Bodyweight Exercises -
Plenty of progressions are available to master the pull-up, making it possible for anyone to get their game up. Performing a compound exercise allows you to get more bang for your buck. Studies suggest compound exercises may benefit your VO2 max and general fitness more.
Holding a plank can also target other major muscle groups in your body. If done properly, the plank can produce many benefits, including improved strength, stability, and posture in the trunk and hips.
Benefits of the plank include a stronger core and more protected spine as well as better posture. It goes without saying but a strong core is absolutely essential for compound exercises as well. The plank also has some logistical perks, since you can perform them basically anywhere regardless of your experience level.
Sets and Reps: Start with 3 sets of 20 seconds and build until you can hold the plank for a minute. Wall walks recruit your back , arms, shoulders, and core and can help improve balance and stability.
Often seen in CrossFit gyms and at the Games, wall walks are a high-intensity way to build strength and get your heart rate up. Performing wall walks can expose and remedy weaknesses in your movement integrity, especially in the core or shoulder. The wall plank is great for developing general upper body strength, and you can also use them as a progression pathway toward more complex drills like handstands, handstand walks and push-ups.
Plyometric training can produce benefits pertaining to physical fitness, overall health, and muscle strength. Research suggests that regular plyometrics can positively affect agility , speed , jumping, and overall performance. Here are the benefits of the broad jump: It trains your body to mitigate ground forces, which can be helpful in exercises like the clean or snatch.
Implementing cardio is important for improving overall performance and may reduce risks of heart disease. Finally, explosive exercises like the broad jump recruit fast-twitch muscle fibers , which are used for sprinting, jumping, and other short explosive movements.
Studies suggest these muscles are more responsible for producing more power and may aid in heavy lifting. The lunge may get less love than the squat, but it is an effective way to target the legs and glutes.
This unilateral exercise can improve your balance and stability and requires core activation. With plenty of different lunge variations — walking , forward, reverse , lateral , curtsy, and jumping — you can recruit other muscles, improve function, and add more variety to your workout.
The lunge helps develop better balance and coordination, which translate into everyday activities. Lunges also provide some great glute stimulation, even without weights. Finally, unilateral exercises like the lunge can help improve muscle imbalances.
It requires strength and balance and is easily modifiable to accommodate any fitness level. The step-up recruits the muscles in the lower body — quads, hamstrings, and glutes — responsible for walking, running, bending your knees, hinging at your hips, and squatting.
Doing this exercise regularly can help improve your lifts and your life. The step-up recruits some of the same muscle used to squat and deadlift, so it can improve these lifts.
Unilateral exercises can also promote balance and stability and improve muscle imbalances. The box jump is a plyometric exercise that uses your quads, hamstrings, calves , glutes, and explosive power to do exactly what the name calls for. Jumping high enough requires strength in the lower body, so you can use a shorter box if needed.
However, a great aspect of the box jump is you can continue to challenge yourself by heightening the surface of which you jump onto.
Here are the benefits of the box jump: It works as a warm-up for leg day, or as its own main movement if you opt to load it. It also strengthens just about every muscle in your lower body other than your hamstrings. Jumps also improve general athleticism. With weights, you progress by lifting more absolute load or the same amount of weight for more reps.
Start by finding how many reps you can do of a bodyweight exercise before your form really breaks down. Lift your knees off the floor about an inch so your weight is being supported by your hands and toes.
At the same time, step your right hand and left foot forward while staying close to the floor. Then move your left hand and right foot forward.
RELATED: The Best Fat-Burning Exercises for at Home and at the Gym. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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Medically Reviewed. Reyna Franco, MS, RDN of American College of Lifestyle Medicine. RELATED: Everything You Need to Know About Strength Training Depending on your current fitness level, your ability to build bulky muscles may be limited, says Rondel King, CSCS, a corrective exercise specialist and personal trainer in New York City.
Here is how to relieve the pain and get back to your routine faster. Next up video playing in 10 seconds. RELATED: Strength Training Found to Lower Heart Disease and Diabetes Risk, Whether or Not You Do Cardio How to Complete a Body-Weight Workout Combine a few of these exercises to create your own at-home workout , or add them to an existing workout.
Chest 1. Push-Up Shuffle. Isometric Chest Squeeze. Arms 1. Triceps Dip. Plank Up-and-Downs. Triangle Push-Ups. One set is 12 reps Back 1. Superman Y. Bird Dog. Superman T. RELATED: More Exercises for Strengthening Your Back Core and Abdominal Muscles 1.
Bicycle Crunches. Side Plank. RELATED: More Exercises for Stronger Abs and a Stronger Core Legs 1. Jump Squats. Reverse Lunge. Donkey Kicks. RELATED: More Leg Exercises for Glutes, Quads, and Hamstrings Full Body 1. Mountain Climbers. Bear Crawls. Editorial Sources and Fact-Checking. Resources The Advantages of Body-Weight Exercise.
Harvard Health Publishing. February 15, Klika B, Jordan C. High-Intensity Circuit Training Using Body Weight: Maximum Results With Minimal Investment. Keep your spine parallel to the floor. Engage your core to protect your spine. Muscles worked: Shoulders and core.
Start in a standing position. Position your feet hip-width apart. Reach down to the ground. Place your hands on the floor and hop your feet back into a plank. To eliminate the jump, step your feet back instead.
Lower your chest to the ground—or remain in your plank. Hop or step your feet outside your hands. Complete one squat jump—or bodyweight squat—and return to the starting position. Muscles worked: Quads, hamstrings, and core. Start in a plank. Bend your right arm and drive your elbow up toward your ribcage, squeezing your shoulder blades and rhomboids to activate and engage your upper back.
Engage your core to protect your lower back. To modify this exercise, keep your knees on the ground. Place your right arm back down in the starting position. Repeat on the left side. Muscles worked: Shoulders, back, and core. Lie on the ground with your knees bent and your feet flat on the floor.
Your heels should be about 6 to 8 inches away from your glutes. Push your hips up toward the ceiling, creating a straight diagonal line from your feet to your hips. Squeeze your glutes at the top of this exercise.
Slowly lower your hips back down to the ground. Muscles worked: Glutes, core, hamstrings, and calves. Clasp your hands behind your head. Make sure your feet are directly underneath your hips. Keep a slight bend in your knees. Hinge at your hips, allowing your upper body to tilt forward until your spine is parallel to the floor.
Slowly lift up and return to the starting position. Muscles worked: Hamstrings and glutes. Lie on your back. Extend your feet straight up toward the ceiling. Lift your head, neck, and shoulders off of the ground.
Reach your fingertips toward your feet. Lower your upper body back to the ground. Keep your arms extended. To progress this movement, extend your legs and arms in opposite directions as you lift up and lower down. Muscles worked: Core. Subscribe for a weekly dose of fitness, plus the latest promos, launches, and events.
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