As the coronavirus outbreak upends our daily routines more people are working out from home.
Be it yoga in the living room, pilates in the bedroom, or a HIIT workout on the balcony, people are doing what they can to stay as active and healthy as possible, now that we’re being told to move a lot less.
But, with the gyms all shut, how can you make sure you’re working on your strength? Is it even possible to get stronger without using weights?
Actually, it is. The power of using your own bodyweight should never be underestimated, and there are loads of simple moves that can elevate your heart rate and get your muscles firing too.
Personal Trainer Anthony Myatt, owner of Breathe Fitness, has pulled together his favourite strength workouts that don’t require any equipment.
There are two levels of difficulty, so you can work your way up for a serious strength challenge.
Beginner strength workout
Squats
Stand with your feet hip-width apart. Bend your knees and sink your bum towards the floor.
Keep your back straight, chest up and knees pointing forwards.
Aim to have a 90 degree bend in your leg, before firing back up to the start position.
Knee push-ups
Assume a push-up position with your hands below your shoulders and back straight.
Drop your knees to the floor, and keep your bodyweight above your shoulders.
Bend your arms to lower your upper body towards the floor, the push back up to the start position.
Lunge with a jump
Step into a lunge, jump and land back in a lunge position.
Step back to start, then swap legs and repeat.
Tricep dips (using a chair or sofa)
Rest your hands on the edge of a chair or sofa, your arms should be bent behind you and your body stretched out in front of you.
Balance your bodyweight on your heels and make sure your legs are straight.
Bend your arms to lower your body towards the ground, before pushing back up.
To make it easier, bend your knees and have your feet flat.
Mountain climbers
Start in a push-up position, supporting your weight on your hands and toes, with your arms straight and your legs extended.
Bring one knee towards your chest, then return it to the starting position. Repeat the movement with your other leg, then continue alternating legs throughout.
Superman shoulder squeeze
Perform a back raise while squeezing the shoulders as you raise them.
Begin by lying on your stomach with your arms stretched overhead, legs shoulder-width apart, toes pointed. Hold that for 3 seconds and slowly pull your elbows back, squeezing your shoulder blades together.
Reverse crunches
Start lying down with your arms by your sides. Raise your legs so your thighs are perpendicular to the floor and your knees are bent at a 90 degree angle.
Bring your knees up towards your chest and raise your hips off the floor. Hold for a beat in this position, then slowly lower your legs back to the starting position.
Hand plank reaches
Start in a plank position, making sure your lower back isn’t arched and your abs are tight.
Alternating hands, reach down with a straight arm and touch the opposite hip while maitaining your plank.
15 repetitions each exercise, repeat circuit 3 times.
Intermediate strength workout
Squat + squat jump
Start with a regular squat and then do a squat where you jump as high as you can as you power up to the top.
Keep repeating the two moves.
Hindu push-ups
Start in a plank position with hands slightly wider than shoulder-width apart and feet together.
Lift your hips into a downward-facing dog pose.
Then lower your hips until you’re back in a push-up position. Then, continue lowering your hips toward the floor and scoop your chest forward (as if you’re trying to dive down and under a bar) into an upward-facing dog pose.
Push back up to the starting push up position. That’s one rep.
Side lunges
Start standing with legs slightly wider than shoulder-distance apart and toes pointed forward.
Shift your body weight to one leg bending the knee until it reaches a 90 degree angle and the other leg is straight.
Return to the center and switch sides. (Do 20 on each leg)
Mountain climbers (feet on chair)
The same as the mountain climbers described above, but elevate your feet on a chair or a sofa to make the move more difficult.
Plank push-ups
Start in a plank position with your elbows at shoulder height and width.
Extend your elbows until your arms are straight, while moving your upper and lower body at the same time.
Slowly lower your entire body to the start position while maintaing a straight line
Bicycle crunches
Start by lying on the ground, with your lower back on the floor and your head and shoulders raised slightly above it.
Place your hands lightly on the sides of your head. Lift one leg just off the ground and extend it out. Lift the other leg and bend your knee towards your chest.
As you do so, twist through your core so the opposite arm comes towards the raised knee.
Lower your leg and arm at the same time while bringing up the opposite two limbs to mirror the movement.
Keep alternating sides.
Superman shoulder squeeze
Perform a back raise while squeezing the shoulders as you raise them.
Begin by lying on your stomach with your arms stretched overhead, legs shoulder-width apart, toes pointed. Hold that for 3 seconds and slowly pull your elbows back, squeezing your shoulder blades together.
20 repetitions of each exercise. Repeat circuit 3-4 times
How are you staying fit during lockdown?
If you have a clever gym hack to share – get in touch: metrolifestyleteam@metro.co.uk.
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source https://metro.co.uk/2020/03/26/try-bodyweight-workout-build-strength-without-using-weights-12458450/?ITO=squid
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