Don't let a lack of exercise equipment stop you from working out. Our exercises use your own body weight to create resistance for a complete workout.
As a trainer, it’s my job to know as many different exercises as my grey matter can store. I know thousands of different combinations to tone thighs, slim butts, flatten abs, and build pipes. However, sometimes simple methods using our own body weight are all we really need.
I use bodyweight exercises to determine whether my clients are ready to move onto more complex movements. If they can’t press, pull, or squat their own body weight—with good form—they may not be ready to add external weights, such as dumbbells, to their workout.
Adding external weights too soon may cause injuries. Bodyweight movements are great
exercises to train the body to use the right muscles for each exercise.
Bodyweight exercises aren’t just for beginners, though. Anyone can have a great workout and blast a ton of calories at home, at the office, or while on vacation. Try this circuit workout and you’ll be sweating in no time!
Do each movement for 45 seconds and without any rest in between. Once you have completed a full circuit, take a one-minute rest, and then repeat. Aim for three to four rotations.
Position your body like a sprinter’s starting stance. Put your fingertips on the ground and kneel on your back knee with your back foot tucked under and gripping the ground. Keep your front foot flat on the ground and a hand’s length away from your back foot.
Keep your fingertips on the ground and drive your hips straight up.
Aim to straighten your front leg. The back leg will straighten easily. Your goal is to get your front leg as straight as you can.
Go fast, up and down, for 45 seconds and then switch lead legs.
PJ Wren is a personal trainer and regular alive contributor.