10 Body Weight Exercises That You Can Do Anywhere

 

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This exercise uses your body weight as resistance for a powerful upper body workout. However, the move will require some sort of secure mechanism from which you can hang, such as a door frame, wall, or pull up bar. Using a firm forward grip, arms just past shoulder-width, grab a hold of the bar or frame overhead. 10 Bodyweight Exercises You Can Do Almost Anywhere Posted By: Alex Fischer 4948 Views If there is one sure way to build strength, balance, and endurance, it’s doing bodyweight exercises on a consistent basis. 10 Bodyweight Exercises You Can Do Anywhere Contrary to what most people think, working out isn’t exclusive for people who want to build muscle mass.

You should exercise for at least 20 minutes every day if you want to stay healthy and fit. Exercise that you can pop out anywhere are perfect when you are short on time. Got 10 minutes before dinner is ready? Do a little circuit of planks, squats and dips.

The “I don’t have time!” excuse is inexcusable! Here’s 10 exercises that you can do anywhere, any time. 1. Inchworm: Stand up tall with the legs straight, fingertips touch. 10 Bodyweight Exercises You Can Do Anywhere When it comes to fitness, exercise (movement) is king. Bodyweight exercises are crucial to having a well-rounded body.

They are versatile, can be done anywhere, and teach you how to use your body. As calendars are flooded with summer trips and pool parties and to-do lists start stacking up, it can become difficult to find time to get into the gym. Not to fear, even without the gym equipment we usually rely on, we are armed and ready to workout. Here are 10 bodyweight exercises that you can do anywhere and all you need is yourself.

1. Plank. Hey Gang – Coach Andy here. Recently I created a 6-week workout plan to help you get a workout in every day, in the Challenge or out.. To give you a taste of how flexible the program is, I put together this little workout from the movement library included with the plan, both as an example of one that you might get as part of my 6-week exercise program and to help show how you can use the.

You can get a full-body workout in the comfort and privacy of home—and it won’t cost you a dime. While many mistakenly assume that they need a full home gym with pricey equipment and tons of space to get a good workout, with bodyweight exercises, you can work all of the major muscle groups without a single piece of fitness gear. The Best Bodyweight Exercises You Can Do Anywhere. Meet the moves that will strengthen all the right running muscles—no equipment necessary.

By. 50 Exercises for a Bodyweight Workout You Can Do Anywhere Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written.

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You can do bodyweight exercises anytime, anywhere, with no special equipment or facilities.

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My favorite weight-less exercises include dips between chairs, pushups (done with your feet elevated, such as on a chair, and with your fingers facing each other, five inches or so apart), calf raises on steps for each leg, lateral raises with chairs, backhanded isometrics in a doorway, and handstand pushups.

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Most of these exercises can be done in gyms using equipment, but they also can be done using props at home.

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Thus, these are my eighteen­minute exercises (all of which you can do in your living room, outdoors, or just

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These are exercises that can be done for very high reps and that are just as easy to do in a hotel when you are traveling as when you are home or at the gym.

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Most free weight and machine exercises involve some sort of handgrip On a bar, dumbbell, or handle, and absolutely all exercises require an optimal body or limb position, movement range and speed, and method of breathing.

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You can do these workouts anywhere—on the road, in your living room, or in a park.

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Examples of this exercise type include push-ups, squats, and chin-ups.

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Of course, beyond just standing on a vibration platform, which quickly becomes easy (and, frankly, boring), you can do squats, push-ups, and any number of balance poses and yoga moves.

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The best part about bodyweight step-ups is that you can do them just about anywhere.

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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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58 comments

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  • Hi guys! Enjoy these exercises that you can do anywhere to improve your explosive speed. I’d recommend going through each exercise for 10 reps (5 on each side for single leg exercises) resting for 30 seconds between each, then repeat for 3 sets. Below are the time stamps for all 10 exercises:
    1. Jump Squats 00:26
    2. Jump Lunges 00:58
    3. Lateral Bounds 01:30
    4. A Skips 02:07
    5. Reverse Lunge Knee Drive 02:33
    6. Tuck Jumps 03:10
    7. High Knees 03:37
    8. Heel Flicks 04:08
    9. Kneeling Jumps 04:38
    10. Calf Jumps 05:33
    Try repeating 3 times per week (with a day of rest from the exercises between each day) and start seeing improvements in just a few weeks!

