Podfit’s Top 6 Bodyweight Exercises!

So here are a list of our favourite bodyweight exercises that you can add to your workout. These exercises need no equipment at all so you can even complete them in the comfort of your own home! 

  1. Burpee:

Target Area: Full Body

Main Muscles Recruited: Most major muscle groups

Begin standing tall, then squat down to the floor, hopping your legs back into a plank position. Hop your legs back beneath you, then spring up, clapping your arms above your head as your feet leave the floor. Repeat. Beginners: You can perform “walking burpees” by first stepping back one leg, then another, into a plank position. Return to standing by stepping both feet back beneath you, then repeat.

 


  1. Press Up:

Target Area: Upper Body

Main Muscles Recruited: Chest, Shoulders, Triceps

Begin in a plank position, hands under your shoulders with your body in a straight line from head to toe. Lower your chest to the ground, being careful to keep your elbows in and to not drop your hips. Push back up to a plank, then repeat. Beginners: You can do wall, chair, or countertop pushups. Simply extend the feet behind you as you would a regular pushup, lowering your chest toward the surface you’re elevated on.

 

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  1. Mountain Climbers:

Target Area: Full Body

Main Muscles Recruited: Most major muscle groups

Begin in a plank position with your hands beneath your shoulders and your body in a straight line from head to toe. Engaging your core, draw in your right knee toward your chest, then extend it back to the starting position. Do the same with your left knee, and continue alternating knees. Beginners: You can modify this exercise by placing your hands on an elevated surface, such as a chair, and draw in your knees up to your chest.

  1. Walk Out Press Ups: 

Target Area: Full Body 

Main Muscles Recruited: Most major muscle groups, focus on Chest, Shoulders and Triceps with Press up

Begin standing tall. Reach for the floor and with your legs as straight as possible, crawl forward until you reach the plank position. Once in the plank position perform a press up (second on this list). Then crawl back up to a standing position, again keeping the legs as straight as possible. Repeat. Beginners: You can remove the press up from this movement to simplify the exercise or simply drop to your knees in order to perform a effective press up.

  1. Broad Jump:

Target Area: Lower Body 

Main Muscles Recruited: Quads, Hamstrings, Glutes, Calfs

Begin standing tall. Rapidly drop into a squat position, keeping your chest high and hips back. Explode from the squat position as fast as possible, extending the ankle, knee and hip. Leap horizontally as far as possible. When you land it is essential that you immediately drop into a squat (soft landing) to keep the exercise as safe as possible. Beginners: My variation for this exercise is to jump vertically rather than horizontally (squat jump)

  1. Plank Transitions: 

Target Area: Core

Main Muscles Recruited : Abdominals, Obliques

Begin holding the press up position (straight arm plank). Your back must be straight at all times and your hands should be below your chest. One arm at a time drop from your hands to your forearms whilst keeping your back straight and limiting any rotation at the hips. Beginners: Simply hold either a straight arm plank or forearm plank without adding the transitions.

Home Workout:

Here is a workout you can complete at home using these 6 exercises. No equipment and only a small amount of space is needed to complete these routine. 

Round 1: 

Burpee: 20 seconds 

Press Up: 20 seconds 

Mountain Climbers: 20 Seconds 

Rest: 30 seconds and Repeat 

Round 2:

Walk Out Press Up: 20 seconds 

Broad Jump: 20 seconds 

Plank Transitions: 20 seconds 

Rest: 30 Seconds and Repeat

Round 3:

All 6 Exercises back to back: 20 seconds work on each!

This workout only take you around 10 mins to complete so give it a try!!

Jack Emmett