As the founders of working out anywhere, we have a “No gym, no problem!” mindset. If you have a living room floor, lawn or hotel room (but not limited to), theses bodyweight exercises are ideal for you! You can literally perform all of these exercises anywhere and they are a simple, effective way to improve balance, flexibility, and strength without machinery or extra equipment.
Read on to learn Coach Jessica and Justin Rundle’s (Team RundleFit) first favorite 10 bodyweight exercises. There will be several follow ups, but for right now, this total body / full bodyweight exercise list is ideal for covering every muscle group. Plus, going through this list 2-3 times will help one burn fat fast!
Full Body Exercise
To get started, stand up tall with the legs straight, and do let those fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, do a push-up and then start taking tiny steps so the feet meet the hands. Repeat this 4-8 times.
2) Tuck Jump
Standing with the knees slightly bent, jump up as high as possible (like a basketball player) and bring the knees in toward the chest with hands out in front. Aim for the knees to touch the hands and land with the knees slightly bent and quickly repeat the movement.
3) Bear Crawl
One of the best and classic bodyweight exercises of all time is the Bear Crawl. Going forward and backward provides its very own unique benefits, but first, embrace your inner grizzly. Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 8-10 reps.
Get into the push-up position by starting on your hands and knees. Then bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward.
Feeling springy? Start in the traditional push-up position (from knees or toes) on a padded surface. Then, lower your bodyweight, and explosively push off the floor. Then repeat.
6) Stair Climb
You can do stairs anywhere! Check out the stairs Coach Jessica found on the beach in Orange County. No need for a $6,000 piece of equipment. Home or park stairs will suffice for your own cardio machine.
7) Prone Walkout
Essentially the same exercise as the Inchworm Push-Up (just minus the push up and reverse motion). Begin on all fours with the core engaged, slowly walk the hands forward, staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position.
If you’re program shy’s away from burpees, you’re simply not training to your full potential. Unless you have a physical limitation, burpees are one of the most effective full-body exercises around. For burning calories and developing total bbody and core strength, you can’t beat burpees.
To begin, drop to a push up position, kick the feet back, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.
Lie face down with forearms on the floor or in the top of a push-up position. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can hang).
Starting in a plank position, core tight and place down one hand at a time to lift up into a push-up position, with the back straight. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.
What do you think? Feel free to share this post with your friends and family and comment below on your favorite bodyweight exercise.