With just your body weight and a little space, you can achieve remarkable full body strength and definition from the comfort of your own home. In this blog post, we'll guide you through a series of highly effective bodyweight workouts that will help you sculpt your upper and lower body and achieve your fitness goals.
Plank Tricep Extension
Starting in a tall plank position, have a wide stance with your feet and keep your hands inline with your face. Breaking at the elbow, slowly lower your arms to the floor before extending your elbows back up, squeezing your triceps in the starting position.
Pushups
Starting in a tall plank position, with a wide stance with your feet, keep your hands underneath your shoulders. From here think about screwing your hands into the floor so that your elbows are at a 45 degree angle relative to your body. Lower yourself down leading with your chest before pushing back up to the starting position.
Plank Up
Plank up. Starting in a tall plank position, keep a wide stance with your feet and your hands underneath your shoulders. Race your core, come down to the floor into your forearms before switching sides and pushing yourself back up to the starting position. Keep your hips square throughout the movement.
Crunches
Start by laying flat on your back with your knees bent and your feet flat on the floor. With your arms extended in front of you, reach over your knees, pulling your shoulders off the ground. Focus on drawing your belly button down to engage your core. Control the movement back down to the starting position.
Half Kneeling Side Plank
With your legs in line, keep your top leg extended and your bottom knee bent at 90 degrees. Keep your forearm underneath your shoulder, drawing it down towards your hip to engage your lat. Keep your top shoulder in line and prop your hips up, squeezing your glutes forward and bracing your core.
Side Plank Leg Abduction
With your legs extended and your feet stacked, keep your elbow underneath your shoulder, pulling it down towards your hip to engage your lat. Keep your top shoulder in line and elevate your hips, engaging your glutes. Holding this position, you're gonna lift your top leg towards the ceiling, holding for a second before returning to the starting position.
V-Sit Hold
Starting in a seated position with your heels on the floor and your knees bent at 90 degrees, lean back at the hips maintaining a proud chest, holding this position.
Tall Copenhagen Side Plank
With your top leg supported on an elevated surface, keep your hand underneath your shoulder, retracting them back and engaging your lat. With your bottom leg off the floor, draw your hips up towards the ceiling and engage your glutes while holding this position.
Low Copenhagen Side Plank
Start with the top leg supported on an elevated surface. Keep your forearm planted underneath your shoulder, thinking about retracting your shoulders down and engaging your lat. With your bottom leg elevated, draw your hips up towards the ceiling and engage your glutes as you hold this position.
Kneeling Side Plank
On your side, bend your knees at 90 degrees. Place your arm underneath your shoulder, thinking about drawing it down and engaging your lat. Keep your upper shoulder in line and your hips up off the floor, squeezing your glutes forward and bracing your core.
Air Squat
Start by creating full body tension by spreading the floor with your feet to engage your hips, bracing your core by expanding your belly and retracting your shoulder blades down and back. Keep your arms extended as you sit your hips back into the hole before driving out of the hole with your legs returning to the starting position.
Eccentric Squat
Start by creating full body tension by spreading the floor with your feet to engage your hips, bracing your core by expanding your belly and retracting your shoulder blades down and back. With your arms extended out in front of you, slowly start to sit your hips back over the course of 3 -5 seconds. Drive out of the hole using your legs, turning to the starting position.
Remember, your body weight is a powerful tool that can lead you to remarkable results. Embrace the challenge, stay motivated, and unleash your full potential through these bodyweight only workouts!