Bodyweight exercises are often considered easy or for beginners only. Many people equate a good workout with using exercise machines, weights and other expensive fitness equipment. In 2010, the American Council on Exercise, a nonprofit fitness watchdog organization, announced that cost-effective workouts are one of the biggest fitness trends. Bodyweight workouts are not only cost effective but can be very challenging.
Burpee
A burpee works most of the major muscles including your thighs, calves, chest, triceps and shoulders. Start in a standing position with your feet about hip-width apart. Bend down and place both hands flat on the ground while kicking your legs out behind you so you end up in a plank position. Perform a push-up. Pull your legs back in with a slight hopping motion then jump back up to a standing position.
Squat Pull-Ups
Squat pull-ups are a very challenging bodyweight exercise. They work your thighs, glutes, back and biceps. Position yourself under a sturdy bar or rail. Stand with your feet about hip-width apart. Initiate the squat by pushing back your hips and bending your knees until your thighs are about parallel to the ground. Hold this position for a couple seconds. Push through your heels to a standing position. Then reach up, grab the bar above you and pull yourself up so your chin is above the bar. Slowly lower yourself to the ground and repeat.
Plank Twist with Pike Press
This combo bodyweight exercise works your abs and upper body. Start the exercise in a plank position which is the top of a push-up. Your body should be a straight line from your shoulders to your ankles. Do not allow your hips to sag. Lift your left hand off the ground and rotate your body so you're facing out instead of down. Your left arm should be reaching toward the ceiling. Slowly reverse the movement, placing your hand back on the ground. Now walk your feet up toward your hands, lifting your hips into the air. From this pike position, lower your upper body toward the ground by bending your elbows. Do not allow your head to hit the ground. Press back up by straightening your arms. Walk your legs back out into the plank, and repeat, twisting to the opposite side.
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