Getting in shape does not require a health club membership or expensive exercise equipment. You can improve muscular strength and cardiovascular health using only your body weight as resistance. Body-weight exercises engage multiple muscle groups at the same time, so you burn more calories per movement. They are also versatile, so you can constantly add variety to your training routine without the need for gym equipment.
Prisoner Squats
Performing prisoner squats works your quadriceps, glutes, hamstrings and calves while engaging your core for balance. Stand with your feet hip-width apart with your arms extended at chest level. Set the your back until your thighs are parallel to the floor. Focus your weight in your heels, and press up until your legs are straight, returning to the starting position. Repeat for three sets of 20 repetitions.
Mountain Climbers
Mountain climbers recruit your arms, legs and core while increasing the heart rate for to improve cardiovascular strength. Begin on the floor in a traditional pushup position. Bring your right knee into your chest while your left leg remains extended. Quickly switch legs and tuck your left knee in toward the chest. Continue alternating legs in a running motion for 20 repetitions. Perform three sets of 20 repetitions on each leg.
Spiderman Pushups
Spiderman pushups engage your chest, arms, core and legs. Start on the floor on your hands and knees. Press up onto the balls of your feet. Keep your spine in alignment from head to toe. Lower your chest toward the floor while bringing your right knee out and up toward your right shoulder. Press up and return your right leg to the starting position. Repeat the pushup movement while bringing your left knee forward. Perform three sets of 10 repetitions on each leg.
Reverse Planks
Reverse planks activate your core, triceps and shoulders to stabilize your body. Begin seated with your legs extended and feet together. Place your hands beside your hips. Press your hips up into a bridge position while your legs remain straight. Maintain a static hold for 30 seconds. Lower your hips to the floor to rest between sets. Repeat the hold for three sets of 30 seconds.
References
- Bodybuilding.com: Bodyweight Workouts
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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