Push-Ups are a bodyweight exercise that targets the pectoralis major, triceps, and core and is an important exercise for any type of chest workout. First, get in the plank position- hands shoulder width apart, and lower your chest near the floor and push back up. Completing 3 sets of push-ups in 10-20 repetition ranges strengthens your upper body anywhere! In a push-up, you want to ensure that your body is in a straight line, your elbows are at a 45-degree angle, and you are getting a full range of motion in your chest towards the ground.
2. Body Weight Squats
Bodyweight squats are an easy and effective lower-body exercise that develops the thighs, hips, and buttocks using no equipment whatsoever. These exercises produce strength via resistance, improve balance, and enhance mobility. It can be performed just about anywhere, and it can be great for form building for beginners. Not to mention that bodyweight squats are an easy table-top exercise to add to an athletic toolkit. Practicing bodyweight squats routinely can support better posture and better overall athleticism.
3. Plank
The plank is an exercise that engages multiple muscle groups, that engages the abs, back, shoulders, and glutes. The plank is performed by holding a push-up like position with the body in a straight line, the plank improves endurance, stability, and posture. The Plank requires no equipment and can be done almost anywhere, making it an excellent addition to any fitness routine. Consistant practice of plank can reduce back pain and enhance overall body control.
4. Bodyweight Walking Lungs
Bodyweight Walking Lungs are a dynamic lower-body exercise that targets the hamstrings, glutes, calves, and quadriceps. This movement involves stepping forward into lunge position and then alternating legs as you move forward, coordination, improving balance and leg strength. Walking lunges also engage the core for stability and mobility in the hips and help enhance flexibility. They require no equipment and can be easily performed into home and or gym workouts for functional strength and endurance.
5. Burpees Exercise
Burpees are a high-intensity, full body exercise. Burpees bring together a squat, jump, and push-up as one continuous movement. Burpees are an excellent exercise for strength, cardiovascular endurance, and burning calories quickly. If you are curious about what muscle groups work during burpees, it is important to highlight that burpees work several muscle groups, including the legs, core, chest, and arms. They are an efficient form of exercise to achieve overall fitness goals. Since burpees require no equipment, it is possible to perform burpees virtually anywhere. As a result, burpees are very popular for bodyweight workouts and fat-burning workouts.
6. Mountain Climbers
Mountain climbers are a fast-paced, full-body exercise that combines cardio with core strength. This exercise is performed in a plank position, This movement involves quickly driving the knees toward the chest in an alternating fashion, mimicking a running motion. This exercise targets the abs, shoulders, legs, and glutes while also improving heart rate and endurance. This exercise is ideal for burning calories, enhancing coordination, and building core stability all without the need for equipment.
7. Glute Bridge
The glute bridge is an effective and easy exercise targeting the gluteal muscles, hamstrings, and lower back. The glute bridge is performed by lying on your back with your knees bent and lifting your hips up off the floor. The glute bridge is a great exercise to help strengthen the posterior or backside of our body, while also increasing our hip mobility. It is also beneficial for those of us who sit for prolonged periods of time, or have less-activated or underused muscles. Glute bridges require no equipment and are beneficial for improving our core strength and stability, posture, and overall strength in the lower body.
8. Jumping Jacks
Jumping jacks are an old-school, full-body cardio workout where you jump into a position with your legs apart and your arms over your head, and jump back out of that position altogether. Jumping jacks are great to increase the heart rate, cultivate cardiovascular endurance, and warm the body up before workouts. This basic movement requires no equipment and works a variety of muscle groups (legs, core, shoulders), which will help increase your energy levels, help you burn more calories, and improve your overall fitness level. Jumping jacks can be a good addition to any workout, regardless of fitness level.
9. Herlifts Bicycle Crunch
The Herlifts bicycle crunch is a core-strengthening exercise that will work the abdominal muscles, especially the oblique muscles. This exercise will be performed lying on your back, lifting your legs off the ground and pedaling in a bicycle motion while bringing opposite elbows to knees. When performed correctly, this well-rounded core exercise will activate the entire core in a way that builds muscle strength while (toning) the abdomen, improvements in balance, and will enhance core stability overall as well. No equipment is required and it can easily be added to any home workout designed to develop and strengthen your midsection in a defined way.
10. High Knee Run
High knee runs are a dynamic cardio exercise that consists of running in place, while driving your knees to your chest as high as possible! This high-intensity action increases your heart rate, burns calories, and strengthens your lower body, primarily the thighs, calves, and core area. This exercise is a great way to improve coordination, agility, and endurance. Since you do not need any equipment to do high knee runs, they can be performed anywhere! High knee runs can be performed as part of a warm-up, or specifically as part of a circuit of exercises in conjunction with some other high-intensity interval exercises.
