12 body-weight exercises to get you in the shape

You can do your body-weight workout just anywhere. These are movements that take advantage of body weight resistance without the need for any machine and exercise equipment. It includes a number of High-Intensity Circuit Trainings. HICT trainings are fast, intense and can last even less than 30 minutes. This means you can get into great form without spending hours at the gym or using exercise machines. You only need to know the right exercises.

       

12 body-weight exercises to get you in the shape

         

Albert Matheny, a personal trainer and physiologist, C.S.C.S., the founder of SoHo Strenght Lab, came up with a list of 12 exercises that are important to anyone who wants to train anywhere and anytime. These 12 exercises can even be seen as the foundation for a variety of HICT training variations. Are you ready?

 

1. Push ups

How to do it?

  • Place your hands right under your shoulders.
  • Put your legs apart, the width of the hips.
  • The basis is the plank position and your body should be in line from head to side.
  • Hold your neck in a neutral line with your shoulders.
  • When lowering, hold your elbows at your body.

        

pushups

                   

What not to do?

  • Be careful that your buttocks do not drop or rise up.
  • Do not lean or bend your head.
  • Do not pull your shoulders to your ears.

      

To make it simpler, put your feet further apart for greater stability. Alternatively, do a crank as we wrote above, but leave your knees on the ground. Make sure you have your back and thighs in one line.

       

2. Plank

How to do it?

  • Place your hands under your shoulders or a little further away.
  • Tighten your butt.
  • Keep the body in line from head to toe.
  • Tighten the belly.
  • Point the chin toward the chest.
  • Draw your eyes on the floor between your hands or behind them.

               

plank

                 

What not to do?

  • Do not let your butt drop neither lift it.
  • Do not lift your head.
  • Do not stop when you feel pain. A good exercise must be felt.

If you do not keep up at the beginning, hold the position for a shorter period.

   

3. Glute bridge

How to do it?

  • Lie on your back.
  • Bend your knees, place your feet straight on the side of the hip, fingers pointing forward.
  • Tighten the belly.
  • Push the heels into the ground and lift the hips off the floor.

         
glute bridge

                   

What not to do?

  • Do not stop tightening muscles.
  • Do not lift your hips very high out of the neutral position to avoid hurting your back.

     

4. Spider lunges

How to do it?

  • Start at the crank position.
  • Lift the right foot and move it to the right hand from the outside.
  • Put your foot on the ground.
  • Move the foot back to the starting position.
  • Repeat on the other side.
  • Emphasis should be placed on maintaining the plank position during exercise.

              spider lunge

                        

What not to do?

  • Do not allow your shoulders to lean out of position.
  • Be careful not to drop the hips.

        

5. Plank tap

How to do it?

  • Start at the plank position.
  • Lightly touch the right arm with your left hand.
  • Put your hand back.
  • Repeat the same movement with the other hand on the opposite side.
  • Keep the plank in a stable position.

                            plank tap

                           

What not to do?

  • Do not transfer the weight while touching the arm.

       

6. Squat

How to do it?

  • Place the legs in a position somewhere between the width of the hips and the width of the shoulders.
  • Turn your toes to suit your flexibility while moving.
  • Keep your chest straight.
  • Look forward and slightly up.
  • Make sure your knees are in line with the tips.
  • Make the squat as low as your flexibility allows.

                
squat

                                

What not to do?

  • Do not allow your knees to move forward.
  • Be careful not to point the knees inwards.
  • Do not lift the heels from the ground.
  • Do not transfer the weight to the tips.

        

Do not make a deep squat if it is too difficult or inconvenient for you.

         

7. Side lunge

How to do it?

  • Stretch out.
  • Transfer the balance to one leg and heel.
  • Lunge to the side as low as your flexibility allows.

                   
side lunge

                     

What not to do?

  • Do not transfer the weight to the tips.

       

8. Squat jump

How to do it?

