No Excuses Workout: 10 Bodyweight Exercises


No Equipment, No Excuses

by Cessi Treñas, Art by Alexandra Lara

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It’s time to stop the self-denial: there is no excuse for compromising exercise, especially not when working out at home is an option. Commonly said but still every bit true, as long as the will exists, there truly is a way to turn your fitness goals into a reality. While running on the treadmill and lifting weights can bring about quicker results and hasten muscle toning, sometimes all you need is your bodyweight and a roster of fool-proof workout moves to get your heart pumping and sweat dripping. Here, we give you a list of 10 targeted exercises to guide you through your workout session—no equipment necessary!

TOTAL BODY: THE BURPEE

burpee cr popsugarImage: PopSugar

Also known as everybody’s worst enemy, the burpee’s combination of cardio and strength training makes it one of the most exhausting yet effective moves in the book.

UPPER BODY: THE PUSH-UP

Video: Howcast

The push-up is an all-around upper-body move. When done with proper form, this exercise can target the chest, back, abs, and arms.

TRICEPS: THE TRICEP DIP

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While most workout videos targeting the arms make use of weights, simple movements like the tricep dip can work through stubborn problem areas without any equipment.

CORE: THE PLANK

Video: Natalie Jill Fitness

One of the key components of almost every circuit workout, the plank defines the core muscles while strengthening the arms and shoulders.

UPPER ABS: THE CRUNCH

AbCrunch1Image: Stacey’s Personal Training, LLC.

Moves like ab crunches prove that little movements can lead to big change. Unlike a full sit-up, the crunch lifts only the head, neck, and shoulder blades off the ground.

LOWER ABS: THE REVERSE CRUNCH

reverse crunch cr blogilatesImage: Blogilates

The opposite of the traditional ab crunch, reverse crunches work the lower abs by lifting the lower back off the ground and relaxing the shoulders.

BACK: THE SUPERMAN

mariepvl0082Image: Get Momentum Fit

Engaging through the muscles in the back, shoulders, and butt, the Superman requires meticulous posture and repetition but in exchange promises drastic tone.

LOWER BODY: THE SQUAT

Video: Howcast

The quintessential move for toning up the legs, the squat is proven effective with its ability to work the hamstrings, glutes, and quadriceps in one seamless movement. Add in a jump for extra impact and an added challenge.

GLUTES: THE GLUTE BRIDGE

cr paleo bugImage: Paleo Bug

Simple but effective, the glute bridge is a go-to floor move that tightens the gluteus muscles. Make sure to squeeze and hold at the top for maximize your workout!

HAMSTRINGS: THE PISTOL SQUAT

Video: 12 Minute Athlete

One of the most difficult squat variations by far, the single-legged pistol squat calls for strong legs and core balance. Carefully work your way into this hamstring blaster with constant practice, inching your way down to achieving proper form.




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