One of the biggest hassles of fitness training is getting your hands on the equipment. There are so many struggles including how much equipment costs, having to join a gym, not knowing how to properly use it and also not understanding the proper equipment needed for your personal weight-loss goals.
Well, there is good news! Trainers are all about debunking the myth equipment is needed to get a good workout in. It is one of the main excuses people use when they are trying to get out of doing a workout. However, did you know that bodyweight exercises could be just as effective as equipment exercises? In fact, some experts believe using your own bodyweight is more beneficial to weight-loss. On the flipside, you may not know what bodyweight exercises are or even how to do them. We have come up with several that are guaranteed to be a fitness game changer for you.
First up is an oldie but a goody, the push-up. It is a classic move that has been proven over the years to give people lean, fit arms. They are not easy either. There are two ways to do a push-up. Starting from a plank position or on your knees in plank position, either way, you will bend your arms to lower your chest almost to the floor. Push back up to the starting position. Do as many reps as you can without losing the proper form.
The glute bridge is one of the best moves for your behind. It is recommended to this exercise on a carpet or mat as opposed to a hardwood floor. Lay on your back with your knees bent, and feet firmly planted on the ground about hip-width apart. Squeeze your glutes and lift your hips off the ground until your body forms a straight line. Hold at the top for a couple of seconds, and then lower your hips back to the ground. Do 30 reps to see the best results.
I’ve created a short series of instructional videos to help you with best practice for different exercises. First up - the #glutebridge Fantastic if you’re aiming for #bunsofsteel I’d love to know what you think. 😎 #exercisevideo #FitnessMotivation #fitnessvideo #LondonPT pic.twitter.com/aqDnnrUySx— trainhappy (@trainhappytess) August 7, 2018
Runner's crunch is very similar to a bicycle crunch, but it is slightly more difficult. You begin lying on your back flat on the ground with your legs out in front of you and hands behind your head, elbows pointing out. Then, sit up bringing your right leg to your left elbow or as close as you can get, while you keep your left leg hovering off the floor. Lower both your legs and back down to the floor. Repeat the same move but this time bring your left leg to your right elbow. Do 10 reps, repeating for three sets and resting for 15 to 20 seconds in between each set.
Burpees are one of the most loved and hated exercises you can do without equipment, but they will give you killer results if you suck it up and stick with them. Begin standing straight up, and then squat to the floor reaching your hands straight out on the floor. Jump your feet back, so you are in a plank position hold for a second and jump your feet forward, so your lower body is in a squat position. Finally, from the squat position, jump straight up in the air with your arms overhead. Do as many reps as you can for one minute.
Tricep dips are another killer arm workout, and you will feel this one. Sit on the ground with your knees bent and feet flat on the ground. Place your hands behind you with your fingers facing toward your body and then lift your hips and butt off the ground. Once you are in position, begin bending your arms so your butt is hovering over the ground. Then push back to the starting position. Do not flare your arms out when you are bending them; this will not help your triceps. Do 10 reps three times or 30 reps at once if you can.
Air swimming or Superman swimming is an excellent move for the whole body. Lay on the ground on your stomach with your legs stretched out behind you and arms stretched out in front of you. Then lift your legs and arms up with the air, so you are in a superman position, and then move them up and down. Do this for 16 seconds, rest for a minute then repeat three times.
4. Bulgarian Split Squat: "It activates many muscle groups and can be performed with any lifted surface, like a couch, bench, small table, or even an airport chair." - Amelia DiDomenico, Amrose Fitness Studio https://t.co/Jxpm1TpMTV pic.twitter.com/0VBRaIyNGT— SELF (@SELFmagazine) August 3, 2018
The last move is not 100 percent equipment free, but you don't have to buy anything. You can use a step, your couch, a chair (make sure it's sturdy), or something similar. Bulgarian split squat is going to be challenging but also rewarding. Stand with your back facing your chair, step or whatever you are using, make sure you are a few feet in front of it not directly in front of it. Take your left leg and place it laces facing down on your chair, leaving your right leg firmly planted on the ground. Place your hands behind your head as you bend your right knee to a 90-degree angle as your left knee hovers over the ground. Then straighten your right knee back to the starting position. Do 15 reps on each side.
There you have it, some awesome no equipment moves that will be a fitness game changer!