Full-Body Workouts Without Equipment
You do not need to invest in expensive equipment or a gym membership. One can easily and efficiently conduct a full-body workout using bodyweight exercises at home, while traveling, or whenever short of time. These exercises use your body weight to create resistance with the intention of strengthening and firming your muscles anywhere, anytime.
Begin your workout with push-ups, an old-time, body-weight exercise that engages the chest, shoulders, triceps, and core. To execute a proper push-up, position the hands shoulder-width apart on the floor, straighten the legs behind you, and lower your body down to nearly touching your chest to the floor. Push back up to the starting position. If full push-ups are too difficult, modify by doing them from your knees or against a wall.
Other great exercises are squats, which work your legs and glutes. Starting with feet hip-width apart, lower your body down as if sitting back into a chair. Keep your chest up and your knees behind your toes. Press through your heels to return to standing. Squats are excellent for building strength in the lower body and also serve to improve mobility.
For your core, add in planks to your routine. This move engages your entire core, including abdominals, the lower back, and shoulders. First, get into push-up position-except instead of being on your hands, you are on your forearms. Draw a straight line from head to heels by clamping your abs and pulling your belly button toward your spine. Hold for as long as possible. Begin for 20-30 seconds, then work up the length of time as you get stronger.
Lunges are another efficient bodyweight exercise targeting legs, glutes, and core. Begin in a tall stance, then make a big step forward with one of your feet and lower down your body until both knees get to a 90-degree angle. Push into the front foot to return to starting position and continue on the other leg. Lunges balance and build lower-body strength.
Add Superman exercises to your workout list if you want to develop your back muscles. Lie face down on the floor with your arms in front of you. Lift arms, chest, and legs at the same time from the ground, hold for a second, then lower them. This movement strengthens your lower back and glutes to help improve your posture and core stability.
Finish your workout with burpees, which are an all-around exercise incorporating some cardio and strength training. This exercise starts by placing you in a standing position, down into a squat, then putting both hands onto the floor and jumping your feet back into a plank position. Now do a push-up, then jump your feet back to your hands and explode upwards, reaching your arms overhead. Burpees are the best way to get fit aerobically while challenging many muscles.
Add these exercises to your workout repertoire for a complete, full-body workout using no equipment at all. Do 3 sets of 10-15 repetitions for each exercise, modifying the repetition range depending on your fitness level. Whether it’s within the convenience of your own home, to that nearby park, or even on the road, these exercises will keep you fit and strong no matter where you go.