Read on for some simple bodyweight exercises for gain extraordinary strength that can be done at home, no need for a gym!

One – The ‘Bear Crawl’. The idea of this exercise is to mimic a bear, drop to your hands and feet and move around like a bear. Do this for around five minutes for a good full body workout. The beauty of doing this workout at home is it doesn’t matter how stupid you think you look!

Two – Some ‘Spider-man Push ups’. This is a pretty intense push up, get into the usual push up position, begin to lower your body to the floor and whilst doing this bring your right knee to your right elbow. Push back up and regain the usual position, then do the same but with your left knee.

Try and do this ten times, then increase the amount as it becomes easier.

Three – Try some ‘Lunges’. Begin with both feet close together, place your hands on each hip and step forwards with your right leg into a lunge, make sure the left leg remains straight so you can feel the muscles stretch. Regain the start potion and repeat with your left leg.

Four – ‘Leg Squats’. This is amongst the best exercise you can perform for your legs simply using your own bodyweight, it will increase stability, strength, endurance and make you more agile. Start in a standing position and bring your right leg up as horizontal as possible so you are standing only on your left leg, then squad down with your left leg aiming to have your left thigh touch your left calf.

Then raise yourself back up and stand on both feet. Then repeat with your right leg taking the strain. You may want to hold out your arms for balance. When you first do this you may not be able to go as low as mentioned, try to work up to this and begin with keeping your thighs parallel to the floor.

As you go on you will find you can get lower and lower until your thigh touches your calf.

Five – ‘Normal Squats’. Standing on both feet squat until both thighs are touching both calf’s, this will sound simple after ‘Leg Squats’ but do it a hundred times and it won’t seem so easy.

Six – ‘Elbow Touches’. Get into a regular push up position, once ready bend your right elbow 90 degrees so that it is touching your left elbow, repeat this the opposite way around. Do as many as possible.

Seven – ‘Handstand Push Ups’. Lean against a wall to achieve a stable handstand, then once ready lower yourself to the ground so your head touches the floor, then raise your arms back up again. You should aim to do five of these, although when you first start out you may just want to stay in a handstand position for 60 seconds, until you find it easy.

Those bodyweight exercises mentioned are wonderful if you are male or female.

If you want you can try some interval training where you do some of each exercise with nothing but a twenty second break in between. So you would do 10 ‘Leg Squats’ with a 20 second breather, then 30 seconds of ‘Bear Crawl’, with a 20 second break, then 5 ‘Handstand Push Ups’, etc. Keep this up for a couple of minutes then rest for a short while, before starting again.

This will build up your muscles and burn fat incredibly quickly.

Filed under: Extraordinary Strength

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