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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!!

23rd October 2018

Drink LOTS of Water

Water is healthy for you and necessary for our bodies to survive. Our bodies are 50-70% water and the rest blood. You can survive up to eight weeks without food as long as you have water. I do not recommend trying this out unless your life is such that this is unavoidable but rather include this to highlight the importance of water. For many cultures, water is life or is associated with life.

23rd October 2018

Eat Slowly

Too often we eat quickly and in a hurry. On top of that, we often continue eating. This form of eating leads to over-eating. It takes time for the message to get to your brain that you are full. In addition, the body is better able to make use of the food that we eat when we take the time to chew it thoroughly as opposed to eating it quickly and not chewing it thoroughly.

23rd October 2018

Eat to nourish!

We eat for a lot of reasons. We eat because we are hungry. We eat because we are bored. We eat to cope with stressful emotions.
We also eat to get full. And when it is something that we like, we eat our share and then some. All of these reasons for eating are a no- go! We should really only be eating to nourish our bodies. We should not be eating for our emotions and we should not be eating to the point that we are full and uncomfortable. We should be eating to nourish our bodies. And if you eat to nourish your body, your body will be satisfied and you will be refueled.

23rd October 2018

Only eat what you pack!

I have a rule that I try not to break and that I break only on certain days during the week and on occasions when people bring food to the workplace or when there is an occasion for veering off of what I had planned and that rule is: If I don’t pack it, I don’t eat it!

23rd October 2018

Actually eat what you pack!

This relates to the “If I don’t pack it, I don’t eat it” rule but it adds to it in that if you do not eat the healthy food you pack, you are not doing yourself any favors financially or in terms of health. It also does not do you any favors if you opt out of eating what you brought and instead spend money on unhealthy and overpriced food.

23rd October 2018

Portion Control

Eating in portions controls what you are eating to ensure that you are eating the right amount and eating in rations/rationing what you eat ensures that you make your groceries last if you are on a budget.
Buying food and buying healthy food is expensive so in addition to wanting to eat healthy, it is important to make your resources last especially in these tough economic times. You will often find that “rationing your portions” as I am calling it, will allow you to eat in portions and eating in portions will make your food last longer than indulging in whatever you want/buy.

23rd October 2018

Plan your meals!

Planning your meals takes away the stress of having to figure out what you are going to eat for breakfast/lunch/dinner. Planning for meals also allows you to incorporate healthy eating within what you can afford. It is important to take into account your lifestyle/schedule/commitment. If you are not willing or do not have have time to make an elaborate healthy dish, then do not plan for that dish and buy groceries for that dish if it is unlikely or unrealistic for you to have or make that dish.

23rd October 2018

Eat the same thing everyday!

Eating the same thing everyday for weight loss helps with portions and food planning. I do not have to think about what I am going to eat as I have already determined it and as it is more or less the same thing every week with some variations and modifications (and to be honest, with some cheating). Eating the same thing everyday also helps to control how much money is spent on food and also how much food is eaten and helps to eliminate food waste. It is mostly a win- win! The main downside is food-fatigue, and the lack of excitement in eating but otherwise it works pretty well.

23rd October 2018

Don’t buy junk food!

If you do not buy junk food, you cannot eat it. It does not matter how much I am craving chips, ice cream, or something that I would feel guilty after eating, I cannot eat it if it is not physically in my house or within my reach. And if I do not pack it in my lunch, I have to make a significant effort to get it from elsewhere if I decide to buy it.
And so if your willpower ever gives out or if you feel yourself being lenient on your self-discipline, this one does not fail (unless you have decided that you are indeed going to eat what you should not be eating, that you are going to eat it no matter what, and that you are going to pay too much for it wherever you are going to buy it).

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