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Best Body Weight Workout

 

Exercise equipment can be very expensive to purchase.  This is especially the case when you want to purchase specific equipment for different muscle groups.  What many of us fail to recognize is that we can easily use our own body weight as resistance for weight lifting.  Below is a list of exercises you can do in your own home, with nothing less than your own body.
 
If you feel any pain associated with these movements, stop immediately.  For best results, combine with regular cardiovascular exercise and a healthy diet.

 

 
  • 1 Body Weight Bulgarian Split Squat
    • Stand in front of a bench, couch or exercise ball with one leg reaching behind, resting the instep on top of it.
    • While keeping your upper body straight, lower your body down until the thigh of your other leg is parallel to the ground. Raise up again and repeat.
    • After 8-10 reps, switch legs and repeat again.
    2 Inverted Shoulder Press
    • Get in a push up position and move your feet forward until your body bends at about a 90 degree angle. Keep your feet about shoulder width apart, and hands a little wider than that.
    • Keeping your butt in the air, bend your elbows until your head almost touches the floor. Stop for a few seconds, then push your arms back up until they are straight again.
    • Repeat as many times as you can.
    3 Explosive Push up
    • Get in a push up position. Bend your elbows and lower your body down until your chin almost touches the ground.
    • Push up straightening your arms with enough force that your hands actually leave the floor. Allow your hands to land back on the ground and repeat the process again. Do 8-10 reps.
    4 One Leg Pistol Squat
    • Stand with your arms straight out in front of your shoulders. Raise one leg just a little off the floor, keeping your leg straight.
    • Bend the other leg and lower your body down as far as you can. During this movement, raise the lifted leg so it doesnt touch the floor, and keep your arms straight out in front of you.
    • Reverse the motions until you are back to starting position. Do this 3-5 times on that leg, then switch legs and repeat again.
    5 Side Plank
    • Lie on one side with one leg on top of the other. Lift your body up on one elbow and forearm.
    • Raise your hips until you make a straight line with your body. Hold for 30 seconds, then lower your body back down again. This is one set.
    • Repeat for 3-5 of sets, switch sides, then repeat again.
    6 Hip Raises
    • Lie face up with your feet flat on the floor, knees bent and arms stretched out to the sides.
    • Raise your hips until your body makes a straight line between your shoulders and knees. Hold for 5 seconds, then lower and return to starting position.
    • Repeat 8-10 times.
    7 Leg Lift
    • Get on your hands and knees with your palms down, shoulder width apart.
    • Raise one leg up, bending your knee, until your thigh is parallel to the ground.
    • Return to starting position and repeat. Do 3 sets of 10 reps on each side.
    8 Prone Cobra
    • Lie face down on the ground with your arms close to your body, palms down. Your legs should be straight.
    • Raise your head, legs, chest and arms off the floor and hold for 60 seconds. Repeat 3 times.
    • Lie face down on the ground with your arms close to your body, palms down. Your legs should be straight.
    • Raise your head, legs, chest and arms off the floor and hold for 60 seconds. Repeat 3 times.

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