5 Body Weight Workouts You can Do Anywhere
I love the gym. However it was not always like that. Walking in to a gym, I would feel intimidated and not know what I was doing. I dreaded it! Learning how to rock it in the gym was one of the best things I ever did for myself and I highly recommend learning how to feel comfortable in a gym setting. With that being said, sometimes life gets the best of you and you just can’t get to the gym or don’t have time to pop in that workout DVD. So today I want to focus on my five FAVORITE body weight workouts which will increase your strength and can be completed in just minutes a day from wherever you are: 1. Jump Squats
This simple, explosive movement targets your quads but also activates all of the other muscles in your legs (hamstrings, glutes, calves). It also engages your core for a great workout. Lower your body into a squat position and then explode up into a jump. Try to focus on landing on your toes and then down to your heels. Squat back down and repeat.
2. Tricep Dips
The classic tricep dip! This is a great move to tone up those arms and it can be done ANYWHERE! Sit down and position your palms on the floor shoulder width apart with your fingers pointing towards your toes. Straighten you arms out to raise your bottom off the floor. Dip down bending at the elbows and lowering your body with the weight focused on your arms. Straighten them back out and you have just completed a tricep dip!
Ok, I will be honest here… I dread lunges. But let me tell you, lunges are one of the best exercises you can do to tone up those legs! When completing lunges, focus on aligning your knees properly. Your front knee (the one lunging forward) should not go past your toe. And your back knee should be pointing down. Alternate legs and add some weight in your hands and you will get a great workout in!
Those of you who know me, know I LOVE my planks! As a mama of three, I struggled for years trying to get that core back. It wasn’t until I started doing planks that I felt my abs actually starting to come in. You want to place your forearms on the ground shoulder width apart. Push your body up onto your forearms with your toes forming a straight line from your shoulders to your ankles. You really want to pull in your belly button to your spine and engage your core the whole time. Do not let your lower back sag or round. This is really important in protecting your spine! Keep your neck in line with your spine as well and look about 6 inches out in front of you to maintain proper form. Hold this for as long as you can. Planks not only work your core muscles, they work your shoulders, biceps, back, and quads! So good for you!
There is no such thing as a “girl” push up! It is a “modified” push up when you have your knees touching the ground. You still get a great chest workout. Start with your hands on the floor a little more than shoulder width apart (note that there are many different variations of push-ups). Go up on your toes (like the plank position) and if you need to, slowly lower your knees to the floor (while keeping your toes touching the floor). Keep your core engaged and lower your body by bending your elbows and push back up! If you can only do a few, that's ok - just don’t give up.
If you do these body weight workouts each day, you will surely build up strength in no time at all. Don’t get discouraged if you can only do a few reps - just keep on pushing. Each day, add a little more time. Do these in the comfort of your own home, a hotel, outside or even in a gym!
Need some motivation? Or curious about more options for workouts? Contact me now and I would love to help you!
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