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Sep 12, 2024 · “There are so many no-equipment exercises we can do, to stay fit, and mix up our routines,” Furniss says. “My favourites are bodyweight exercises such as planks, push ups, squats, lunges, chin ups (find a sturdy tree branch!), and tricep dips (find a step, park bench or stool).
- Best Core Exercises for Men
The thing with basic planks is that your body adjusts to...
- Best Core Exercises for Men
- Overview
- The warmup
- Combine 5–6 of these exercises to make one challenging routine:
- How long should you do this routine for?
- 3 Yoga Poses to Build Strength
“Lift heavy” seems like the answer to everything nowadays, right?
While weightlifting is beneficial for lots of reasons — especially for women — it’s not required to build strength and sculpt your body. For many people, getting a workout on with your own body weight is enough.
Whether you work out at home or want to give the dumbbells a rest, we’ve put together a list of 13 body-burning moves that require no weights.
To see strength success, practice your routine two to three times per week. Keep reading to learn how many sets and reps each move needs. And don’t be fooled by the lack of equipment. This mix of cardio, plyometrics, and bodyweight exercises will still work you hard.
Warm up before you start. Five minutes of brisk walking or jogging will do the job. Stretch or foam roll afterward to minimize soreness.
1. Rotational jacks
A twist on a jumping jack, rotational jacks are a good way to kick off a workout. They’ll get your heart rate up and muscles warm. Directions: 1.Start in a wide stance with soft knees. Your arms should be extended straight out at your sides so they’re parallel to the ground. 2.Keeping your arms straight and head and neck stationary, hinge forward at the hips and rotate your torso so your right hand touches the ground. 3.Return to the starting position and jump your feet together. 4.Immediately jump your feet back out, hinge forward again, and rotate to the left, touching your hand to the ground. 5.Return to start. Jump your feet together and twist again to the right. 6.Complete 12–15 reps for 3 sets.
2. Plank reach-unders
Planks are a basic (but not easy!) exercise that provide full-body benefits. Adding the reach-under targets your core even more. Directions: 1.Assume a high plank position on your hands. Ensure your core is braced and your lower back doesn’t sag. Your neck and spine should be neutral. 2.Lift your right hand off the ground and back toward your left thigh, tapping it with your fingers. Return to a plank. 3.Repeat with your left hand, tapping your right thigh and returning to a plank. 4.Complete 3 sets of 20 total taps.
3. Step-ups
Step-ups will burn your lower half. Plus, they’re great for working on balance and stability, too. Directions: 1.Start standing in front of a knee-height bench, or step with your feet together. 2.Step onto the bench with your right foot, pushing through your heel and driving your left knee up. 3.Lower your left leg down, stepping backward off the bench. 4.Complete 10–15 reps with your right leg, then switch and complete 10–15 reps, leading with your left leg. 5.Complete 3 sets.
Weights aren’t required for a body-burning workout. Mix and match these 13 bodyweight exercises to see results in just a month or two.
Remember: Eating a healthy, balanced diet is the other piece of the puzzle. While you won’t see real changes without addressing your diet, you can still be strong and powerful.
Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit — whatever that may be! She was featured in Oxygen magazine’s “Future of Fitness” in the June 2016 issue. Follow her on Instagram.
- Beginner Bodyweight. This at-home routine, as we lay out in our Beginner Bodyweight Workout article, is as follows: Bodyweight squats: 20 reps.
- Advanced Bodyweight. If the beginner at-home workout above is too easy for you, move on to our Advanced Bodyweight Workout. The Advanced Bodyweight Workout
- The 20-Min Hotel Routine. Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible!
- High-Intensity Interval Training. You don’t have to head to the gym to do High-Intensity Interval Training. You can do a complete routine right in your own home!
Mar 17, 2024 · The routine is split between bodyweight resistance training and plyometric exercises. You’ll start with two rounds of five bodyweight moves designed to work muscle across your body without ...
- Chest: Push-ups: These can be done with your feet on the ground, elevated or with your hands on a bench. Also, don’t be afraid to add in some plyometric push-ups and staggered hand placements.
- Back: Pull-ups and chin-ups: Nothing can beat pull-ups and chin-ups for developing your back whether you supplement your training with traditional weighted moves or not.
- Shoulders: Pike push-ups and handstand push-ups: The basic handstand push-up, although challenging, is a true display of strength and control. For those not quite at that level the pike push-up is a great place to start to build an impressive set of shoulders.
- Biceps: Inverted rack/TRX curls: The trick with an inverted curl is to keep a straight line from your feet to your shoulders. Curl up and come up for a peak contraction before returning to the starting positon slowly.
Yes you can get some impressive results from a weight-free workout, especially when you use these top bodyweight moves for building more muscle, burning more fat, and strengthening the core.
People also ask
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May 20, 2024 · The best bodyweight exercises and workouts you need to build muscle using no equipment, just your weight.