  • I bought a bunch of suspension hooks, carabiners, ropes, cable machine attachments and pulleys and made the hackiest approximation of a cable machine out of one of my walls lol. Impossible to get any weights for home delivery at the moment, places are either closed, completely sold out or the price is too high -_-

    Thanks for looking out for us during this hard time! <3 Love the Spanish squats!

  • Great Video. This is probably one of the better videos that will help you. I basically do this everyday for about a week and I’m seeing results and I’m still continuing this

  • Love all your workouts! I miss seeing you in your figure form. Bikini is great, but figure seemed more like a gorgeous natural aesthetic for you. Thanks for the training!

  • Sir I practise for about 5.30 hours a day daily. It includes explosive exercises, dribbling exercises, footwork exercises, juggling and shooting. I want to get selected in an international football team. Shall I keep it up or do some more?

  • I have injured my ulnar nerve once doing chair dips, if you choose to go with this approach, make sure you have enough thickness in your grip on the chair to distribute the weight across your palm.

  • y’all these REALLY help. i did these for 20-30 minutes ONE day and had a softball game a few days later. my coach commented how significantly faster i was running the bases. i will now be doing this daily!

  • After attempting numerous programs and also none of them working, this particular vertical jump training has been my savior. Two weeks ago I could only touch the rim and it was embarrassing. Now I could dunk and all my buddies are surprised at the fast transformation! I found this jump tip on Google. Its name is Julian Jumρosen
    best luck

  • I did this workout for two months and i am seeing the results my acceleration and top speed has improve. I am now the fastest i have ever been in my life. My agility has improve too, but lest improve is my jumping power, it has improve but not so much as the rest of areas, great workout.����������

  • Thanks for the great video, just did all the exercises! I’m going to do these 3 times a week from now on to help improve my explosiveness! Thanks!

  • Thanks for taking the time to make these videos…. I really appreciate them… Here are my favourite 10
    1-neutral grip chin up
    2parallel bar dip
    3-Wall assisted HSPU
    4-diamond push up
    5-bodyweight skull crusher
    6-LSit hold
    7-burpee with tuck jump and hand to knee explosive push up
    8-shrimp squat
    9-hollow body hold
    10-muscle up

  • My gym reopened a week ago so if went through many of your vids and took pics on my mobile phone. Easiest way to see and recall different exercises at the gym. It is a small gym with not a lot of variety of machines so your creative routines really add in a lot of variety. So thankful!! Subscribed and bell. Hope you have great success in your competitions.

  • Hi there Erin this is Silvana from South America ��
    Great exercises and clear instructions ������as always I’ll do my best ����. Thanks for sharing. Stay safe and healthy please ������

  • This is AWESOME during this pandemic. I’m gonna try this at the park today. Thx Erin for this priceless video! ������������‍♀️����

  • A great reminder on what we can still do at home (instead of finding excuses not to work out). I also think your make-up looks amazing; love the eye and lip colour. I rave about your videos to all my friends. Hopefully they are subscribing.

  • Love this workout. These exercises u just demonstrated are these movement good for bone density! This is Deborah Hall my email is [email protected] gmail.com. I would love ur opinion to help me with osteoporosis.

  • Right after attempting numerous programs and not one of them working, this vertical jump training was my savior. Touching the rim was all I can do two weeks ago and I really felt embarrassed over it. My friends are really shocked regarding how I can now dunk in just a small amount of time! I discovered this jump guide by Google. It is Julian Jumρosen
    best luck

  • 44 claps. One exercise that isolates just the hamstrings and core is, with soles of feet against the wall and back to the wall, lean forward slowly while keeping the soles of your feet against the wall. Hold it when you can’t go down any further. Amazing burn in your hamstrings and core.

  • Men I arrive so freaking late but btw I counted 42claps plus the 2claps you did before the exercises. I don’t know if that Jones count but in total they’re 44 claps

  • Hey Jeff thank u I threw my back out and couldn’t walk then did rehab. After walking I discovered your videos u have helped me get too the next level I really appreciate the proper techniques although I’m still weak my progress is helping with the back pain.

