Energize Your Fitness with This Quick Bodyweight Workout
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Chapter 1: Introduction to Bodyweight Workouts
You don't have to go far to achieve an effective workout. For those who lack time for the gym or prefer exercising at home, there are innovative ways to utilize your body weight to strengthen muscles you might not even realize need attention. This short program is not only fun and efficient, but it will also have you breaking a sweat!
Everyone has unique fitness levels and objectives, but there are certain exercises that many of us tend to overlook. As a kinesiologist and personal trainer, I have recommended the following exercises to numerous clients, with great success. If you focus on mastering these movements, you'll significantly improve your coordination, strength, and injury prevention skills.
Are you ready to elevate your fitness, no matter where you are? Exciting improvements await!
Revitalize Your Routine with 5 Essential Movements
Before starting any new exercise program, please exercise caution. If you are currently dealing with an injury or are new to this type of activity, it's wise to consult with a healthcare provider or trainer beforehand. Taking these precautions will pay off in the long run!
If you're up for the challenge, let’s get started! If you’re feeling stagnant in your routine or just need motivation to get moving, these five movements are just what you need! Aim to incorporate this routine into your week 2 to 3 times, and as your body adapts, gradually increase to 4 to 5 times weekly. Your future self will be grateful!
Let’s jump right in.
- Walking Bear Plank
Application: 2 sets of 10 reps (or 2 sets of 30–45 seconds). One rep equals two steps.
Instructions: Make sure you have some space! Begin in a bear plank position, balancing on your hands and toes with your knees bent at 90 degrees. Keep your core engaged and neck neutral. Then, alternate moving forward with your opposite hand and foot, aiming to lift and place them simultaneously to enhance balance and motor control. Focus on keeping your spine level throughout the motion—imagine balancing a bowl of water on your lower back without spilling any!
- Half Burpees
Application: 2 sets of 1 minute
Instructions: This dynamic exercise targets your abs and stabilizes your lower back while boosting your heart rate. Start in a push-up position, then quickly draw both feet towards your hands with a slight jump. Immediately extend your legs back out while maintaining a strong core to reset for the next repetition. This movement combines cardio and core strengthening!
- Push-Up Plus
Application: 2 sets of 10–15 reps.
Instructions: Begin in a standard push-up position. As you lower your body, squeeze your shoulder blades together. When pushing back up, exaggerate the protraction of your shoulder blades. This exercise effectively engages the serratus anterior muscle. Don’t worry if it feels awkward initially—it’s a movement we rarely perform. With practice, you'll find your rhythm!
- I/Y/W Raises
Application: 2 sets of 8–10 for each position
Instructions: Lie face down in a neutral position. Lift your arms to form a 'Y' shape, then cycle through three positions: I, Y, and W. This variation targets the mid and lower traps while improving scapular control. Ensure your neck stays relaxed as you breathe deeply. If these positions feel too easy, consider using light dumbbells (3–5 lbs).
- Bulgarian Split-Squat
Application: 10–15 reps per side (2 sets)
Instructions: Step back until your toes rest comfortably on a step or stair. Lower your body while keeping most of your weight on the front leg. Hold the position for 2–3 seconds at the bottom, then engage your glutes and quads to push back up. Maintain enough distance between your feet to ensure your front knee tracks over your toes. If you feel discomfort in your hip flexors, adjust your position slightly.
To increase intensity, try using a higher step, adding repetitions, or incorporating dumbbells. To make it easier, lower the step height or use a wall for balance.
BONUS) Reverse Plank
Application: 2 sets of 30 seconds to 1 minute (gradually increase duration)
Instructions: This is a fun way to finish your workout! Start seated with your legs extended and hands beside your hips. Press up, extending your elbows while tightening your glutes and core, aiming for a straight body line. Keep your shoulders relaxed, avoiding tension in your neck. Hold for 30 seconds to 1 minute, or as long as comfortable, while focusing on deep, steady breaths.
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In Conclusion
Bodyweight exercises provide a brilliant way to work on multiple aspects of your fitness without leaving your home. With a straightforward routine like the one outlined here, you can enhance your mobility and muscular endurance without spending excessive time or money. Often, we complicate wellness; this is an opportunity to simplify and focus on what truly matters. Investing in your health in this manner is a decision you won't regret!
You’ve got this!
-David Liira Kin
Chapter 2: Energizing Workouts on YouTube
Discover a 30-minute bodyweight workout that will energize you and improve your fitness level without the need for equipment.
Try this 15-minute full-body workout that requires no weights. Perfect for quick energy boosts and fitness improvements!