There’s no question that body weight exercises are a fantastic way to go when trying to get into shape. Some of the best, actually, because they involve both cardiovascular and muscular conditioning.
And in case you hear from anyone else, body weight workouts have several advantages over weightlifting as well, including:
Convenience and flexibility (you can do them at home, on the road, etc.).
Affordability (no gym membership or home gym needed).
Time efficiency (no driving to the gym, waiting for equipment, etc.).
If you’re looking to “stay fit” (build some muscle and strength and stay lean), and you don’t like gyms or can’t get to one, body weight workouts might be perfect for you.
Today you're going to perform the below exercises to failure and then go back through it three times!
Inchworm: Stand up tall with the legs straight, touch the floor with your fingertips. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands.
Bear Crawl: Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side.
Plyometric Push-Up: Start on a well-padded surface and complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor
Prone Walkout: Beginning on all fours with the core engaged, slowly walk the hands forward, staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position, maintain stability and balance.
Burpees: Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto them. Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or you butt stick up in the air, as both can keep you from effectively working your core. Jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air. Land and immediately lower back into a squat for your next rep.
Plank: Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 30-60 seconds
Plank-to-Push-Up: Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.