6 Body Weight Exercises You Can Do Anywhere!
No time for a gym run? You can get a workout in anywhere by simply using your own body weight for resistance. You can even build intensity of bodyweight workouts by adding reps, sets, or minutes as you build strength.
Increase your circulation, stamina, and energy. Stand with your legs shoulder width apart. Put your hands out in front of you or on your hips for balance. Inhale and squat down. Make sure your knees do not go over your feet and that your knees do not bend more than 90-degrees (thighs parallel to the ground). Exhale, straighten your knees, and use your leg muscles to return to standing position. *Do a pushup after every squat for a challenging full-body exercise!
Begin in a push up position, on knees or toes. Keeping your abs tight and back straight, complete 4 pushups. On the 5th, lower halfway down and hold for 4 counts. Push back up to the starting position and repeat the series for 5 or more sets.
Start on your hands and knees in a sprinter's start position. Keeping your hands on the ground, push off with your feet, switch your feet in the air, and land with the alternate foot in front (run in place). Be sure to keep your back straight and your abs tight.
Stand with your feet shoulder-width apart. Inhale as you step forward with your left leg. Bend your right knee toward the ground, keeping your back straight. Tighten your core and glutes, exhale, and push off your left heel back to starting position. Repeat, stepping out with your right leg. Alternate legs, inhaling down and exhaling up.
Stand with your feet together and your arms at your sides. Jump up and land with your feet apart and your arms over your head. Jump up and return to the starting position. For variety, jump up and land with your feet alternating forward and backward instead of side to side.
Get into push up position on hands (or elbows) and toes. Contract your abdominal muscles. Keeping your back straight, hold this position as long as you can. For added difficulty, raise one arm off the ground and rotate your body so your arm is reaching toward the ceiling. This is a side plank.