قالب وردپرس درنا توس
Home / Fitness and Health / 12 Bodyweight Exercises and Workouts for People Without Gyms

12 Bodyweight Exercises and Workouts for People Without Gyms



 Bodybuild "title =" Bodybuild "src =" data: image / gif; base64, R0lGODlhAQABAIAAAAAAP /// yH5BAEAAAAAAAAABAAEAAAIBRAA7 "data-src =" https://hips.hearstapps.com/hmg-prod.s3.amazonaws. com / images / bodybuild-royalty-free-image-588683041-1549489970.jpg? resize = 480: * "data-sizes =" auto "data-srcset =" https://hips.hearstapps.com/hmg-prod. s3.amazonaws.com/images/bodybuild-royalty-free-image-588683041-1549489970.jpg?resize=640:* 640w, https: //hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images /bodybuild-royalty-free-image-588683041[ads1]-1549489970.jpg?resize=768:* 768w, https: //hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/bodybuild-royalty-free- image-588683041-1549489970.jpg? resize = 980: * 980w "/> 

<p>
			<span class= Getty Images Matthew Leete

If you're traveling, you're not always going to a gym.

stuck at home, or just strapped for cash for a membership, accessing the heavy weights and machines that make up a standard commercial fitness club is not always a guarantee. [19659005] The question is, are you still willing-and knowledgeable-enough to work out without all those trappings? And even if you have any type of dumbbell or kettlebell in the book, you could create an effective routine that would push you to break a sweat on the days that you do not feel like using them?

If you 'not sure about the answer to that question, these exercises and routines are for you. We put together some of our best bodyweight workouts to challenge every aspect of your fitness. Even without any gear, you'll be able to build up your strength, kickstart your muscle growth, pump up your conditioning, and more.

Upper Body

The Bodyweight Triceps Circuit

When you're at home, just sitting in a bench for a couch. Perform 4 rounds, resting for 2 minutes between each.

  • Skull Crusher, Head Below Bench – 6 to 8 reps
  • Skull Crusher, Head to Bench – 8 to 10 reps
  • Triceps Pushup – Max Reps

    Anytime, Anywhere Upper Body

    Perform each exercise for 30 seconds, with no rest in between. That's 1 round. Complete 3 rounds.

    • Squat with Shoulder Press
    • Squat with Rotation
    • Pushups to Alternating Frontal Raises
    • Diver Bomb Pushups
    • Plank to Knee Holds (L)
    • Plank to Knee Holds (R) [19659012] Elevator Plancers
    • Breakdancers

      The Holy Trinity

      Technically, a pullup bar might count as equipment-but you're just using your body weight. In a pinch, sub in a couch or low platform for bench dips. Just set a timer for 30 minutes, then do many pull-ups, dips, and pushups as you can-switching to the next move zero time.

      Lower Body

      15- Minute Lunge Circuit

      Perform each move for 5 minutes with no breaks. Rest as little as possible.

      • Walking Lunges – 5 minutes
      • Lateral Walks – 5 minutes
      • Bear Crawls – 5 minutes

        Lower Body Burnout

        Perform all exercises consecutively with no rest to finish 1 round , Rest for 45 seconds to 1 minute, then repeat for 5 total rounds.

        • Rolling Pistol Squat (R) – 5 reps
        • Single-Leg Hover Squat (R) – 5 reps
        • Rolling Pistol Squat (L) – 5 reps
        • Single-Leg Hover Squat (L) – 5 reps
        • Bodyweight Iso Squat – 30 second hold
        • Bodyweight Jump Squat – 30 seconds

          Anywhere, Anytime Lower Body

          Perform each exercise for 30 seconds, with no rest in between. That's 1 round. Complete 3 rounds.

          • Alternating Backward Rotational Lungs
          • Lung to Crunch (L)
          • Lung to Front Knee Drive (L)
          • Lung to Tap Outs (L)
          • Lung to Crunch (R)
          • Lungs to Front Knee Drive (R)
          • Lunge to Tap Outs (R)
          • 4×4 Fire Hydrants (L)
          • 4×4 Fire Hydrants (R)

            Full Body / Cardio

            Bodyweight Burnout

            Perform each exercise for the allotted time, resting for 15 seconds between each move. That's 1 round; finish 2, resting for 30 seconds between them.

            • Alternate Reverse Lunge to Squat – 60 seconds
            • Dive Bomber Pushup – 45 seconds
            • Crane Split Squat – 60 seconds, switch to 30
            • Alternating Mechanical Pushup – 45 seconds
            • Footfire Burpee – 30 seconds

              Anywhere, Anytime Cardio

              Perform each exercise for 30 seconds, with no rest in between. That's 1 round. Complete 3 rounds.

              • Alternating Ankle Grabs
              • Forward Skipping Knee Drives
              • Backward Skipping Knee Drives
              • High Knees
              • Sprinter Jumps (L)
              • Sprinter Jumps (R)
              • Breakdancers
              • 19659012] Plank Double Legged Side-to-Side Jumps
              • Plank Foot-to-Side Hand

                200 in 20

                Start a timer. Perform sets of 10 pushups, 10 situps, and 10 bodyweight squats for every minute, on the minute. That means you'll finish the reps until the next minute starts.

                Core

                10-Minute Ab Meltdown

                Warmup

                      Circuit

                      40 seconds on, 20 seconds off

                      Round 1

                      • Single-Step Bar Crawl
                      • Core Stars
                      • Alternating Sprinters – 20 seconds each side
                      • Boxer Situp

                            Round 2

                            • Single-Step Bar Crawl
                            • Core Stars
                            • Alternating Sprinters – 20 seconds each side
                            • Boxer Situp

                                  2-Minute Finisher

                                  • War With Your Core Isometric Press (Left) – 30 seconds
                                  • War With Your Core Isometric Press (Right) – 30 seconds
                                  • War With Your Core Isometric Press – 30 seconds

                                    Anytime, Anywhere Core

                                    Perform each exercise for 30 seconds, with no rest in between. That's 1 round. Complete 3 rounds.

                                    • Bear Plank Swing
                                    • Plank Knee Scratchers (L)
                                    • Plank Knee Scratchers (R)
                                    • Plank Walking Hands
                                    • Plank Washer Machines (L) [19659012] Plank Washer Machines (R)
                                    • Bracers
                                    • Hip Crossovers

                                      Do not Ask Me About Your Abs

                                      When you take on this workout, perform 5 pushups during the 30 second rest period between each exercise If you have to, sub out feet-to-hands for a reverse situp. Perform the full circuit 3 times.

                                      • Sit-Up – 30 seconds
                                      • Pushup Plank – 30 seconds
                                      • V-Sit Kickout – 30 seconds
                                      • V-Sit Hold – 30 seconds
                                      • Leg Raise – 30 seconds
                                      • Leg Raise Hold – 30 seconds
                                      • Push-to-Hold – 30 seconds
                                      • Brett Williams
                                        Brett Williams is an Associate Fitness Editor at Men's Health.


        Source link