Happy Fit Friday Everyone!
Today I’m sharing with you a basic body weight strength training workout that you can do just about anywhere. You don’t need ANY equipment, just a bit of space!
You can do up to 3 sets of each exercise one by one, or complete as a circuit- do one set of each exercise, then start back at the beginning. Aim for 8-15 reps of each move.
So let’s get started!
1.Push-ups-> Keep your hips in a straight line with the rest of your body. It’s also important to have your shoulders, wrists, and elbows in a nice stack. The biggest mistake I see a lot of people make is their hands are way too far forward and their butt is up in the air. Try to hold more of a plank form on this one.
If you can’t do these from your toes, then you can do a modified version like this…
Same rules apply though! Still aim for a straight line from your shoulders to wrist, and from your back to knees.
2. Squats -> If you are a beginner or have knee issues, start with a small range of motion that is comfortable for you. You can even put a chair behind you for support so you know how far to squat down. As you start the movement, make sure your hips and butt are moving backwards and sticking out behind you for better balance.
3. Leg Raises -> This is a great core exercise for the lower abdominal area. If you are a beginner, do them like I am demonstrating in the video with your knees bent. If you are more advanced, start to straighten your legs.
4. Downward dogs -> This exercise works a combination of the arms, shoulders, and core. Go very slow with this one, and hold the downward dog and high plank for a beat or two before switching for a bigger challenge.
5. Lunges -> Lunges are great for all the lower body muscles. Keep your torso up straight, avoid bending forward or crouching as you lunge. If you can’t maintain good posture without losing your balance, hold onto something to steady yourself. If you have knee pain, only do a range of motion that is comfortable for you.
6.Bridges -> This exercise works the glutes and core. Keep your feet very close to your body and make sure you push up through your heels rather than your toes. Again, slower is better on this exercise
7. Plank Shoulder tap -> This is a great challenge on top of a regular plank. Alternate tapping each shoulder with your opposite hand while in a plank position. Try to keep both hips pointing down at all times, don’t rock back and forth.
If you aren’t able to do these from your toes, try the modified version below…
8. Oblique twists -> This movement works the oblique muscles, which are located on the sides of your trunk. If you have trouble balancing, keep your feet on the floor like in the video.
9. Bird dogs -> These are a key exercise for building a strong foundation in the core and lower back. The slower you go the more of a challenge this exercise is. You can even hold the extended part for a breath or two to add an extra challenge to your glutes.
10. Good Mornings -> Good mornings are a great exercise for strengthening the lower back and getting ready to do more advanced exercises. Make sure to keep your back nice and flat and core engaged throughout the entire exercise. If you have lower back pain or stiffness, just do the range of motion your body allows.
This workout is perfect for days when you can’t get to the gym, or if you travel for work and have limited equipment or space in a hotel gym (or even your hotel room!)
Did you try this workout? What did you think? Share your comments below!