetics" and got 4 results

Tiger Woods said he swapped bench presses for bodyweight workouts while recovering from his car crash

Jackson Thompson

Chris Hemsworth demonstrates his 10-minute bodyweight workout that anyone can do at home

Jackson Thompson

Jamie Foxx doesn't have a personal trainer or lift weights - he swears by doing pull-ups to stay fit and toned

Jackson Thompson

Chris Hemsworth said he has ditched heavy weightlifting for bodyweight workouts, and shared his 5-step routine to get in shape for 'Extraction'

Jackson Thompson

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