Here are 5 moves that can be combined for a killer full-body routine and I’ll show you a few ways to modify each to meet your current fitness level.
So even if you’re working out in your living room, you can build strength and muscle!
The key to challenging yourself with just your own bodyweight is using unilateral moves, a combination of both rotational and ANTI-rotational exercise, increasing the range of motion of basic exercises, creating hybrid exercises and even moving in every plane of motion.
Check out these two workouts:
Workout # 1: The Bodyweight Strength Ladder
Start with 10 reps of each move (or per side) on the first round through the circuit. The next round through, perform 9 reps. Then 8,7,6…until you perform one rep on the final round. Rest only as needed. As the reps go down, progress movements as needed so they are still challenging. Time how long it takes you to beat that time next time through!
CIRCUIT:
10-1 rep per side Airborne Lunges
10-1 rep per side Row Push Ups
10-1 rep per side Side to Curtsy Lunge
10-1 rep per side Mountain Climber Turkish Bridge
10-1 rep Leg Lowers Plus
Workout # 2: The One-Minute Max Out
Set a timer for 1 minute intervals of work and complete each move back to back without resting. Perform as many reps of each move as you can in that time and record how many you do each round to try and beat it. Rest for 1 minute between rounds. Complete 3-5 rounds through.
Beginners can start with just 30 seconds per move.
CIRCUIT:
1 minute Airborne Lunges
1 minute Row Push Ups
1 minute Side to Curtsy Lunge
1 minute Mountain Climber Turkish Bridge
1 minute Leg Lowers Plus
1 minute Rest