There’s nothing wrong with dedicating time daily working out at the gym and taking advantage of all the gym machines. But it’s also a great idea to use your own body weight to workout.
Bodyweight exercises are free, it can be done anytime and anywhere. Equipment aren’t necessarily needed so you are not constricted on where you would like to work out.
You can do walking lounges in your hallway, blast some burpees at the beach, perform tricep dips in your backyard. If you are the type of person who is always on the go and is always too busy, then bodyweight training is for you.
We have listed below the best exercises that require nothing more than your bodyweight:
Muscles Targeted: Full Body
“Burpees strengthen your whole body, help with coordination and stability, and can be used effectively for conditioning,” says Jenna Torres, CF-L1, head coach at CrossFit James Island in Charleston, South Carolina (crossfitjamesisland.com).
HOW: Begin in a standing position. Move into a squat position with your hands on the ground. (count 1) Kick your feet back into a plank position, while keeping your arms extended. (count 2) Immediately return your feet into squat position. (count 3) Stand up from the squat position (count 4)
Muscles Targeted: Quads, Glutes, Hamstrings, Core
“Air squats build strength and power in the hamstrings, quads, hips and glutes while stabilizing the core,” Torres says.
Stand with the bar on your upper-back, and your feet shoulder-width apart. Squat down by pushing your knees to the side while moving hips back. Break parallel by Squatting down until your hips are lower than your knees. Squat back up while keeping your knees out and chest up. Stand with your hips and knees locked at the top. (https://stronglifts.com/squat/#gref
Muscles Targeted: Chest, shoulders, triceps
How-To: Sit on the edge of a box or bench with your hands on either side of your hips, fingers forward. Extend your arms to lift your glutes up and forward, then bend your elbows, lowering until they break 90 degrees. Forcefully press back to the start. (https://www.oxygenmag.com)