In the past few years the economy hasn’t been nice to us. In fact… it has kind of been a back stabbing bitch! But is that an okay excuse to not work out? Gyms are expensive, personal trainers are more expensive, even gym equiptment to use at home is sometims not possible on a tight budget. My soulution? Bodyweight Workouts!! And it free… There are hundreds of body weight exercises that you can do, I’ll get you started with a few of my favorites.
1) Reverse Crunch - knees bent, hands placed beside your hips flat on the floor, bring your knees towards your chin while exhaling. Your hips should come off the floor and slowly lower your feet to just above floor level. Do 15-20 reps.
2) Side (Plank) Bridge - lie on your side so that your body is rigid and straight. The only contact points on the floor are your forearm and the near side of your foot. Do 20-30 seconds.
3) Front Bridge - Lie face down so that your body is rigid and straight, the only contact points on the floor are both forearms and both sets of toes. Do 20-30 seconds.
4) Split Jump - Stand in a lunge position with one leg between half to a meter in front of the other, arms at your sides. Bend at the knees until your back leg almost touches the floor, then swing your arms forward and jump as high as you can. While in the air, switch leg positions so that you can land softly with the other leg in front. Repeat for 8 to 12 reps.
5) Push-ups; or if you are a beginner try the kneeling push-up (push up position but with your knees on the floor)
1) Reverse Crunch - knees bent, hands placed beside your hips flat on the floor, bring your knees towards your chin while exhaling. Your hips should come off the floor and slowly lower your feet to just above floor level. Do 15-20 reps.
2) Side (Plank) Bridge - lie on your side so that your body is rigid and straight. The only contact points on the floor are your forearm and the near side of your foot. Do 20-30 seconds.
3) Front Bridge - Lie face down so that your body is rigid and straight, the only contact points on the floor are both forearms and both sets of toes. Do 20-30 seconds.
4) Split Jump - Stand in a lunge position with one leg between half to a meter in front of the other, arms at your sides. Bend at the knees until your back leg almost touches the floor, then swing your arms forward and jump as high as you can. While in the air, switch leg positions so that you can land softly with the other leg in front. Repeat for 8 to 12 reps.
5) Push-ups; or if you are a beginner try the kneeling push-up (push up position but with your knees on the floor)
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