We all know the benefits of strength training – it’s a great way to increase your fitness levels and improve muscular endurance. But what happens when you don’t have access to weights or find it difficult to get to a gym with a strength and conditioning personal trainer?
Never fear, our list of favourite bodyweight exercises has got you covered! Here you will find a wide range of exercises that can be completed anywhere and with no equipment required – perfect for those days when the gym is closed, you’re short on time, or just want an extra workout in the comfort of your own home. Strength training doesn’t have to be hard; with these moves, you’ll soon be mastering your own body weight.
1. Pull-ups
Doing a pull-up is one of the most empowering and gratifying strength exercises you can do. Even better, all you need is a bar and your own strength to get started! Whether in a gym with a proper set-up or getting creative with monkey bars, beams, or door frames, you’ll be able to make it happen no matter where you are.
It’s true that mastering unassisted pull-ups takes time and dedication – that’s where tips from experts come in! Jennifer Lau, Nike Master Trainer, has some great advice on how to progress in your pull-up journey through bands and box-assisted holds. However, try not to rely on machines with weights for assistance since those might not give you the desired results. With hard work and patience, soon enough you will be able to accomplish an impressive pull-up!
2. Pistol squats
Squats are an incredible exercise and a crucial part of any fitness routine. The classic bilateral Squat is great, but taking it up a notch with Single Leg and Pistol Squats will blow other squats out of the water! Not only do they increase your stability, but you’ll also be amazed at what it does for your glutes.
Simply put, there’s no better way to sculpt a booty than with some toe-tapping squats. The best news? You don’t need any fancy equipment; just your own body weight! To master this movement, we recommend starting out by squatting on top of something steady like a box or bench. Have fun and raise your arms in front or even add a lightweight to create balance.
3. Handstands
Handstands may appear to be a daunting move for someone who has not yet ventured into the world of inversions, but with practice, they can become a staple of any workout routine. By starting with handstands against a wall and eventually transitioning to handstand push-ups against the wall, users will develop extraordinary amounts of strength and core stability which will benefit any other movements they take part in.
To gain the benefits of handstands, it is important to take dedication and focus towards mastering the move. Even if progress seems slow at first, don’t give up! With enough determination and dedication, anyone can begin to enjoy all the wonderful benefits that come with handstands.
4. Split squats
Split squats and reverse lunges offer a great way to improve your stability and mobility for anyone at any ability level. Perfect for strengthening the glutes, quads, and core muscles, these exercises require keeping your shoulders over your hips with a tightly squeezed back glute.
For beginners, the static split squat can be used to ease into the movement, while intermediate and advanced lifters should try out the reverse lunge for an additional challenge. You can always increase the intensity of your workouts by adding weight.
5. Push-ups
Contrary to common assumption, push-ups are a lot more than an arm workout. When done correctly they can activate your whole body – from your abs to your glutes and legs.
To make sure you get the most out of push-ups, start on an incline so that your arms take the entire weight, allowing for a full push-up with assistance. In order to engage your muscles in the best way, keep your core braced, glutes and quads tight and your body in line from head to toe. While going down, draw the shoulder blades together and then spread them apart when pushing up. All these little nuances will lead to getting the maximum out of each rep.
6. Hill sprints
Getting fit doesn’t require you to head to the gym or spring for expensive exercise equipment. You don’t need to buy anything at all; with a hill and your own hard work, you can get an intense, fat-blasting conditioning session that will leave you with amazing legs.
To make sure your muscles are ready for action before starting your sprints, take a few moments for a dynamic warm-up. Doing so will ensure that your hamstrings, glutes, and ankles are prepped and loose for the exercise ahead. Time is no obstacle then when it comes to fitness – all you need is a hill!