  • Jeff: Truly, from the bottom of my heart thank you for all of this content. Any time I have a question, and issue, or a pain I always search ‘athlean x……’. Appreciate you.

  • Hi Erin, Love your videos ��. Awesome Erin, These ten exercises are great ��. Some of these exercises are harder than others. I guest I have to work harder. ��. Thank You ‼️. Lise ⛸����

  • Hi, I’ve a challenge for you actually:} I wonder if you could make a video using resistance bands to gain muscle mass without anything but the bands and the body. I.e. not attaching them anywhere, not having the exttra fluffy door knob etc.

  • Got this weeks training log which references last week when I was yet subscribed. Any way to resend the previous weeks driveway CrossFit details?

  • I’ve had to get creative with my workouts during this lockdown, but I’m still training 7 days/week. If you want to know what those workouts look like, you can sign up for my weekly Training Log email here (it’s free): nicksymmonds.substack.com

  • NEW “FAST ACTION” Q&A Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

  • Is there a place/site where you’d recommend I can buy a plyo box…they’re a bit pricey, but I’m seeing more and more uses for them.

  • Jeff, that for all you do for us. You YouTube vids are fantastic! I’m an older fella (Turning 61 in September.) and can do the gyms (Where I live there is no gym nearby.), but I use bits and pieces from three of your follow-along vids for my own routine. Now I see there are a couple from this that I need to add as well!

  • Is there anything else like Jeff/ATHLEAN-X? This is another great video attuned to the present. Love it. Jeff, consider doing a gym-less hotel series. At home we have things like a bar and a way to place a bar across two chairs, sure, but in a hotel, the limitations increase. No bars, the only chair has wheels, etc… Anyhow, Thank you for keeping me going during an extended period with no gym!

  • If you can’t do a pull up you can do Jeff’s suggestions or you can put a chair under your pull up bar and put your feet on the chair to push off of to assist you with however much weight you need to give yourself to do the full pull up

  • My son learned all theses fast movements and workouts in his agility class. Saving this video to remind him he can do it at home since everything is closed. Thank you for the fast quick instructions ������

  • When you do dips, should you go all the way down until your arm pits almost touch the top of the chair? How many sets of all these exercises should a person do?

  • Your videos always get me hyped to run, especially after my season got canceled and I lost a lot of my motivation. Keep up the good content and I counted 44 claps.

  • These are all practical exercises for natural training without weights. You include a nice variety of exercises for different body parts. Your form is perfect. The push up is an interesting variation. Well demonstrated.

  • Hi, thanks for the workup. You clapped your hands’ forty-four ( 44) times. That last parts were sixteen ( 16). I counted twenty-eight before the last parts, twenty-eight plus sixteen is forty-four.

  • Best 10 exercise home full body
    1) Pullup ( back)
    2) Body Pullup (back)
    3) Pushup siderotation (chest)
    4) BicChinCurl (leanout)
    5) Dips (two chears)
    6) Resistansband Squats
    7) SlipFloor. BridgeCurl
    8) Glut/Hamsterinf pushup
    9) Handstand Pushup
    10) Judo halfway Pushups
    11) Doorpost Pull reardelt

  • Are you spending most of your time in the gym right now Erin?:) Looking forward to the next video whenever it comes. Take care and train hard!

  • 44 Claps, impressive. But even more impressive is the variety of pushups you can do!
    Thanks for the content. Entertaining as always ����

  • I hate it so much when somebody asks for “home excercises” and the answer with “pull-ups” I don’t have one of those things at home, thank you

  • should I do these excercises daily? or should I leave a day in between? im asking because ive done a few explosiveness routines and normally they ask you to rest a day.

  • I miss the gym so much �� I had stopped going often in the months before lockdown so I know I’ll be going regularly when it opens again. Sometimes you have to lose something (temporarily) to appreciate it.

