By Alyse Latham, Contributing blogger
Have you ever written off no-equipment body weight workouts as “too easy”? Or perhaps counted it as an active rest workout? Or maybe you do the same moves each workout and need to spice it up?
Did you know body weight workouts are a great way to build endurance, balance and mobility? All things you need to master when you DO pick up those weights.
Today, we’re going to jump into a no equipment, body-weight workout that will leave you feeling the burn... in the best way possible. And the best part is, you can do this workout in your living room, in your backyard, or at the park. No equipment is needed!
So, put on your favorite workout playlist, grab some water, and get ready to break a sweat!
Follow along… our goal today is to keep the pace high!
For best results, repeat the circuit 3 times.
Exercise 1: Jump Squat
Let’s start off with a high intensity movement!
Start standing up with your feet shoulder width apart, then squat down (LOW) into a squat position… ensuring your knees are not going over your toes, and your knees are pointed outward.
Then explode upward into a jumping position and land and immediately go back into the squat position. You’ll really be able to feel this in your glutes and hammys!
Repeat 15 times.
Exercise 2: Vertical Leg Crunches
This is a fun variation of the typical abdominal crunch! The key to this one is slow and controlled.
Start lying down face up. Extend your legs straight up in the air and place your hands behind your ears, or across your chest. Slowly, using your abdominal muscles raise your shoulders off the ground and squeeze up towards your lifted legs. Then, slowly lower your shoulders back to the ground. This is a slow and controlled movement, keep those abs tight and feel the burn!
Repeat 20 times
Exercise 3: Single Leg Deadlift
This is a great exercise to lift your back side and develop good balance! Start standing up with both feet on the ground and hands on either side. SLOWLY, lift your right leg behind you and hinge at the hip, while pressing into your left foot that is securely planted on the ground, be sure to add a slight bend in your supporting leg.
Really focus on bringing that floating leg straight out behind you while activating the opposite glute. Then, slowly return to the starting position.
Repeat on the same leg 10 times, then switch.
Exercise 4: Plank up-down
Planks are hard enough… but what about when you move from a high plank to a low plank? Get ready for this one!
Start on the ground in a plank position with forearms planted firmly out in front of you and elbows directly below your shoulders and feet straight out behind you.
From there, lift yourself up into a high plank by straightening out one arm at a time until you’re balanced on your palms. Ensuring that your hands are directly inline with your shoulders. From there, move yourself back down to your starting position.
TIP: Be sure to really focus on keeping your back and hips as straight and still as possible, this one is all about control!
Repeat this 10 times
Exercise 5: Walking Lunges
Lunges are a great way to work your quads, glutes, and hamstrings at the same time! Lunges are also known to help tone and lift your glutes!
Start with your feet shoulder width apart and take a step forward and into a forward lunge, bringing your hips down towards the floor and ensuring both knees are bent in a 90 degree angle. Then, step up forward with that back leg, bringing both legs together.
Repeat 20 times (10 each leg)
Repeat this circuit three times.
Once completed, don’t forget to stretch out!
