5 Bodyweight Exercises: No Gym, No Problem

No gym no problemI’ll be posting post a series of articles focused on how you can get a decent workout having to go to the gym. During this time when we are all doing are best to keep our distance from each other, unfortunately, our attendance to the gym suffers. And during stressful times, it is as critical as ever to exercise as it improves our physical and mental health.

So today, I present you five bodyweight exercises you can do at home.

When performing these exercises, start with 10 repetitions and 3 sets each.

Single leg squats

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Balance on one leg and fully extend the opposite leg out in front of you. Squat down as far as you can, then return to starting position. Do 10 repetitions per leg.

What I really like about this exercise is that it you have to focus on your stabilizing muscles in order to stay balanced. Unfortunately, we lose this stability and strength as we age, and thus I like this exercise to fight back against time.

Spiderman Pushups

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Start at a pushup position, then lower yourself to floor. As you lower yourself, bring your right knee to your right elbow, and stay off the ground. Raise yourself up to starting position and work the other sides.

This will take a few repetitions before you get used what initially feels awkward. But the results is a really good work out for your chest, shoulders, and your core muscles! Awesome!

Lateral lunge to dragon squat

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Start standing with legs straight and wider than shoulder-width apart. Move laterally, bending your left knee to squat and keeping your right leg straight. Raise yourself up and then step behind your right leg. Then drop into a squat but keep your right leg straight. Finish by stepping back into the starting position.

This is like no other lunge or squat you have ever done before. DO NOT BECOME frustrated if you feel clumsy the first time you try this. Finish a complete set of 3, and you’ll notice that you feel a lot more coordinated on the last squat than you did on the first squat.

Fighter knees

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Start in a split squat position, then quickly bring your back knee up. As you come up, touch your knee to your opposite elbow, then return to the split squat for the next rep.

This exercise is designed to be “explosive”, using your quick-fire muscle fibers, so come out of the squat fast! As you bring your knee up, be sure to rotate and hold your core muscles tight. This is a fantastic workout for legs, the core, and it will burn some calories because you are moving quickly through the routine.

Plank pushups

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Start in a plank, then press yourself up, one arm at a time.

I like this routine as it shakes up the plank routine, works on the stabilizers and stresses a new set of muscles, plus you get a chest, shoulder, and triceps workout.

A shout out to Men’s Journal for the ideas I wrote about here. You can find their original article here.


What did you guys think? Were you able to pick up a new idea? Was there something you can add to your routine? I hope you guys enjoyed this, and if you did, leave a comment as I would love to here from you.

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Who is the Wide-Body?

Hi, I’m Chris Stiehl, a.k.a. The Wide-Body. This blog is dedicated to the “everyday athlete”, and that person is you! I sincerely believe an athlete resides in every one of us and I want to inspire you to discover that athlete within you. You are also built with a specific body type, and each type has its own power, so embrace that power and ignore the noise that says your body shape is unworthy. That power is your gift, and thus each week, I will post articles featuring topics about Health, Fitness, and Food so that you can incorporate these ideas into life and enjoy the gift you have been given.