You don’t need a gym to get in shape. Or equipment. Here are some great bodyweight exercises that will work the whole body.
1. Planks: Planks work the whole body, but in particular the core, back, and stabilizer muscles. They can be made harder as you progress by increasing the amount of time you hold the position, or even by placing your feet on a medicine ball.
2. Burpees: The ultimate full body exercise. The burpee will help you build strength, and also works your cardiovascular system.
3. Mountain Climbers: These work your core, thighs, glutes, and hips. They also work your cardiovascular system and will build agility.
4. Lunges: A great leg exercise that works the hips, glutes and thighs. There are a lot of variations you can try.
5. Squat: Squats are known as the king of exercises, and this holds true for the bodyweight version as well. They work the entire lower body and is a natural, functional movement for us.
6. Pushup: Pushups work the entire upper body, and can easily be made harder as you progress. There are many variations to ensure you’re getting the best workout.
7. Dip: All you need is a chair or a bench for this one. Works the triceps.
8. Situps: There are a ton of situp variations, so you can choose the one you like best. Works the abdominal muscles as well as the hip flexors.
9. Pullups: These can be a little tricky to do at home, but you can use a tree branch or even the monkey bars at your local playground. They work your entire back.
10. Bridge: Bridges build your glutes, hamstrings, and core. There are a few variations on these as well to keep you progressing.
Start out by doing these 10 exercises just 2-3 times per week and you’ll be on your way!
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