Burpees
Burpees are truly a total body workout that requires absolutely no equipment. It’s a combination of movements: a jump, a squat, a plank, and a push up all put together in a fluid motion that is the ultimate in both endurance and strength training.
Burpees can be modified for beginners, as good form is an important part of making this bodyweight exercise work. But burpees are the ultimate in terms of hitting just about every major area of the body: arms, abs, glutes, hamstrings, quads, and calves. And it works the heart and lungs as well. Start with a squat, dropping your hands to the ground. Kick back both legs into a plank position, drop down into a pushup, then jump legs back toward your hands; stand and jump, then repeat. Work in small sets (5-10 to start) and add more as your strength and endurance improve.
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Mountain Climbers
Mountain climbers, like burpees, are a great way to work out several major muscle groups in one exercise motion. This movement is a combination of strength and cardio and is a great way to warm up key muscle and joint groups.
Start in a plank position, with your shoulders and hands in line with each other. Bring one leg into a tuck towards your chest, then return to plank. Complete the same movement on the opposite side. Once you’re comfortable with the movement, start to increase your speed. With the increase in speed, a mountain climber now becomes a great cardio boost. Your heart, lungs, arms, shoulders, back, abs, quads, hamstrings, glutes, and calves are all getting a great workout.
Push Ups
Push ups are yet another great bodyweight exercise that works out more than just your arms. In this simple move, you’re also engaging your abs, back, and quads, which makes this a great total body movement.
Push ups are easy to modify as well. Then can be done on your knees or against a wall for those who are just getting started on a push-up challenge. As you gain strength, complete push-ups in the standard plank position, bending your elbows to bring your chest close to the floor, then push yourself back up. For more of a challenge, elevate your feet on a box or stair and complete the same movement. There are many ways to keep push-ups from getting boring, and they’re a great way to build up your chest, back, and arms.
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Tricep Dips
Dips are a great toning and shaping exercise for the arms. To do this does require “equipment” in the form of a chair, stair, or elevated surface that will give you the right position to complete the motion. The benefit of this exercise is that the tricep muscle (the one on the back of your arm) will be engaged throughout the motion. Your back and core muscles are also engaged, making this a compound movement, as it works more than just the target muscle group.
Position your body in a seated position closest to the edge of the elevated surface; your butt will need to clear that edge in order to complete the dip. Place your hands on the edge of the surface and your legs straight out in front. Engage your arms by using them to lift your body up, then bend at the elbow and drop your bum towards the ground. Push yourself back up and repeat.
Take a quick breather, and click the NEXT PAGE button for more great bodyweight exercises!