Looking for a workout that doesn’t require going to a gym or equipment? I know your life can get busy and that means you won’t always have time to get to a gym. For this workout all you need is your body, some open space, some items that you’ll find around the home and a spare 30 minutes.
The workout itself includes six exercises. Each exercise should take no longer than five minutes to complete and for each one, you should perform three sets until failure…
Exercise 1 – Push Ups
Push ups are one of the oldest but most effective bodyweight exercises around and do a great job of targeting your chest and arms.
Instructions:
1. Kneel on the floor and place your hands on the floor in front of you, making sure they are parallel to your chest and about shoulder width apart.
2. Straighten your legs out behind you and hold your core muscles in.
3. Slowly bend your arms until your nose touches the floor, keeping your core tight and your back straight at all times.
4. Slowly straighten your arms and return to the starting position.
5. Repeat until failure.
6. Repeat steps 1-5 two more times.
Exercise 2 – Pull Ups
Pull ups are an extremely challenging bodyweight exercise that target your biceps and upper back. To perform them, you’ll need either a pull up bar or a sturdy frame that can fully support your hanging bodyweight.
Instructions:
1. Stand under the pull up bar or sturdy frame and grab it with both hands (palms facing forward), making sure that they are about a shoulder width apart.
2. Bend your knees, take your feet off the floor and hang, allowing your arms and shoulders to fully support your bodyweight.
3. Slowly bend your arms and raise your body up towards the pull up bar until your biceps are fully flexed and your chin is above the bar.
4. Once your biceps are fully flexed and your chin is above the bar, slowly lower your body back down into the starting position.
5. Repeat until failure.
6. Repeat steps 1-5 two more times.
Exercise 3 – Tricep Dips
Tricep dips are a top exercise for targeting your triceps. To perform them, you’ll need a solid, sturdy chair that won’t bend or break when supporting your bodyweight.
Instructions:
1. Sit on the chair, stretch your legs out in front of you and bend your knees slightly.
2. Place your hands on the chair next to your butt with your fingers facing forward.
3. Lift your butt off the chair and move forward slightly.
4. Slowly bend your arms, lower your body and stop when your butt is almost touching the floor.
5. Slowly extend your elbows, straighten your arms and return to the starting position.
6. Repeat until failure.
7. Repeat steps 1-6 two more times.
Exercise 4 – Bodyweight Squats
Bodyweight squats are an excellent way to give all the muscles in your legs a full workout.
Instructions:
1. Stand with your feet a little wider than shoulder width apart and clasp your hands together in front of you.
2. Slowly bend your legs and lower your body down until your butt is parallel with your knees.
3. Slowly straighten your legs and raise your body back up to the starting position.
4. Repeat until failure.
5. Repeat steps 1-4 two more times.
Exercise 5 – Planks
Planks are one of the best exercises you can do for your core and a fantastic way to finish off any bodyweight routine.
Instructions:
1. Kneel down and place your forearms on the floor.
2. Bring your knees off the ground, balance on your toes and forearms, tighten your core muscles and hold this position for as long as you can.
3. Repeat steps 1-2 two more times.
