Who says you can’t get a challenging workout outside the gym? And who says you can’t have a solid strength training without any machine or extra equipment? Let’s just be honest for a second here. Life can get crazy busy sometimes, and whether it’s after-hours meetings, deadlines or endless commitments, we’re all trying our best to manage our time and stay active (at least as much as we can). If you’re on the go, traveling, or simply can’t make it to the gym, there is no need to feel bad. These exercises are simple and effective ways to improve your strength, balance and mobility, and still break a sweat. Check out our six bodyweight exercises you can perform absolutely anywhere!!
1. Tuck Jump
Bend your knees into a squat position and forcefully push upward in a jump, pulling your knees up towards your chest. Land back down on the ground by having your knees slightly bent, absorbing the impact. Aim for 4 sets of 8-10 reps.
2. Pistol Squat
Start in a standing position and perform a single leg squat to full depth, the other leg being extended, without touching the floor. Go back up and try to aim for 3 sets of 8 reps.
3. Diamond Push up with Rotation
Start with a push up position, with hands forming a diamond shape. Lower your body towards the floor, then push up and twist to the left/right, reaching your arm to the ceiling. Alternate sides and aim for 4 sets of 8-10 reps.
Place your hands behind you, lower your body by bending the elbows at a 90-degree angle, then push back up to the starting position. Aim for 4 sets of 10-12 reps.
5. Wall Sit
Lean your back against a wall, leaving about ½ meter between your feet and the wall, as if you’re sitting on an imaginary chair. Hold for 30 seconds for 4 sets.
Lie on the floor, face up, with legs and arms extended. Raise simultaneously upper and lower body, while trying to touch fingers to toes. Aim for 4 sets of 10-12 reps.
Enjoy Your workout!!