Try These Bodyweight Workouts
Try These Bodyweight Workouts
If you think that you need to use exercise equipment to get fit and strong, think again. Your own body weight is all the equipment you need to get in shape.
Sitting down for prolonged periods of time combined with a lack of sleep is a perfect recipe for getting injured.
Body Weight Workout
Warm-Up
Do a 10-minute full-body warm-up. Include dynamic stretches, jumping jacks, high knees, and lateral hops.
You can personalize this part of your workout and do what works for you.
Next, I’m going to list out some circuits you can do to get the most from your body weight workout.
Set 1: Simple 20’s
Perform 20 of each exercise listed. You can modify the moves if necessary. No rest in between each move, but you can rest for 2 minutes after the set.
20 squats
20 full push-ups
20 lunges, alternating legs
20 burpees
20 bicycle abs
Set 2: Tough 10’s
This second set is a more advanced version of each exercise but with fewer reps. Try to push yourself to do 10 of each move with no rest. You can rest for 3-5 minutes after the set.
10 jumping squats
10 diamond push-ups
10 jumping split squats
10 burpees with a push-up and a tuck jump
10 straight leg toe touch abs
Set 3: Holding 15’s
For the third set, hold each move for 15 seconds. Remember to breathe while holding the move.
Wall squats
Plank holds
Hold lunge position
Bridge pose holds
I repeat this circuit 2-3 times through, followed by some stretches as I cool down. The entire routine will take about 40mins, but my advice is to do as much as your time schedule allows. Some exercise is always better than none.