BODYWEIGHT EXERCISES

A big part of the reason why people don’t exercise is because they simply don’t know what to do. Questions arise and then the thought of a workout remains just a thought.

” Do I use weights? Where do I buy weights and how many should I buy? Do I have to use weights? Where do I start, and what kind of exercises can I do?”

Let’s simplify things a bit and start with a few bodyweight exercises that you can do just about anywhere. All of these exercises will strengthen your muscles and get your heart pumping. I’ll try to cover a little bit from every muscle group, from legs, arms and even some core.

The best part is, all you need is YOU! Ready to get this weight-free workout started? Let’s get to this!

  • Cardio. Start your workout with a light walk/run. You can do this for a total of 10-15 minutes. If you want to challenge yourself, find some stairs and run up and down for the entire time.
  • Running StairsWaking Lunge. Begin in a standing position, then step forward with one leg. Land on the heel then forefoot. Flexing your knees and hips – lower your bodyweight as you drop your back knee. Torso should remain upright. Drive through the heel of your front foot and extend both knees to raise yourself back to a standing position. Lunge forward with opposite leg. Adjust as necessary and listen to your body. Beginners should do 2 sets of 20. Advanced 3 sets of 50
  • Box jump squats. Find a sturdy bench or step. Stand with parallel feet – shoulder width apart. Start by doing a regular squat. Slowly lower your butt and hips, bending your knees as if you were going to sit on an imaginary chair. Engage your core and do an explosive jump onto the bench. Drop again to a squat. Press through the heels to return to a standing position. Jump down and repeat for a total of 3 sets. An alternative exercise to jump squats are regular squats, or wall squats. Beginners: 2 sets of 10. Advanced: 3 sets of 3
  • Decline push-ups. This exercise is an advanced version of a regular push-up. I recommend you only do this if you can do 5 or more regular push-ups. Start on your hands and knees. Lift your feet into position on either a bench or chair. Realign your body and make sure your body forms a straight line. In a controlled motion, slowly lower your upper body. Be sure to look up slightly — to avoid hitting your face. Beginners: 2 sets of 12. Advanced: 3 sets of 25.Decline push-up
  • Chair Dips. There are several variations of dips: bent, straight, and single leg dips. Work with your body and do what is suitable for you. Stand facing away from the bench or chair.  I will demonstrate a raised single-leg dip. Sit on the very edge of a bench or chair. Walk your feet out in order to be perpendicular to the floor – hands should be placed beside you. Bend your elbows 90 degrees as you slowly lower your body to the floor without touching it. Try to get your feet below your hips, squeezing your core while supporting your bodyweight with your arms.  Lift your weight up and repeat switching legs.  Beginners: 2 sets of 10. Advanced: 3 sets of 30.
    Bench Dips

 Be sure to stretch for a good 5-10 minutes after your workout. Stretching is very important, this will help your overall range of motion and can prevent injury and soreness.

For a healthier you and to see faster results, it is also important to incorporate additional healthy habits to your daily routine. Here are a few I recommend:

  1. Eat clean. Avoid processed foods and eat plenty of vegetables and lean proteins.
  2. Drink water. Lots of it! Water keeps your organs functioning properly and keeps you hydrated while exercising. I recommend 6-8 cups a day.
  3. Take daily vitamins. I recently started taking Hyperbiotics Pro-15, and Hyperbiotics Immune. One gives me an extra dose of probiotics to cleanse my digestive system. While Immune offers time-released supplements of Vitamin C and Zinc. Love them both!

Vannia Enriquez

Vannia is Flair Miami's senior editor. Vannia has over 5 years experience in the journalism industry. She is an avid lover of Miami and all things fashion, fitness, food and fun!

2 Discussion to this post

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  2. […] Use your bodyweight. Maybe some of you have mommy /daddy duties to attend to in the morning, or you’re just literally too overwhelmed to even set foot in a gym. I’ve got good news for you, you can still get a great workout using your own bodyweight! Just carve out 20-30 minutes of your day and get to it! Try a mix of squats, lunges, bur pees, and even planks. […]

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