When first exploring the health and fitness world it can seem very intimidating to see the high amounts of weights that are thrown around, the speed of experienced runners, and the physique of veteran lifters. If any of this seems like something you would want to do but will never happen because you don’t have the resources to do so, toss that thought out the window because any area you wish to max out you are capable of doing, however, you need to start from the beginning.
While a lot of us are having extra time this year, you may be wanting to get into shape but don’t have any equipment or access to a gym. Luckily you have a very valuable tool when working out, your body weight. With your body weight you are able to execute a lot of different highly effective exercises that require no extra weight. With just your body weight you can build your upper body, core, and leg strength.
Today I would like to share with you some easy body weight workouts for you to begin your fitness adventure at home, for free!
Push Ups: However you can push up will work, slowly you will get better and stronger and as you do make sure to correct your form.
Burpee: Push ups but with cardio for a more diverse workout.
Triceps Dips: These may be difficult at first but stick with them for great triceps definition.
Planks: One of the best exercises for strengthening your core, and very easy to do. Don’t worry about the time you can hold it when first starting, just focus on the improvement in strength.
Sit ups: The classic workout that comes to most people’s minds first when thinking of core exercises. Although not as incredible as it may have seemed, sit ups are still a great core exercise when first gaining core strength.
Russian Twist: Stick your legs straight out and up in the air ~6 inches, then twist side to side touching the ground beside you. Due to the twisting motion this will work your obliques, or the side muscles of your core.
Mountain Climber: Much like the Russian twist this will work your obliques while also engaging other parts of you abs, while adding a cardio element to the exercise.
Air squats: Squats are a favorite among a lot of people for the great work and definition it can give your gluteus. And they do not require the weights you see people squat at the gym to be effective. Simply squatting your own body weight will get you in prime position to later increase your weight and duration.
Lunges: Lunges are another low impact exercise that is common for many people and for great reasons. Not only will this work your upper leg muscles but it also doubles as a gluteus, and core workout! Engaging multiple muscles in one exercise is always a great way to increase your results.
Cardio is a great exercise that will almost never require any sort of equipment, as well as can be done anywhere. I highly recommend going with daily walks or jogs if you are new to doing cardio. This is also an exercise that can be done in lots of different ways, you can play basketball, skateboard, jump on a trampoline, do jumping jacks, do mountain climbers or burpees so cross train, etc. Cardio can be fun, can be done inside or outside, and can be done for as long or short as you feel you can do to effectively train.
Thank you so much for reading today! I hope this article was able to give you value and get you 1% better than yesterday! If you enjoyed please consider following my new fitness Twitter @FladungFitness or my Instagram @MichaelFladungFitness!