Bodyweight exercises are very common and effective and can be done everywhere. Here you can find a quick, high-intensity routine, backed in this 7-minute workout with very little time and equipment.
It is a little tricky and works the muscles of your upper and lower back, glutes, and hamstrings.
The bodyweight exercises include squatting and pushing and they are great in strengthening areas that are already dominant and promote short, tight muscles in the front of the body.
How it works:
– Follow the order of exercises below in at a high-intensity effort for 30 seconds.
– For single-sided exercises, perform the exercise for 15 seconds before switching to another side.
– Rest for 5 seconds between each exercise
– This circuit can be repeated 2-3 times if desired.
– Needed equipment – an exercise mat.
- Ice Skater
– Starting position – standing with feet hip-width apart.
– Hopping right leg to the right, swing left a leg behind. Swinging the left arm in front of your body swing right arm to the side.
– Repeat the same on another side by reversing the movement with left leg.
Continue hopping for 30 seconds.
- Back Push-Up
– Starting position – Laying face up on mat with knees and elbows bent,
– Exhaling and engaging core, press elbows into the floor, squeezing shoulder blades together to raise upper back off the mat. You should just use body
– Inhaling, lower back down to starting position.
- Hamstring Curl
– Starting position – Laying face down on mat with your hands stacked on top of one another below head
– Engaging quads and glutes, raise your lower legs above mat, as you keep hips glued down,
– Straighten legs back to starting position.
- Shoulder Tap
– Starting position – high plank position, feet slightly wider than hip-width apart and wrists under shoulders
– Engaging core and butt for stability, tap left hand to right shoulder,
– Return it to starting position
– Repeat by tapping right hand to left shoulder
– Continue alternating.
- Mountain Climber
– Starting position – high plank position, core engaged and wrists under shoulders.
– Keeping back straight, draw right knee to chest,
– Return to starting position.
– Repeat with another knee.
Alternate legs as fast as possible like you’re running in place.
– Starting position – Laying face down on the mat, place your arms at sides.
– Inhale and when exhaling, engage core, glutes and back to raise upper body and legs up off the mat as high as possible.
– Drawing shoulder blades together and engaging the upper back muscles, keep your neck relaxed looking down.
– Hold this position for full exhale, then lower back down on the inhale
- Lateral Squat
– Starting position – Standing with feet just wider than hip-width apart.
– Taking a big step to the left with left foot, hinge at hips (like a squat).
– Bend left knee while your right leg is still straight and shifting all body weight to the left side, squat back,
– Pushing off with left leg, return to standing position
- Bicycle Crunch
– Starting position – Laying face up on mat with core engaged, lift legs to a tabletop position, holding your back head with both hands
– Using core rotate at waist and bring right elbow to left knee straightening right leg.
– Twisting, repeat on another side.
Continue alternating the sides.
- Butt Kicker
– Starting position – Standing with knees slightly bent.
– Bringing right heel to butt, quickly switch legs to bring left heel to butt.
– Alternate legs while you pump arms (like running in place).
– Starting position – Laying face down on the mat with elbows bent to 90 degrees, and hands placed next to ribs.
– Pressing through your palms, raise your upper body up off mat
– Engaging upper back muscles prevents collapsing into your shoulders.
– Lower back down slowly and repeat.
- Single Leg Romanian Deadlift
– Starting position – Standing with feet together, shift weight to the right side to balance on right leg.
– Bend slightly in standing leg, inhale, then bending at hips, bring upper body and arms forward
– Keeping toes of back leg foot facing the floor and exhaling, return to starting position.
- Downward Dog to Plank
– Starting position – high plank position.
– Pressing floor away, shift hips back and straight up into downward dog position
– Hold this position for one count and return to high plank position and repeat.