To put it simply you need to work that body weight. Simple body-weight exercises can be a great choice for achieving gains in strength, flexibility, and overall health. Best of all, they don’t cost a thing and you can usually do them just about anywhere.
To put it simply you need to work that body weight. Performing quick cardio sessions (such as 60 seconds of burpees or high knees) between strength movements (such as a set of push-ups or squats) will keep the heart pumping while still encouraging muscle and strength development. Just a few minutes of body-weight circuit training can have a major impact on the body’s metabolism. Body-weight exercises are great because they’re easily modified to challenge anyone. Adding extra reps, performing the exercises faster or super slowly, taking shorter breaks, or adding a ballistic movement (like a clap at the top of each push-up) are just a few ways to make the simplest workout tougher.
And with each added modification, your progress is obvious. Plus, you will gain core strength. Such exercises won’t just give you tighter abs; you’ll also gain better posture, relieve lower back stress, and improve overall performance. Body-weight training can go hand-in-hand with building strength and flexibility. Completing bodyweight exercises through a full range of motion ensures your joints are moving freely. Plus, it can lead to improved posture and might reduce the chance of exercise-related injury all the while building muscle. Ready? Let’s do this!
Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. Do two to three sets for 10 reps.
Start in a plank position with your pelvis tucked in, your neck neutral, and your palms directly under your shoulders. As you brace your core and keep your back flat, begin to lower your body by bending your elbows while keeping them pointed slightly back. Lower down until your chest grazes the floor. Immediately extend your elbows and push your body back up to the starting position. Do two to three sets for 10 reps.
SIDE LUNGE WITH JUMP
Clasp your hands together just under your chin. Step sideways in a lunge with your left leg, keeping your left heel on the ground. Jump up and bring your left knee to your chest, engaging your core and squeezing your left glute. Without touching the ground with your left leg, lean forward. Repeat. Do 10 reps on both sides. Performing quick.
Sit with your torso leaning back at a 45-degree angle, knees bent, and your feet either on the floor or elevated a few inches. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Twist your upper body left and right. Do three sets of eight to 10 reps.
PLANK TWIST WITH REACH THROUGH
Lie on your side with your bottom elbow on the floor. Raise your hips so that they’re off the ground and your body forms a straight line from your ankles to shoulders. Extend your top arm laterally so that it is perpendicular to the floor. Reach under and past your hips with your top hand, keeping your torso stable. Then reverse the motion back to the starting position. Do three sets of eight to 10 reps.
CRISS CROSS WITH KICK
Start off in a squat position. Stand straight and jump, crossing your right foot over your left foot. Jump back to the straight position and squat and get up and kick with your right leg. Do 10 reps on both sides.
Get more body-weight exercises to round out this workout here!!
ALTERNATING FRONT KICK THROUGH
Start in a plank. Bring your right foot closer to your right hand. Bring your right leg underneath your body and kick to the left, pointing your toes and leaving your butt close to the ground, holding your body up with your right hand and left heel on the ground. Move your left fist to your chest. Open your chest to the ceiling. Hold for a few seconds. Return to the start position then repeat on the opposite side. Do eight reps on each side.
Photos By @CHRISVLINTON