10 of the Best Bodyweight Exercises You Can Do Anywhere

10 of the Best Bodyweight Exercises You Can Do Anywhere

When it comes to resistance training, many of us sell ourselves short. We figure if we’re not pumping iron, pulling cables, tossing medicine balls, or otherwise making use of the latest, greatest, and heaviest training equipment, a workout isn’t legit.

But exercises performed with just your own bodyweight can produce real results in terms of strength, mobility, and muscle growth. They can also help you master proper form before you start adding weight, which will enable you to work out more efficiently and with less chance of injury as you progress.

“You can definitely build muscle using your body as your barbell,” says Trevor Thieme, CSCS, Openfit’s director of fitness and nutrition content. “No matter what your fitness level is or how much experience you have, bodyweight exercises can be a highly effective way to pack on muscle and burn off fat.”

That’s the idea behind Just Bring Your Body, Openfit’s new fitness program that can help you transform your body in record time without a single piece of equipment.

Ready to see how effective a bodyweight workout can be? Here are 10 of the best bodyweight exercises from Just Bring Your Body.

Build lean mass while torching calories and improving mobility with Openfit’s Just Bring Your Body! Get moving here for free.

 

1. Bunny Hop Burpee to Shoulder Tap

  • Begin in a low squat position with the weight in the balls of your feet.
  • Hop four times, staying low.
  • Place your hands on the ground and jump your feet back into high plank.
  • Tap your right shoulder with your left hand and your left shoulder with your right hand.
  • Jump your feet back to your hands and rise back up to a low squat position to complete one rep.

 

2. Roll into Pistol

  • Lay on your back with your knees bent, head on the floor, elbows bent, and hands in front of your chest.
  • Bring your knees toward your chest to roll back slightly, then roll forward. As you do, straighten your left leg and plant your right foot on the floor, pushing through your heel to lift your glutes and left leg a couple of inches off of the floor.
  • Pause, and then roll back to repeat the movement, this time straightening your right leg and pushing through your left foot when you roll forward.
  • Continue alternating legs with each rep.

 

3. Broad Jump, Side Shuffle

  • Stand with your feet hip-width apart and parallel.
  • Bend your knees slightly, swing your arms back, and then swing them forward, using the the momentum to help you jump forward with both feet, landing softly.
  • Pivot 45 degrees to your right, bend your knees, and shuffle back to where you began.
  • Return to the starting position and repeat, this time pivoting 45 degrees to your left to shuffle back to where you began.
  • Continue to alternate sides with each rep.

 

4. Plank X Outs

  • Begin in a high plank position with your core engaged, arms extended, hands in line with your shoulders, and body straight from head to heels.
  • Step your right foot and right hand out to your side.
  • Return to the starting position and repeat with your left foot and left hand.
  • Continue alternating sides with each rep.

 

5. Side Lunge Knee Drive

  • Stand with your feet together.
  • Step your right foot out to your side, keeping your left leg straight as your bend your right knee and lower your body until your right thigh is as close to parallel to the ground as possible. Be sure to keep both feet flat and pointing forward.
  • Push off explosively with your right foot, driving your right knee toward your chest as you rise up.
  • Pause, and then step out again with your right foot to begin your next rep.
  • Do all of your reps, and then repeat on your other side.

 

6. Hollow Body to Superman to Toe Grab

  • Lay on your back with your legs together and straight, and your arms extended above your head.
  • Raise your head, shoulders, and legs off the ground to assume a “hollow body” position, and hold for two seconds.
  • Roll to the right onto your stomach, keeping your arms and legs raised off the ground to assume a Superman position. Hold for two seconds.
  • Roll to your right again so that you’re once more face up. Sit up and grab your toes. Hold for two seconds, and then transition into the hollow body position.
  • Repeat, this time rolling to your left.
  • Continue rolling back and forth.

 

7. Crab Toe Taps

  • Sit on the floor with your knees bent and feet flat, and place your palms on the ground behind you with your fingers pointing towards your heels. This is the starting position.
  • Push through your hands and feet to raise your glutes.
  • Lift your right leg and tap your toes with your left hand.
  • Return to the starting position and repeat with your left leg and right hand.
  • Continue alternating sides with each rep.

 

8. Squat Tap Jump Reach

  • Stand tall with your feet hip width apart and parallel.
  • Bend your knees, push your hips back, and squat down, touching the floor with your right hand.
  • Now jump up, reaching your right hand overhead.
  • Land softly and repeat, this time touching the ground and reaching overhead with your left hand.
  • Continue alternating sides with each rep.

 

9. Triceps Push-Up Lateral Toe Touch

  • Begin in a high plank position with your core engaged, hands in line with your shoulders, and body straight from head to heels. This is the starting position.
  • Do a triceps push-up, keeping your elbows tucked while lowering your torso until your chest is a few inches from the floor.
  • As you push back up, extend your right leg out to your side and tap your toes with your right hand.
  • Return to the starting position, and repeat, this time extending your left leg out to your side and tapping your toes with your left hand.
  • Continue alternating sides with each rep.

 

10. Stance Switch Burpee Push-Up

  • Begin in a fight stance with your left foot forward, right foot back and guard up.
  • Bend your knees, push your hips back, and squat down, placing both hands on the floor.
  • Jump your feet back into a high plank position with your core engaged, hands in line with your shoulders, and body straight from head to heels.
  • Perform a push-up, lowering your torso until your chest is a few inches from the floor.
  • Push back up and jump your feet back to your hands, this time with your right foot forward as you stand back up into a fighting stance.
  • Continue alternating your feet with each rep.

About

Michael Martin is a New York City-based writer and editor who specializes in health, nutrition and lifestyle reporting. Follow him on Twitter.

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