Body weight exercises are one of the most beneficial exercises to partake in, especially for those who lead busy lifestyles or simply do not want to exercise outside of the home. For 2022, we are targeting several body areas by providing the best bodyweight exercise options for those who simply need an easier way to get a workout in from anywhere!

Here are 3 plyometrics core bodyweight exercises you can add to your weekly workouts. Perform each of these for about 10-15 reps (or 30-45 seconds) for 3 sets total.

1) Burpees

• Stand with feet shoulder width apart.
• Squat slightly down with knees bent and place your hands flat on the floor between your legs.
• Then, kick your legs directly out behind you until you are in a high plank position (1).
• Bring your feet back next to your hands, then push through your heels into a jump with your arms raised overhead.
• Repeat the above movement at a faster, but stable speed.
• Burpees are an incredible calorie burning workout that strengthens and stretches several muscle groups at once.

2) Mountain Climbers

• Begin in the high plank position, or push-up position.
• Squeeze your core and keep it
• Avoid moving your lower back during this exercise.
• Begin by lifting your right foot and raise the knee right into the chest.
• While your right foot is returning back to its original position, switch by hopping and bringing your left leg up and the left knee to the chest.
• You are essentially performing a high knee exercise but in a plank position.
• Alternate back and forth with the legs.
• This exercise targets the core, upper body, and cardiovascular health (1).

3) Plank Jack/Hops

• To do a Plank Jack, start in a high plank/push-up position.
• Then, jump both your feet outwards and then back in (as if you are doing jumping jacks on the ground) (5).

If this seems overwhelming or you are simply ready for a life changing wellness program including STRESS MANAGEMENT, FITNESS, MASSAGE, STRETCHING and NUTRITION created by our professionals simply drop us a message on our contact us page, so we can be your personal coach and create an amazing plan that fits your body goals. (hidfittherapy.com/contact)

By Ashley Gresko

Blog Editing Consultant for Health Industry Designs

References:

1) https://www.menshealth.com/uk/building-muscle/a756325/10-best-bodyweight-exercises-for-men/

2) https://bulldogonline.com/blog/the-best-body-weight-exercises-for-women/

3) https://www.prevention.com/fitness/workouts/g26113126/best-bodyweight-exercises/

4) https://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere

5) https://www.self.com/gallery/bodyweight-exercises-you-can-do-at-home

6) https://www.runnersworld.com/training/g23341982/best-bodyweight-exercises/

7) https://manofmany.com/lifestyle/fitness/best-body-weight-exercises