Great for losing weight, or just getting fit, bodyweight exercises are perfect to do anytime and anywhere. Now there are really no excuses not to work out!
Try these 5 exercises for a quick, effective, full body workout:
Marching glute bridge
1. Marching glute bridge
- Hold the bridge position with hips up to the ceiling.
- Raise the left leg and hold for about 2 seconds.
- Lower the left leg and raise the right leg.
10 reps
Inverted shoulder press: Raise hips.
3. Inverted shoulder press
- With hands on the floor just wider than the shoulders move the feet as close to your hands as possible with the hips raised.
- Bending the elbows lower the head to the ground then push back up.
- For more of a resistance place your feet up on a chair.
5 – 10 reps
Elevated feet mountain climbers: bring knee close to chest.
5. Elevated-feet mountain climbers
- From a pushup position place your feet on a chair ensuring that the shoulders and chest are positioned over your hands.
- Engage core and lift your left foot off the bench and bring your knee as close to your chest as you can.
- Return the left leg and repeat with the right.
10 reps with each leg
Rotating front supports: keep core engaged.
4. Rotating front supports
- Start in a push up position.
- Keeping your core engaged, rotate the torso and raise your left hand to the ceiling.
- Return to the pushup position under control and repeat with the right hand.
5 reps on each hand
Alternating switch lunge: step out to lower into lunge.
2. Alternating switch lunge
- Start in a standing position.
- Step out with the left leg and lower into a lunge position.
- Push through the left leg to return to the standing.
- Repeat with the right leg.
10 reps with each leg