RELATED: The Boduweight Fat-Burning Exercises for at Home Bodywfight at the Bodyweight exercises. Sit on the floor, hands Bodyweight exercises body with thumbs pointing forward and fingertips on a slight diagonal. Quadruped Shoulder Taps How To Do It Begin on your hands and knees, with your knees under your hips and wrists under your shoulders.

Bodyweight exercises -

Keep your wrists directly below your shoulders, maintaining stability in your upper body. While keeping your body in a hovering table position, extend one leg straight out behind you.

Hold the extended position for a moment, ensuring your body remains stable. Return the extended leg to the hovering table position.

Extend the opposite leg straight behind you while maintaining the hovering table position. Hold briefly and then return to the starting position. Stand with your feet hip-width apart and your hands on your hips or in front of you for balance. Take a step back with your right foot, lowering your body into a lunge position.

Bend both knees to about a degree angle, ensuring your left knee is directly above your left ankle. From the lunge position, lift your right foot off the ground and bring it next to your left ankle, creating a "kickstand" position.

Balance on your left leg with the right foot slightly off the ground. Transition into a squat by bending your left knee and lowering your body toward the ground.

Push through your left heel to return to a standing position. Step back with your left foot this time, performing a back lunge, followed by the kickstand squat.

Continue alternating legs for each repetition. Your body should form a straight line from head to heels, and your feet should be hip-width apart. Lift your right hand off the ground and pull your elbow towards the ceiling, engaging the muscles in your upper back and shoulder. Keep your hips and shoulders parallel to the ground.

Lower your right hand back to the ground with control. Continue alternating rows, maintaining a stable plank position throughout the exercise. Begin in a forearm plank position with your elbows directly beneath your shoulders. Spread your feet wider than hip-width apart for stability.

Lift your right knee towards your right elbow, bringing it across your body. Aim to tap or bring the knee as close to the elbow as comfortably as possible. Extend your right leg back to the starting plank position. Lift your left knee towards your left elbow, crossing your body.

Continue alternating knee-to-elbow movements, maintaining a stable plank position. Begin by standing with your feet together and arms relaxed at your sides. Take a step to the right with your right foot, keeping your toes pointing forward.

As you step to the side, shift your body weight to your right hip. Begin to lower your body by bending your right knee, pushing your hips back, and keeping your left leg straight. Continue lowering your body until your right thigh is parallel to the ground or as far as your flexibility allows.

Ensure your right knee is directly above your right ankle, and your left leg remains straight. You can scale up pushups and pullups, for instance, by emphasizing the eccentric portion of the movement, or adding half or quarter reps.

That's not to mention the number of variations at your disposal, if you have the patience to work up to them. Bodyweight exercises have another benefit, too: They teach you to manage your weight in various ways, and sometimes, that's more important and useful than moving the heaviest barbell in the gym.

There are plenty of strength athletes out there who can bench heavy weight, for example, but can't do, say, an archer pushup. Functional strength is about developing a balance between an ability to generate raw force as you would when bench pressing and an ability to manipulate your body through space as you would when doing, say, a typewriter pushup.

You should build both facets of strength, and these bodyweight moves and workouts can help. This bodyweight staple can be a building block for your gear-free workouts. Unlike air squats, you'll work unilaterally when you lunge—which can help to develop balance and stability as you ramp up the work.

Bodyweight exercises don't get any more challenging than this move from fitness director Ebenezer Samuel, C. S , which is essentially a one-arm pushup from a slightly more stable position.

The classic pushup is a bodyweight exercise that you simply have to master, a foundational move. Know this about it too: You can level it up into much more once you learn it and you'll see that on this list too.

Once you have the basic pushup down, you can venture into more targeted territory. The close-grip pushup attacks your triceps with fury.

There are standard pushups, and then there's this pushup variation from fitness director Ebenezer Samuel, C. Most pushups have you pushing in the sagittal plane. This has you working in other ways, too.

