Use a bodyweight workout that’s enough to burn fat, tone every muscle, and improve your fitness. The article provides several exercises that are the main components of the training program.
You no longer need to take a subscription to the gym to eliminate unwanted lethargy and look as fit as possible. In fact, you don’t even need hardware. Use a simple bodyweight workout that’s enough to burn fat, tone every muscle, and improve your fitness.
Here are a few exercises that are the main components of the training program: push-ups; hip lifts; plank; squats; lunges. After completing one set of each exercise, rest for two minutes, and then repeat the entire sequence below one to two more times.
Push-ups on an incline bench
Get into a push-up position, placing your hands on an elevated surface, such as a box, bench, ottoman, or one of the stairs, rather than on the floor. Your body should form a straight line from ankles to head. Keeping your body firm, lower yourself until your shoulders are below your elbows. Pause and then return to the starting position as quickly as possible. The higher the surface you place your hands on, the easier the exercise becomes – you can even lean against a wall if you need to.
If incline push-ups are too easy, do it the old fashioned way, with your hands on the floor. Do 12 to 15 repetitions.
Hip lift
Lie on your back on the floor with your knees bent and your feet flat on the floor. Spread your arms out to the sides at a 45-degree angle, palms up. Now try to pull your belly in as much as possible and hold it in that way – it gives you a firmness with normal breathing. This is the starting position. Keeping your core tight, squeeze your buttocks and lift your hips so that your body forms a straight line from your shoulders to your knees.
Pause for five seconds – all the while squeezing your buttocks tightly, then lower your body back to the starting position. Do 10 reps.
Side lath
Lie on your right side with your knees straight. Rest your upper body on your right elbow and forearm, which should be directly under your right shoulder. Place your left hand on your left thigh. Then lift your hips until your body forms a straight line from your ankles to your shoulders.
With a tense core, hold this position for 30 seconds. Roll over to the other side and repeat.
Modified side bar
If the side plank is too difficult, hold it for five seconds, rest for five seconds, and repeat as many times as needed for a total of 30 seconds. Each time you perform the exercise, try to hold each rep a little longer to reach your 30-second goal with fewer reps.
If this is still too difficult, bend your knees to 90 degrees and let your shins rest on the floor during the exercise. Now your body forms a straight line from your knees to your shoulders.
Squat
To squat, stand up straight with your feet shoulder-width apart. Look straight ahead. Begin to lower your body as if you are going to sit on a chair. Continue lowering until your thighs are parallel or nearly parallel to the floor. The upper body should lean forward slightly when the knees are bent.
Slowly return to a standing pose. Repeat for one minute (10 reps).
Lunge
To lunge, stand with your legs apart, looking straight ahead. Step forward with one foot, slowly lowering your hips to the ground, bending both knees. Keep the knee of the front leg in line with the ankle, and do not stick it out. Your arms may be at your sides, or you may raise them above your head as you step forward.
Hold for a moment in a lunge, then return to a standing position. Repeat for a minute, alternating legs.