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Don’t want to spend tons of money on a fitness center membership? Try this bodyweight workout for staying fit at home - for free. No equipment needed!

 

Whether it is in the hotel room, while traveling, outside in the park or at home - you can do this workout without using a single piece of equipment. There’s no excuse to skip a workout again!
A lot of people think that gym machines are the best thing to get thoroughly fit, but that’s not true. You don't need dumb-bells or pec decks to get a nicely shaped figure. This high-intensity bodyweight workout is a simple and effective way to work your whole body - without any machinery or extra equipment.
From heart-pumping split jumps to core-blasting planks, these moves will help you build muscles and boost your metabolism with body resistance alone. Perform the following exercises as a circuit, doing 1-2 minutes of each exercise or 2-3 sets with minimal rest between. Let’s do it!

 

Push Ups:

Starting position: Lie on the floor or on an exercise mat with your arms extended, about 32 inches (80 cm) apart and rectangular to your torso. Maintain a straight back throughout the exercise.
–    Lower your body by flexing your elbows until you almost touch the ground.
–    Push off the floor by using your pectoral muscles to get back to starting position.
–    Repeat this process as often as mentioned on your workout routine.

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Glute Kickbacks:

Starting position: Kneel on the floor or on an exercise mat with your arms extended, placed at shoulder width and rectangular to your torso. Throughout the exercise, calve and hamstring should be at a 90 degree angle to each other.
–    Perform the movement by lifting your leg until the hamstring is in line with your back. (Try to hold this position for some seconds)
–    Return to the starting position and repeat the motion with the other leg.
–    Repeat this process as often as it is mentioned on your home workout routine.

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Plank:

Starting position: This position is really similar to a push-up position. The only difference between these exercises is that your forearms touch the floor. Keep your forearms parallel to your body and form a straight line with your body.
–    Contract the abdominals and make sure that your body is not bent in any direction. (Do not bend your waist!)
–    Repeat this process as often as mentioned on your workout routine!

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Side Bridge:

Starting position: Lie on your side and lift your hip up while you are supporting your body with your foot and your forearm.
–    Hold this position as long as mentioned on your workout routine!

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Snap Jumps:

Starting position: Drop into a squat-like position with your hands on the floor.
–    Kick your feet back, while keeping your arms extended.
–    Return your feet from the pushup position to the squat-like position.
–    Repeat this process as often as mentioned on your workout routine.

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Walking Lunges:

Starting position: Standing. Throughout the exercise make sure your back is straight.
–    Step forward with one leg.
–    Flex your knees until hamstring and calve of your lead foot are in a 90 degree angle to each other. Your rear knee should almost touch the ground.
–    Rise back up using the quads of your lead foot.
–    Now back into starting position. Repeat the motion with your other leg leading the way.
–    Repeat this process as often as it is mentioned on your workout routine.

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Mountain Climber:

Starting position: Start in a push-up position. Bend one leg and bring its knee under the hip
–    Reverse the position of your legs explosively.
–    Repeat this process as often as it is mentioned on your workout routine.

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Spider Push Ups:

Starting position: Start in the push-up position
–    Start the movement by raising one foot off the ground. Rotate this leg and get it up to your elbow. At the same time lower your body to perform a push- up.
–    As you rise up again, return your leg to the starting position.
–    Repeat the motion with the other leg.
–    Repeat this process as often as mentioned on your workout routine.

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Single Leg Glute Bridge:

Starting position: Lie on your back on the floor or on an exercise mat with your feet flat on the ground and your knees bent. Place your feet hip-width apart with the toes facing away from you. Raise one leg off the ground and fully extend it.
–    Now perform the movement by extending your hip upward and raising your glutes off the ground. (Try to hold this position for some seconds and be sure to extend as far as you can.)
–    Repeat this process as often as mentioned on your home workout routine.

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Split Jump:

Starting position: Start in with one leg in front of you and your rear knee nearly touching the ground. Make sure your front knee is over the midline of the foot.
–    Jump up as high as you can with your arms stretching upwards.
–    While being in the air switch the position of your legs.
–    Now return to the starting position repeat the motion with your legs changing roles.
–    Repeat this process as often as mentioned on your home workout routine.

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Sumo Jump Squats:

Starting position: Standing with your feet placed more than shoulder width and your toes pointing out slightly. Throughout the exercise you have to keep your head up and maintain a straight back.
–    Lower your upper body by bending your knees and hips. Keep your hands together in front of your body.
–    Continue until the angle between upper leg and calve becomes slightly less than 90 degrees Now, your hands should touch the floor.
–    Jump up as high as you can and land in the starting position.
–    Repeat this process as often as mentioned on your workout routine.

Drop Push Ups:

Starting position: Standing
–    Drop into a squat-like position with your hands on the floor.
–    Kick your feet back, while keeping your arms extended.
–    Perform a push-up.
–    Return your feet from the pushup position to the squat-like position.
–    Stand up.
–    Repeat this process as often as mentioned on your workout routine.

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Toe Touches

Starting position: Lie on your back on the floor or on an exercise mat with your arms extended above your head. Your legs should be in a 90 degree angle to your torso.
–    Raise your stretched arms and try to touch your toes.
–    Return slowly to the starting position.
–    Repeat this process as often as it is mentioned on your workout routine.

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