I know I can’t be the only one who has turned their living room into a gym due to the current situation (yes global pandemic, I’m talking about you). At first it was fun, I was streaming different types of classes and moving my body in many ways throughout the day. But after the first few months I got sick of doing burpees and wanted a simplified routine.
I wanted a handful of exercises that would provide a full-body workout but also allow for multiple variations. I specifically picked these 5 body weight movements because they allow you to easily increase or decrease the level of difficulty and don’t require any equipment.
Here are the 5 bodyweight movements that are a staple in my at-home workout routine. I also included a few of my favorite variations to keep you from getting bored!
1. Inchworm to a pushup
How to do it: Stand with your feet hip-width apart. Hinge at the hips, reach down towards your toes and walk your hands out until you are in a plank position. Bend your elbows at a 45-degree angle and lower your chest towards the floor. Push up into a plank position and walk your hands back towards your feet. Slowly roll all the way up and end in a standing position. Note – When you move into the plank position try to have your hands just wider than your shoulders before you begin the pushup.
Variations: Inchworm without a pushup, inchworm with multiple pushups, and single leg inchworm to push up.
How to do it: Start standing with your feet just wider than hip-width, toes slightly pointed out, and clasp your hands at chest height for balance. Send your hips down and back by bending at the knees, keeping your back flat and chest lifted the entire time. Lower down as far as possible and then press back up through your heels to a standing position.
Variations: Squat hold, pulse squats, and jump squats.
How to do it: Stand with your feet hip-width apart. Step forward with your right foot, bending both knees to 90 degrees and making sure your right knee stacks over your right foot. Drive through your right heel and return to standing. Note – these cues are for a standing forward lunge but can be applied to all other variations.
Variations: Backwards lunge, walking lunge, and Bulgarian split squat.
4. Glute bridges
How to do it: Lie on your back, face up, with your knees bent and your feet planted on the floor. Drive through your heels and squeeze your glutes as your hips press up towards the ceiling. Your body should create a straight line from your knees to your shoulders. Slowly lower back down onto the floor. Note – You can adjust the starting position by moving your heels closer to your glutes if there is no knee pain.
Variations: Glute bridge with a hold, single leg glute bridge, and glute bridge with abduction.
5. Plank up downs
How to do it: Start in a high plank position, with your wrists stacked directly under your shoulders, and keep a straight line from your head to your heels. Bend the right elbow to lower yourself onto your right forearm. Then bend the left elbow to lower yourself onto your left forearms. With both forearms on the floor extend the right arm, followed by the left arm, to push yourself back into the high plank position.
Variations: High plank hold, forearm plank hold, and high plank with alternating shoulder taps.
Come up with a variation you think I’d love? Email it to me at firstname.lastname@example.org