It's pretty amazing what we can do with just our bodyweight. While I love to add resistance to my workouts, I love hitting a bodyweight workout when I don't have weights handy or I don't want to bring them along for the ride, literally.
These are a few of my favorite bodyweight exercises put together in different ways for different results.
Just getting started? Hit each movement for 30 seconds and rest for 15 before moving on to the next. Repeat the circuit 2-4x depending on how you feel.
Need a strength workout? Many of these movements can include a hold which requires isometric muscle recruitment--or constant muscle tension. For example, take a slow squat, hold at the bottom for 4 seconds and rise slowly. Or, hold the knee to elbow on the Spiderman plank for 4 seconds. Time under tension is amazing. Do each movement for 45 seconds, rest for 30 and repeat 3x before moving to the next movement.
Need a heart raiser? Often times when I'm without equipment it's because I'm on vacation and I just need to sweat out all the things. Do each of these exercises for 30 seconds each quickly (but with good form!) with no rest in between. Rest 1 minute before starting the next set and repeat 3-4x total. #spicy
Air Squat:
Keep the spine straight and push in and out of the heels. Add intensity by lifting the heels on the way up or taking a knee drive.
Pushups:
I often tell my clients to start from their knees to ensure you are getting the chest as close to the ground. Pop up to the toes if you'd like to advance the exercise.
Alternating Reverse Lunge:
Step the right foot behind the right hip and push up through the front heel. Repeat on the opposite side. Make sure your torso is stacked on top of your hips and your front knee doesn't track out over your toes. Advance the movement by starting and returning to a squat position.
Spiderman Lunge:
Start from a high plank position and bring the right knee to right elbow. Repeat on the opposite side.
Single Leg/Staggered Deadlift:
Hinge at the hips and keep the back flat as you reach to the foot. If you feel wobbly and out of balance simply kickstand the foot behind you and do the same movement. I'm nursing an old hamstring injury and often take this option.
Bear Crawl:
Abs, arms and legs...oh my! Take it to quadruped position with hands underneath the shoulders and knees under the hips. Tuck the toes and hover the knees just above the ground. Crawl up and down the mat. #goodstuff
Questions? Send them my way at hello@ashleyprine.com.
I'd love to hear from you!