No Weights Workout! Body Weight Exercises That Work!

Let’s face it, everyone can’t either make it to the gym or it’s just not in the budget right now.  However, there are several body weight exercises that you can do, that are simple and very effective.  These body weight exercises will improve your flexibility, strength and your balance without the use of machines or weights.  Let’s start off with strengthening and working on your upper body, legs and most importantly….your booty!  I mean seriously; who doesn’t want a sexy rear?

Shoulders & Arms

1. Triceps Dip: Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the surface and straighten your arms. Bend arms to a 90-degree angle, and straighten again while the heels push towards the floor.

2. Diamond Push-Up:  These push-ups get a little more difficult with a diamond-shaped hand position throughout the move (situate them so that the thumbs and index fingers touch). This hand readjustment will burn your triceps like never before! 

3. Boxer: Start with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward, keeping the other arm back. Begin swinging and alternating your arms while punching the air.

4. Arm Circles: Stand with arms extended by the sides, perpendicular to the torso.  Slowly begin making arm circles for about twenty to thirty seconds (about a foot in diameter). Then reverse the movement, going counter-clockwise for another twenty to thirty seconds.

Legs

1. Wall Sit: These may seem easy in the beginning, but just hang in there, you’ll see exactly what I mean.  Slowly slide your back down and up against a wall until the thighs are parallel to the ground. Make sure your knees are directly above the ankles and keep your back straight. Go for 60 seconds per set (or however long it takes to turn those legs start to burn). Add some bicep curls for a little extra intensity to this move.

2. Lunge: Stand with your hands on the hips and feet hip-width apart. Step your right foot forward and slowly lower your body until your left knee is close to or touching the floor and bent to at least a 90 degree angle. Return to the starting position and repeat/alternate with the left leg.

3. Curtsy Lunge: Start off in the lunge position, step the left leg back behind the right leg bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Always keep your torso upright and the hips square.

4. Squat: These are my all time favorite!  Stand with the feet parallel or turned out 15 degrees — whatever stance is most comfortable. Slowly squat down by bending the hips and knees until the thighs are parallel to the floor. Make sure your heels do not rise off the floor. Press through the heels and return to a standing position.  Repeat 3 more sets of 15 reps.

5. Squat Reach and Jump: Perform a regular squat, but jump up and reach your arms straight over your head. Aim for 15 reps. Take a brief rest before the next set.

6. Step-Up: Find a step or get a bench.  Start off with the right food by stepping up onto the step or bench; standing straight up onto the step or bench, then return to start. Repeat for 10-12 reps on each side.

7. Calf Raise: This exercise is best done on the edge of a step.  From a standing position, rise up on your toes, keeping your knees straight and heels off the floor.  Hold this position, then come back down. Repeat for 12-15 reps on each side.

In my next post we’ll be focusing on working your Core, Chest and Back!  So give these very effective exercises a try and let me know what you think, or if you have questions.

Val

Live Fit Live Strong!