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Sports Blog of Chris Hooge

The quality of your life depends on you! Start your trainings, diet or building of perfect body with our advice.


No Equipment? No Problem. Nine(9) Bodyweight Exercises You Can Do Now!

Publié par Chris Hooge sur 17 Avril 2017, 08:03am

Think a bodyweight only workout is for beginners? Think again. They can be challenging and convenient if you don’t have access to weights.

Here are a few scenarios where a workout like this might come in handy:

Your back is sore and you’re not lifting weights while you heal but you still need to get in a workout (hey, this applies to me!)

You’re travelling and the hotel gym only has a row of treadmills circa 1998

You want to hit the gym but for whatever reason you can’t; doesn’t mean you can’t workout anyway in the comfort of your home

Whatever your reason here’s a workout you can pretty well do anywhere.

Don’t forget to warm up for a few minutes.

You can do this workout a few different ways depending on how you’re feeling, how much time you have or how much of a challenge you’re looking for.

As a circuit 2-4x through. Rest for a minute between circuits. Do as many repetitions of each exercise as you’re comfortable with.

One time through, doing each exercise to exhaustion.

One time through, doing each exercise for 2-4 sets, 12-15 repetitions.

As a high intensity workout, doing as many repetitions as you can in 50 seconds. Rest 10 seconds then move on to the next exercise.

Pushup: Classic, challenging and easily modified by putting your knees to the floor. Excellent chest building move! Lots of variations to challenge yourself.

Dips: Use the edge of your couch, chair, even on the floor. The further out your feet are from your butt, the harder it is. Great triceps exercise.

Abs: So many variations for abdominal exercise, many of which use nothing but bodyweight! Try the classic crunch, or the bicycle or challenge yourself with a plank.

Reverse pullup: Use the edge of a sturdy table or desk (you’ll be under it). Facing up, pull up towards the table edge. Unconventional but great for back and biceps.

Divebombs: On all fours, get into an inverted V position with feet wide. Dive towards the floor and push back up. 

Jump squat: Squat low, making sure knees don’t go over your toes. Jump up as high as you can. You’ll feel this in your quadriceps.

Walking lunges: Lunge deep. If you’re doing 12 reps for example, make sure you do it for each leg. When go you deep you’ll hit the glutes.

Bridges: Lie on your back, knees bent, toes up. Keep your shoulder blades on the floor, lift your back and bum off the floor. The further out your heels are, the more you’ll feel it in your hamstrings.

Calf raises: Place balls of your feet on the edge of a step. Raise up and down. You don’t need to stretch down too far to get the effect on your calves.

These exercises can all be done without equipment, using your body for resistance!

There’s lots of room for modifications if you want or if you’re in the mood to change it up you can easily move it outdoors!

Happy training!

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