  • Make a half-squat so that your thighs are parallel to the floor.
  • Keep your chest straight.
  • Hold your hands straight in front of you and push them backwards when jumping.
  • Jump as high as you can.
  • Exhale when jumping up.
  • Land lightly.

              

squat jump                               

What not to do?

  • Do not transfer the balance to the tips and do not allow the knees to move forward.

        

9. Jumping lunge

How to do it?

  • Place the front knee in a 90° angle.
  • Make the lunge as low as possible without the rear knee touching the ground.
  • Keep the torso vertical.
  • Keep the balance distributed between the front and rear legs.
  • Jump to change your feet - the front foot will go back and back foot forward.
  • Coordinate your hands so that the front hand is exactly the opposite of the front leg (left/right).

              Jumping Lunge

                    

What not to do?

  • Do not allow the knee to touch the floor.
  • If this exercise is too difficult, try only basic lunges.

       

10. Single leg deadlift

How to do it?

  • Keep your back straight.
  • Tighten the belly.
  • Keep the balance evenly distributed on the leg.
  • Raise one leg outward, with the tip pointing downwards as you bend forward.
  • Bend as low as your flexibility allows.
  • Pull back into the upright position using hamstrings.
  • Keep the head in neutral position.

                 Single leg deadlift

                      

What not to do?

  • Do not touch the floor with your fingers, it will cause a rounding of the back. Instead, focus on keeping it straight.
  • Do not change your legs after each repetition, it is sufficient between each series.

          

11. Reverse lunge

How to do it?

  • Start in standing position.
  • Step back and hold the front knee at 90° angle.
  • Keep your chest straight.
  • Spread the balance between the front and rear legs.
  • Allow the back knee to gently touch the floor.
  • Push through the front heel while returning to standing position.
  • Coordinate your hands so that the front hand is exactly the opposite of the front leg (left/right).

            Reverse lunge

           

What not to do?

  • Do not transfer the balance on the toes and do not allow the knees to move over the tip.
  • Be careful not to point the front knee inwards.

         

12. Walkout

How to do it?

  • Try to keep your feet as stretched as your flexibility allows.
  • Keep your back straight.
  • Bend in the waist and place your hands on the ground in front of you.
  • Keep your belly tighten and move your hands forward until you reach the plank position, and then back to the standing position.
  • Push the hips as high as possible and push the heels into the ground while walking with your hands back.

                 
Walkout

                 

What not to do?

  • Do not crank.
  • Do not drop sideways below the neutral position and do not swing from side to side.
  • Do not lift your shoulders to your ears.

       

If you can't touch the ground, an easier variant is light bending the knees. However, over time, you will improve your flexibility, and you will easily perform this exercise with your feet straight.

     

You can use these moves to build your entire workout. Here are some examples we've prepared for you. All you have to do is do exercises that target different muscle groups. For example, if you choose two exercises focused on the upper body, such as plank and crank, and two focused on the lower body, such as squats with jump and lunges, you should alternate the exercises to the top and bottom of the body: plank and squats with jump, then cranks and lunges. You can also try some of Maheny's training plans. Keep in mind that each exercise must be performed properly and to the fullest extent.

      

TRAINING PLAN 1:

Choose three exercises. The principle of this training plan is that you should do one exercise for 30 seconds and then pause for 10 seconds between each exercise. You should repeat this cycle in 10 series.

                

20 minute hard/core workout plan                       

TRAINING PLAN 2:

In this plan, select 4 exercises and divide them into two groups - Part A includes two exercises and Part B will includes another two. In each section, you practice 10 times in eight series. You first practice Part A, take a 2-minute break, and practice Part B.

                   quick body workout plan

             

TRAINING PLAN 3:

Choose 4 exercises you will be doing for 4 minutes. Turn on the stopwatch and do 10 reps of the first exercise, then practice jumping jacks for the rest of the first minute. Repeat this with the other three exercises until 4 minutes have passed. Then take a break. Exercise 5 series.

          

full body workout plan             

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