  • Erin I just had my last baby I’m 43 and am training my mentailty and determination to get fit…my goal is 150.im at 168.i have hips and a chub core.well I got chug every where obviously…i I found your YouTube exercise tips and as I watch you you are teaching us why the exercise is important, and good for you you’re discussing the V shape the V thing the atV or whatever that thing is called.knowing. Why the move is importtant thing to exercise and then everything else on the core to lose that fat I’ve seen how you said do they hit quick hits discussing how you do it for 8 minutes and maybe once or twice a week to lose a belly fat I really want to lose my fat and get fit so bad cuz I want to look like other women I see I know everyone’s are different but I want to transform this time I want it for myself and I’m really glad that I found your YouTube exercises tips I want to try as many exercises that I feel work for me personally and so I can keep my body guessing and I really like watching all the tips you have and how you show us what to do and of course I am from home so my biggest weight I have at home is 10 lb I’m wondering about my glutes I have a flat but kind of runs in my family how to build my but I am familiar with some the exercise I’ve already seen I just want to transform like tomorrow so badly…i am dpin the famous but work out.

  • I’ve always been the fastest or one of the fastest but my running come from my long powerful strides but it makes it hard to change direction with this form so I’m trying to move my feet quicker and rely less on power

  • Could you show me maybe the best tip for just burning fat I’m gettin the toning unless is just a variety of exercises.. I am finding that doing the quick hits for about 30 seconds for 8 min m
    I really like that aproach.that technique..i was doin jillian Michaels.i lost the weight..but mybody I can tell needs a diferent variety technique challenge.. Do planks.. how many planks should a person do in your opinion to really notice that your tummy is burning do you believe in bicycle crunches n reverse crunches

  • Hi Erin, thanks for this demo of these awesome bodyweight exercises! ��Luckily, I am used to working out at home, so I have a good collection of dumbbells to work with. But it is fun to sometimes do these exercises without any resistance, and do them slowly, as you mentioned. You can really tune in to how the muscles are working that way!
    I loved the wide plank that you showed. I’m going to try that one out tomorrow ��. Also, one of my favorite exercises to do with bodyweight is the curtsy squat ��

  • l especially love all your exercises and like your videos and tips l model everything and train hard and getting a great physics and follow most of your workouts for years there the best! Would like to see more toning the inner thigh and hamstrings exercises please ������

  • https://youtu.be/Dw2HjvsaI3c
    COMPOUND WORKOUT Using body weight(push up based)
    To improve
    1.Muscle mass
    2.fat burning
    3.cardio vascular endurance
    4.Muscular endurance
    Youtube channel name
    ‘Bfit calicut’
    Muammil.K
    Assistant professor of physical education
    Government Arts&Science College,

  • Me acabo de suscribir me encanta el deporte.muchas gracias Erin Stern muy linda y muy buenos consejos. saludos y felicidades cuidese mucho.bendiciones bye✌��

  • You are looking gorgeous! Your make up on the last clip, wow amazing! Thank you for sharing, you are our inspiration, I’ll try the X plank in my next workout:-)

  • You should be even ba able to be in a gym even showing these videos cause they could loose their licenses for letting you use it even doing this but on another note you look like your loosing muscle

  • Always appreciate your videos and they way you give such detail to form and performance! It really makes all the difference! Also purchased your book and doing the workouts! Love it!

  • Thank you for this video Erin! I’m always looking for new and challenging body weight/tension band exercises to add to my routine. You’re a beauty to watch and listen to because of your great form and articulation. I’m glad to have found you ��������‍♂️������

  • Been doing most of these. If you don’t have a bench & your couch/dining chair sinks too much, think 2”x4” lumber! My husband made me a box for step up & single leg squat with some of those. Make to appropriate height that challenges you. Pick smooth pieces to have less of a splinter problem:)

  • On the inverted row and bicep curl when using the chairs with a bar, which muscles am leading with on both exercises? For inverted row, am I leading with my back? Thanks

  • I always enjoy your videos, you really do a good job explaining why and how to do things the way you show.
    My favorite at home bodyweight exercise is diamond squats with a broom handle!

  • Erin nice to see this informative video, well explained. I had some doubts about the single leg items you have shown, but seeing repeatedly my doubts are ok. Thanks Erin.

  • Nice to see ms Stern back in her right element!:) I´d say my favorite is dipsgreat for upper body strength. A real struggle (like pull ups) for beginners though:)

  • Didn’t he say in his worst calisthenics video that the Cobra Pushup is better that the dips?
    So shouldn’t they be on this list instead?