Running low on time to get to the gym? Try these five things...


Sometimes getting to the gym is the problem. Sometimes, it that the piece of equipment you want available. Sometimes it’s just really nice outside and you feel guilty spending more time indoors.  There’s no need to worry or skip out on your workout if you utilize your body weight.

Body weight exercises make working out fast, efficient and as challenging as you want. By just showing up, you already have everything you need for a great workout. Since you don’t need anything, except for enough space to move, you can perform body weight exercises from anywhere. They are perfect for getting outdoors, and maybe even getting some sun. 

We’ve compiled a list of our favorite body weight exercises to help you get started with your next bodyweight workout. You should always feel like you were challenged to finish the last few reps, but were able to get all the way through the set without compromising your form. As always, not every exercise might be right for every person, so make sure you listen to your body. If something doesn’t feel right or hurts (and we’re not talking a little bit of a burn, that’s the good hurt), then don’t continue the exercise.

Dead Bug

Starting position

Starting position

Set Up

Laying flat on your back, you want to envision your lower back is velcroed to the ground. Keep your hips and ribs pulled together, and extend arms and legs straight into the air. Your arms and legs should be stacked directly above your shoulders and hips. 


Action

Select opposite arm and leg towards the ground while maintaining you core engagement the whole time. Pause with your limbs slightly off the ground, and bring them back up to the starting position. Repeat on the other side. Perform 8-12 reps per side. 

Bear Crawl

Starting position

Starting position

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Set Up

Begin in a table top position with all 4 on the floor. Hands should be positioned directly under your shoulders, and knees directly under your hips. Lift your knees off the ground by pressing into your toes. Engage your core and work to keep your hips and shoulders as level as possible throughout the exercise.

Action

Reach opposite arm and knee forward about 6-8 inches to take one “step”, push off of those same limbs to reach the arm and knee forward. Continue for 10-12 reps on each side.

Single Leg Deadlift 

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Set Up

Start by standing up straight with your core and upper back engaged. Shift your weight into your left leg and then bend your right knee to lift your foot off the ground. Press into your big toe on your standing leg and think about your belly button if you are having trouble balancing on one leg.

Action

Put a soft bend in your standing left leg and then hinge from your hip, reaching your upper body towards the ground while maintaining a straight back. You should be able to feel some tension building in your glute or hamstring on the standing leg. When you reach parallel with your upper body, or your hands just a few inches off the ground, comeback to the standing position. Repeat this 10-12 times on each side.


Tuck Jump

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Set Up

Begin in a standing position and ensure you have enough overhead clearance to be able jump without risking hitting your head. Ensure you have a soft bend in your knees and arms below shoulder height.

Action

Jump as high as you can while pulling your knees into your chest as much as you can, bonus points if you can grab your knees or hit your knees to your hands! Ensure that when you land you don’t lock your knees, think spring, so you can absorb the impact throughout your entire body. Repeat these 10-15 times.


Dolphin Push Up 

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Set Up

Get into downward dog position, but instead of hands planted on the ground, you’re going to drop your elbows to the ground. Keep your hips high in the air and legs as straight as possible behind you. 

Action

Press into your hands as hard as possible to lift the elbows off the ground, with control, lower your elbows back down to the ground. If it is too challenging to do both of them, go one arm at a time. Repeat this for a total of 10-12 reps. (or 6-8 per side if you’re doing one side at a time).


Getting in a good workout doesn’t have to depend on getting to the gym or getting the equipment you need anymore. You can have a great workout wherever and whenever you have time! 







Katie Pystchula