You can get an excellent full-body workout super simple bodyweight exercise. In my last blog I detailed how to stay fit when you’re busy with easy mindset hacks and small habits. Today, I will share my six favorite bodyweight exercises for workouts at home and include video demos and a sample workout program.
SIT OUT
The bodyweight Sit-Out is a multi-purpose exercise that hits the obliques, abdominals, and triceps, as well as improving shoulder stability, balance, and coordination. They are also killer for conditioning when you for a bunch of them in a row.
PUSH-UP (OR INCLINE PUSH-UP)
A popular upper-body favorite, the push-up is easy to modify or progress with inclines.
For the Inline Push-Up, use a couch or bed to change for incline assist. Or elevate your feet on the sofa for a challenge.
Push-ups work your chest, triceps, shoulders, and core, making it a TOP bodyweight exercise in my workout toolbox.
1.5 SQUAT
Better than a regular squat, the One & One-Half Squat gives you added effort at the bottom of the movement where your glutes are most engaged.
Give your booty the TLC it deserves, and get more from your bodyweight exercise with this fun squat variation.
REAR-FOOT ELEVATED SPLIT SQUAT
It’s not easy to get a killer lower body strength exercise without some equipment, but the RFE Split Squat is challenging with only bodyweight.
RFE Split Squats target the quads, hamstrings, and glutes all at the same time!
Here’s a demo video weight with a single bell, but you can do the same with a bodyweight exercise version. Check it out!
For the rear foot elevated split squat, use a low couch, ottoman, coffee table, etc. You’ll want a sturdy surface that’s at least 12 inches tall.
Back leg placement will vary slightly. However, a good rule of thumb is keeping the back leg between 1-2 feet of elevation. If mobility is a concern, then start lower.
RFE Split Squats are an advanced exercise. Try a regular bodyweight split squat if this version is not for you.
SIDE PLANK HIP DROP
Are you looking to strengthen your side body? The Side Plank Hip Drop bodyweight exercise will deliver! Give those obliques some targeted work with this plank variation.
I recommend holding for 2-3 seconds at the top in your side plank on each rep. For added stability, be sure to place the top foot in front of the bottom leg.
DEAD BUG
This core exercise with a funny name is a major powerhouse! A highly underrated exercise, dead bugs target the deep core stabilizers, often neglected. Weak core stabilizers can result in poor movement patterns, bad posture, and low back pain.
If you’re new to this bodyweight core exercise try a Deadbug with Legs Only.
If you need more challenge progress to the Level 2 Deadbug with arms.
STRENGTH “CLUSTER” BODYWEIGHT WORKOUT
Try out these bodyweight exercises in strength “cluster” sets for a quick workout at home. If you’re looking for something with a little weight involved, try this Kettlebell Flow Workout you can do with just ONE bell.
Before getting stared, begin with some foam rolling and a quick warm-up.
BODYWEIGHT EXERCISES CLUSTER A
- A1 – Push Up 3-5 x 8-12
- A2 – RFE Split Squat (or Reg SS) 3-5 x 8-12 each side
- A3 – Dead Bug (Level 1 or 2 )3-5 x 8-12 each side
– Rest 60s between exercises A, B, & C.
– Keep cycling through until you’ve completed 3-5 sets of each exercise.
BODYWEIGHT CONDITIONING CLUSTER B
- B1 – Sit Out – 30 Seconds
- 15s Rest
- B2 – 1.5. Squat – 30 Seconds
- 15s Rest
- B3 – Side Plank Hip Drop – 30 Seconds per side
– 1 Minute Rest
– Repeat for x 3-4 Rounds
Enjoy! 🙂
If you try this bodyweight workout at home, let me know how it went in the comments below!
– x Roxy Vivien
(=^·ｪ·^=))ﾉ彡☆
P.S. Want to get STRONGER at HOME this New Year? Apply for a spot on my waitlist for NEW 2022 Online Personal Training clients!
Enrollment begins January 1st – Coaching starts Monday, January 17th! —> Fill Out This Form to get a spot and I’ll contact you with details! 🙂
