Plank

If you’re pressed for time and can’t get to the gym, bodyweight exercises are just what you need.

These exercises aren’t a substitute for a ‘real’ workout they are a ‘real’ workout. If you put in the effort these exercises can completely change your body all on their own. And fast.

Once you start learning about all the different body weight exercises you can do, you’ll see there are endless ways to put bodyweight exercises into routines..

Some great bodyweight exercises you can use include:

Bodyweight squats.
Pushups.
Lunges (forward, reverse, walking, jumping in place).
Mountain climbers.
Jumping Jacks.
Leg raises.
Squat thrusts.
Burpee.

Many bodyweight exercises have a lot of variations. Take the pushup, for example – regular, hands close together, one handed, spiderman pushups, feet elevated pushups, etc. There are hundreds of bodyweight exercises available.

Using your bodyweight alone, you can get your heart rate up, your blood pumping, and get yourself breathing heavily a lot quicker than you’d think.

You can combine the exercises in any way you see fit and adjust the number of reps based on your current ability.

Sample bodyweight workout. Start anywhere and work through:
20 Bodyweight Squats.
20 Pushups.
Plank hold of 30 seconds.
20 Mountain Climbers.
20 Burpees.
20 Jumping Jacks.
20 Sit-ups.
20 Squat Thrusts.
20 Lunges (ten per leg).
Repeat 3 to 4 times.

If you just want a quick and “easy” leg workout try seeing how many bodyweight squats you can do before the burn in your legs forces you to stop.

This was my workout for January 18th 2011.

Originally posted 2011-01-19 12:10:13.

Tagged as: bodyweight, Burpees, jumping jacks, lunges, mountain climbers, Plank, push-ups, sit ups, squat thrusts

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