50 Bodyweight Exercises You Can Do Anywhere Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without machinery or extra equipment. From legs and shoulders to chest and abs, we’ve covered every part of the body that can get stronger with body resistance alone. Full Body 1. Inchworm Stand up tall with the legs straight, and do like Lil’ Jon and let those fingertips hit the floor. 2. Standing with the knees slightly bent, jump up as high as possible (pretend Jeremy Lin is watching!) 3. Embrace that inner grizzly. 4. Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. 5. Ready to catch some air? 6. Turn those stairs into a cardio machine—no magic wand necessary. 7. Beginning on all fours with the core engaged, slowly walk the hands forward, staying on the toes but not moving them forward. 8. 9. Nope, we’re (thankfully) not walking the plank. 10. Legs 11. 12. 13. 14. 15.
A Fat Loss Workout: Quick and Simple! Do you have time for Fat Loss? Of course you do! Fat loss can be easily accomplished in 20 minutes a day, 3 days a week. The best part is that it can be done at home, with no equipment, and at no cost to you. With a proper diet, this routine can help you with a significant amount of fat loss and get you on your way to better overall health. For this fat loss routine, plan on working out 20 minutes, three days a week. What does this routine consist of? This fat loss routine has 5 different moves performed in a circuit, back to back, without rest. The circuit is as follows; 1. 20 jumping jacks 2. 30 jumps with imaginary jump rope (or a real one if you have it) 3. 30 mountain climbers 4. 60 punch combination that utilizes straight punches, cross punches, and the knee 5. 10 squat thrust 6. How do I perform the moves? The jumping jacks and jump ropes are pretty self explanatory. The mountain climbers are performed by starting in the pushup position with your right leg tucked up by your hip.
Strengthen your abs by improving your plank performance What a plank Effectively building your abs while barely moving a muscle sounds too good to be true, but the plank does exactly that. In fact, a study at the Biomechanics Lab at San Diego State University recently found the plank works your core more effectively than traditional crunches – and it won’t do your back in, either. “The only problem with this awesome exercise is the ease with which it can be mastered,” says PT Neil McTeggart. How to do the plank To perform a plank, assume a press-up position – feet together, arms slightly wider than shoulder width – but have your elbows touching the floor and all your weight resting on your forearms. 1. Pop up from the plank on to your hands and into the press-up position. Make it harder “If you hit the 100 mark try advancing to a right elbow to left knee tap followed by left elbow to right knee tap,” says McTeggart. 2. The renegade row takes the plank shape and adds resistance. 3. 4. To see how to do it, watch this video.
Real Sustenance The Last 10, and How to Lose It: The Rest of Your Life It starts about now: The pressing sensation around the waistline of your pants, the paralyzing lethargy when the alarm goes off each morning, the dawning realization that the hardest workout you've had in months was taking the trash out after Thanksgiving dinner. Yes, it's happening again—the annual outward migration of your gut. Every year, you balloon up over the winter, trim down during the spring and summer, and then by fall you're fit, or at least fitish, again. But just when you think this is it—the year when you finally break through the barrier that separates the Truly Fit from the Yeah, I Know How to Keep My Weight Under Control—you stall. The scale stops moving. So why is it that despite your best efforts, you've never been able to permanently tighten that softness you've had around your midsection since college? You already know the first rule of weight loss: It's about expending more calories than you consume. Sounds simple, right? Three Strength Goals for Runners 1.
Burpees Exercise: Lose The Fat In One Simple Move That was the drill every morning in middle school. I hated it. I know everyone in my physical education class hated it, but we did not have an option. At the time I did not understand just how valuable an exercise this was. Build Athleticism Using A Simple Exercise In order to becoming athletic or simply get fit it takes doing a lot of cardio or lifting weights- or so we are told. Bodyweight workouts are often not even mentioned in gyms and are rarely talked about in fitness magazines. Burpees Exercises- A Full Body Exercise To Lose Fat The burpees exercise is a simple exercise that only requires your body and nothing else. In order to do a burpee you have to follow this sequence: Note: the movement should be done without stopping and each repetition is performed non-stop, moving from one repetition to the next. Do as many burpees as fast as possible for a period of one minute. This exercise is an excellent total body workout. Why This Exercise Works So Well Wednesday: Rest Saturday: Rest
Total body circuit workout routine #2 - lose weight Close Total body Circuit workout routine # 1 Total body Circuit workout routine # 1 It should take you about 10 minutes to finish this 7 exercise circuit 1 time Complete this circuit at least 2 times and more than 4 times to get a 10-to-20 minute workout. Beginner Take a 30-45 second rest after each exercise Rest for 3-5minutes after you finish 1circuit (do all 7 exercises) Intermediate Take no rest after each exercise Rest 3 minutes after you finish 1 circuit (do all 7 exercises) Advanced Take No rest after you finish a circuit Rest only after you finish at least 2 circuits Close Total body Circuit workout routine # 2 Total body Circuit workout routine # 2 Complete this circuit at least 2 times & no more than 4 times to get a 10-to-20 minute workout. Beginner Take a 30-to-45 second rest after each exercise Rest for 3-to-5 minutes after you finish 1circuit (do all 6 exercises) Take no rest after each exercise Rest 3 minutes after you finish 1 circuit (do all 6 exercises)
How To Flatten Your Belly Almost everyone would like to look and feel attractive. One area of concern for many people is a rock solid mid-section, defined by a flat stomach and six pack abs. Although nobody likes a protruding gut, preventing one takes a lot of determination and discipline. Let’s look at some ways to obtain a slimmer, fat-free waistline. 1. Eat lots and lots of fibrous foods, primarily to facilitate digestion and elimination. 2. 3. 4. 5. 6. 7. 8. 9. 10.
Healthy Almond Flour Chocolate Chip Cookies {gluten free} A healthier chocolate chip cookie that's just as tasty as the old recipe you're used to, but gluten-free and easily grain free or vegan. This morning my preschooler and I headed to the gym for her swimming lesson. But when I told her it was time for her lesson she was not happy. Not happy AT all. Full blown hysteria ensued. Thankfully her instructor was very understanding and agreed we should take the week off. Because being three can be tough. Keep reading for the recipe and more tips! The kids loved these too, and I'm left wondering why we ever used white flour and refined sugar in the first place... Yield: about 2 dozen cookies Note: if you prefer a crisper, flatter cookie, add one additional egg and reduce the gluten free or coconut flour by half (don't reduce almond flour). Ingredients: Instructions: Preheat the oven to 350 degrees F. *Vegan Option: *Gluten Free Note: Be sure to use gluten free chocolate if you're on a gluten free diet.