Think you can't isolate your triceps and move serious load with only bodyweight? Think again with this unique triceps exercise, which has you shouldering most of your bodyweight with a single arm on every rep. The rare bodyweight exercise that places your triceps on stretch for a brief moment.

Don't expect to do oodles of reps here, but expect your triceps to be on fire nevertheless. Just reps will, um, rock your arms. Sure, you need some gear a bar, or even a table will work to pull this off, but then it's all about managing your bodyweight, which is inherent to all bodyweight moves.

This is also a backbuilder, a critical brand of move you want to load up on in your training for physique balance and shoulder health. The king of all bodyweight cardio exercises can leave you in a pile of mush after less than a minute of reps.

But note this: The move is more advanced than some trainers make it. Even though this exercise targets a big muscle like the lats , weak arms, and shoulders can seriously debilitate your ability to perform even one rep. Plenty of progressions are available to master the pull-up, making it possible for anyone to get their game up.

Performing a compound exercise allows you to get more bang for your buck. Studies suggest compound exercises may benefit your VO2 max and general fitness more. Holding a plank can also target other major muscle groups in your body.

If done properly, the plank can produce many benefits, including improved strength, stability, and posture in the trunk and hips. Benefits of the plank include a stronger core and more protected spine as well as better posture.

It goes without saying but a strong core is absolutely essential for compound exercises as well. The plank also has some logistical perks, since you can perform them basically anywhere regardless of your experience level.

Sets and Reps: Start with 3 sets of 20 seconds and build until you can hold the plank for a minute. Wall walks recruit your back , arms, shoulders, and core and can help improve balance and stability. Often seen in CrossFit gyms and at the Games, wall walks are a high-intensity way to build strength and get your heart rate up.

Performing wall walks can expose and remedy weaknesses in your movement integrity, especially in the core or shoulder. The wall plank is great for developing general upper body strength, and you can also use them as a progression pathway toward more complex drills like handstands, handstand walks and push-ups.

Plyometric training can produce benefits pertaining to physical fitness, overall health, and muscle strength. Research suggests that regular plyometrics can positively affect agility , speed , jumping, and overall performance.

Here are the benefits of the broad jump: It trains your body to mitigate ground forces, which can be helpful in exercises like the clean or snatch.

Implementing cardio is important for improving overall performance and may reduce risks of heart disease. Finally, explosive exercises like the broad jump recruit fast-twitch muscle fibers , which are used for sprinting, jumping, and other short explosive movements. Studies suggest these muscles are more responsible for producing more power and may aid in heavy lifting.

The lunge may get less love than the squat, but it is an effective way to target the legs and glutes. This unilateral exercise can improve your balance and stability and requires core activation. With plenty of different lunge variations — walking , forward, reverse , lateral , curtsy, and jumping — you can recruit other muscles, improve function, and add more variety to your workout.

The lunge helps develop better balance and coordination, which translate into everyday activities. Lunges also provide some great glute stimulation, even without weights. Finally, unilateral exercises like the lunge can help improve muscle imbalances. It requires strength and balance and is easily modifiable to accommodate any fitness level.

The step-up recruits the muscles in the lower body — quads, hamstrings, and glutes — responsible for walking, running, bending your knees, hinging at your hips, and squatting.

Doing this exercise regularly can help improve your lifts and your life. The step-up recruits some of the same muscle used to squat and deadlift, so it can improve these lifts.

Unilateral exercises can also promote balance and stability and improve muscle imbalances. The box jump is a plyometric exercise that uses your quads, hamstrings, calves , glutes, and explosive power to do exactly what the name calls for.

Jumping high enough requires strength in the lower body, so you can use a shorter box if needed. However, a great aspect of the box jump is you can continue to challenge yourself by heightening the surface of which you jump onto.

Here are the benefits of the box jump: It works as a warm-up for leg day, or as its own main movement if you opt to load it. It also strengthens just about every muscle in your lower body other than your hamstrings. Jumps also improve general athleticism.

With weights, you progress by lifting more absolute load or the same amount of weight for more reps.

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