99.9% of my workouts are body weight only. It started out as convenience, but along the way I realized that my body may be all I need. Being a runner, I am used to mentally and physically relying solely on my body to get the job done, and I think body weight exercises are similar.
Body weight exercises include more than just traditional push ups and sit ups, and there are so many modifications and variations for people of every fitness level.
Right now these are my top 3 body weight exercises that I go to for a total body workout:
Windmill Push Ups
Assume a traditional push up position. At the top of the push up, lift your left hand off the floor, rotating your left shoulder and arm until it is reaching toward the ceiling. Your upper body should now be perpendicular to the floor with your extended right arm and hand supporting your body weight. Bring your left hand back to the floor, and slowly lower your body. Alternate sides.
A traditional push up, when accomplished with excellent form, is one of the best upper body exercises available. The chest, back, shoulders, and triceps should all be engaged as push your body weight away from the floor n a controlled motion. As you hit the top and rotate your core in this windmill push up, your entire core region must work to stabilize your body. Combining these two movements make windmill pushups a highly effective body weight exercise.
Lunges with a Twist
Begin by standing with feet hip width apart and with your hands fisted close to your body in front of your chest. Take a large step forward, about the length of two regular steps, with your right foot. Begin the lunge by bending at you right knee, keeping your upper body stabilized over the front leg. When your right knee is bent about 90 degrees, you have reached the bottom of the lunge. While balancing, slowly twist your torso towards the right, ‘punching’ with your left fist. Return your torso to its forward position and complete the rep by bringing your left leg to meet your right to a standing position. Alternate sides.
Lunges are a complete lower body exercise working the quadriceps, hamstrings, and glutes. Focus on form and balance as you lower yourself into the lunge, being careful not to let your front knee reach further than your toes. The twist at the end presents a challenging exercise in stabilization while activating your obliques and lower back muscles.
Plank Knee to Elbow
Start in a plank position with arms fully extended. While keeping your core stabilized, bring your left knee to your right elbow by contracting your core with a slight twist at the end as the knee reaches the elbow. Repeat on the opposite side.
Planks are one of the best simple positions to master. Stabilizing your body in a correct plank position recruits so many muscles. Adding the knee to elbow movement is a variation to take your plank to the next level.
These exercises have multiple movements, requiring you focus on stabilization in addition to the muscles groups being worked. With this philosophy brings the most efficient workout possible, thus enabling you to get the most out of your body weight exercise routine.
This post is linked up with Wild Workout Wednesday at Fit Foodie Mama!
AND head over to Jill Conyers for the Fitness Friday link up!
I LOVE LOVE LOVE Body weight moves…it is almost the only thing I do too! I love that I can do the moves any time, any where. And pretty cool to think my body is my equipment AKA I can lift 130+ if I think about it 🙂
Sarah@creatingbettertomorrow recently posted…How to Improve Your Workout Results
Yep! Exactly how I feel… I could go on and on about body weight exercise!
I love bodyweight workouts too! I honestly find them just as effective and if you group them right, you can really burn a lot of calories!
Annmarie recently posted…Wild Workout Wednesday: Miles for Meal 5k Race Recap
Definitely. With the kids and a busy schedule, I often find myself breaking into spontaneous sets of body weight exercises all day!
I like the variation on the pushup. The plank w the knee is one of my favorites. Happy Wednesday
Deborah @ Confessions of a Mother Runner recently posted…Real Women Move & Skirt Sports Giveaway
So much of what I do is based out of a plank or push up…I love it! Happy Wednesday to you too!
These are great! I need to add windmill pushups to my routine!
Janelle @ Run With No Regrets recently posted…10 Running Blogs You Should Be Reading
Thanks! Windmills are one of my favorites because they take strength and focus to control the entire movement.
3 of my favorite exercises. I had to google windmill pushups to make sure I was thinking of the right exercise. You might see these in one of my upcoming workouts 🙂
Thanks for linking up with Fitness Friday and have a wonderful weekend!
jill conyers recently posted…Benefits of Strength Training
Thanks Jill! I hope to get my own pics up and running soon!