As the future of the coronavirus pandemic remains uncertain, many people opt for at-home workouts. The good news for these individuals is that gym equipment isn’t always needed to get a comprehensive workout without leaving the house.
Christopher Lee, Buffalo, New York-based certified personal trainer, has a Bachelor of Science degree in Exercise Science with an Emphasis in Sports Performance from University at Buffalo, The State University of New York. Here, Lee shares five exercises for those looking to ditch equipment and get a full-body workout using only gravity, the ground, and bodyweight.
Get a full-body burn while targeting your shoulders and core with this great equipment-free workout called body walks. Start in a plank position with your hands on the floor and arms fully extended. Then, shift your weight to your left arm, and extend your right arm up into the air, twisting until your chest is open towards the right side while you look up at your hand in the air. Bring your right arm back to the ground, returning to the beginning plank position. Repeat the same action on the left or opposing side, switch back and forth at an upbeat and robust pace for fifty seconds, and rest for ten.
The classic push-up is the perfect bodyweight exercise. While pinpointing the shoulders, triceps, and chest, you are strengthening your core, as well. Begin with your hands on the floor, shoulder-width apart, and push yourself up into plank position with arms fully extended. Engage your core, flatten your back, and keep your body in a straight line as you inhale and slowly with control bend your arms and drop your chest to the ground until it almost touches the floor. On the exhale of your breath, push yourself back up into a high plank position.
Increase your heart-rate and sweat flow with this fat-burning move. Switch lunges start in an upright standing position with feet shoulder-width apart. Step your right foot out in front of you, and bend both knees down into a lunge position. Push back up through your right heel to stand back up, but continue to swing your right leg behind you and bend your knees into a back lunge. Repeat for fifty seconds, then alternate to the left side. You can intensify this workout by adding a jump when transitioning from front lunge to back lunge.
Single-Leg Tricep Dip
Feel the muscle building in the back of your arms as you target the area with single-leg tricep dips. Sit on the ground with your feet flat on the floor and knees bent towards the ceiling as if you were getting ready to lie back to start a sit-up. Instead of lying your back down, place your hand on the ground behind you with fingers pointing back at your body. Adjust your weight through your heels and hands and lift your hips in the air until your butt no longer touches the floor. Then, hips still up, lift your right leg all the way up so that your foot is flat and facing the ceiling. With your elbows tucked towards the body, bend your arms until your butt almost touches the floor, then push yourself back up. Continue for twenty reps, then switch lifted legs, and repeat.
Burpee with Mountain Climbers
Combining these two reputable exercises into one will guarantee a sore body. Begin the move standing up with your feet staggered shoulder-width apart. Squat down and place your hands on the floor, under your shoulders. Place your weight into your hands as you shoot both legs back to plank position. As you hold the plank, bring your right knee in to touch your chest, engaging your abs. In one quick motion, alternate your legs to bring the left knee to the chest. After bringing each knee to the chest twice, return to plank position, and propel your legs forward into a squat, hands still under shoulders. Finish this single exercise rep by jumping vertically into the air with hands raised high above the head.
About Christopher Lee
Christopher Lee is a certified fitness trainer from Buffalo, New York. Christopher specializes in designing workouts plans for clients that make them look and feel more athletic, helping them avoid injury. Mr. Lee emphasizes a healthy diet and lifestyle so clients can fuel properly to get the most out of their workouts and reach their fitness goals. When he is not working with his clients, Christopher Lee can be found at a hot yoga class, practicing martial arts, or spending time with his friends and family in Buffalo.