Top 6 Body Weight Exercises – No Gym Required

top body weight exercises

Body weight exercises are hands down the most convenient exercises simply because they require only floor space rather than equipment. There are a wide variety of effective body weight exercises out there — simply google it and you will see what I’m talking about. Here I’ve listed my top 6 favorites. You can do all 6 in a sequence for an optimal workout, or simply choose one to do to kill time such as I do (see my IG post below – hehe).

Now, on to my favorite body weight exercises! In no particular order…

Push-Ups

You had to know that good ol’ fashioned push-ups would make this list. They work your arms. They also work your core, your quads, your booty, your back — who knew they were a full body move?!

Push-ups are effective regardless of whether you do them on your knees or up on your toes (on your finger-tips or with one arm, for that matter!) as long as you are doing them with the correct form. Speaking of correct form, here are some tips from one of my fellow FitFluential Ambassadors!

Squats

Here is another one that you knew would find on this list. Squats go back to ancient Greek wrestling days… Okay, I totally made that up, but they are one of the best lower body exercises there is. Again, proper form is a MUST to see results plus stay injury free. FitFluential gives a thorough description of what a squat should look like here.

Plank

Whether you do plank up on your hands or down on your elbows, it is one of The. Most. Effective. full-body exercises there is…once again, with proper form. I know, quit harping on us about form! Susie over at Suzlyfe, gives a detailed explanation of proper form in this post. I try and get in at least one minute every day and typically do it right after my run — sometimes even in the grass.

Bridge-Ups

I love to do these post run or post workout. At least in the first 15 seconds it feels like a cool down (almost like child’s pose). However, when held for 2 minutes, that sensation becomes much more painful than any cool down should be! Bridge pose works your hamstrings, calves, core, quads, glutes, shoulders, making it pretty much a full body exercise as well. My goal is 2 minutes per day. If you want to change it up and work more of the inner thigh (and who doesn’t?!) try adding a pillow or yoga block between your knees or one of these other variations from PopSugar Fitness!

Bridge Ups with PopSugar Fitness

Wall Sit

As seen above, I usually do 2 minutes of wall sitting each day — in my dress clothes — at my office. My routine is to do 1 minute while waiting for the Keurig to brew my cup of coffee then repeat for my second cup of coffee. Only once has someone walked into the breakroom to find me sitting on the wall!

Not sure how to do a proper wall sit? Let Tara from A Daily Dose of Fit explain!

Hand Stand

This on is really a bonus and not necessarily one of my favorite moves (mostly because I am not very good at it (case in point, my epic fail video below). That being said, I do enjoy a quick handstand post run, usually in my yard using a tree to help balence me initially (again, see below). In order to hold a good hand stand, you must stay tight all over and focused, which is what makes this such a good full body exercise. For tips, scorll through Cat Valdez’ IG feed.

What body weight exercises are your favorites? Have you ever been caught by one of your co-workers doing a wall sit while waiting for coffee? πŸ™‚

Until Next Time,
Meg

Friday Five: 5 Things to do for newbies at your gym

It’s that time of year when the gyms are flooded with new people, the trails are being utilized by those that have never set foot out, yoga studios have expanded classes for new students, etc. Ahhh, the first week of the new year, a week full of resolutions focused on change.

I always see/hear a lot of grumbling this time of year from fellow gym-goers about the flood of people crowding the machines, the weights, the pool and about how they “can’t wait until they fall off their resolution wagon.” Β 

As a fitness enthusiast, I want everyone to find a passion for fitness, even that new guy that’s on my favorite treadmill at the gym. We should all want that. Let’s resolve to welcome newbies and help them stick to their resolutions for a healthy 2017.

Here are 5 easy ways to get started:


Actually say “welcome, nice to see you here.” Be excited!
High Five: you can never go wrong with a high five (unless they leave you hanging– and then,…well, I’m sorry).

high five left hanging

Find out if they need any help. Show them how to use the machines. Even as a regular gym-goer, there are certain machines that still scare me (Hello Jacob’s Ladder)

Invite them to your favorite exercise class. Again, it is intimidating to walk into a gym for the first time. A class helps ease people into things in a group setting, offering some camaraderie and ultimately support.

 

Tell them you’ll see them tomorrow: nothing works better than accountability, especially when it comes from a long-time fitness enthusiast/stranger. Just make sure you’re there tomorrow πŸ™‚

Have you welcomed any newbies yet? I’d love to hear how you’re helping others stick to their goals this 2017!

Until Next Time,
Meg