9 Easy Home Bodyweight Exercises and Workouts


– In this video we’re going to
cover a variety of bodyweight exercises and workouts
doable for every level. Stay tuned. (upbeat music) What’s up creators? My name’s Joey and I’m the creator of New Territory Fitness an online platform dedicated to helping everyone use movement
to fuel your best work. When it comes to training our fitness sometimes hectic schedules,
travel or life in general gets in the way and we
can’t make it to the gym or sometimes we don’t
even wanna go to the gym but we still wanna take
control of out fitness. Well, no worries, because in this video we’re going to breakdown nine
easy bodyweight exercises that you can do anywhere
and require zero equipment. So let’s start by breaking
down each movement and we’re gonna group by what area each movement focuses on. Our biggest muscles are
found in our lower body including our quadriceps,
glutes and hamstrings. However, if we’re sitting most of the day, a lot of these muscles
are remaining dormant, so it’s important to get them moving and active and strengthen them up. One of the single best movements to get all of our lower body
muscles working is the squat. So for the squat, we
wanna set up with our feet underneath our shoulders
and our weight in our heels. You wanna take a big
breath in, squeeze your abs start the squat by pushing your hips back and lowering them. Make sure your back stays upright and your weight remains in your heels. Lower all the way down until your hips go below your knees. Come back up from the bottom of the squat by squeezing your quads,
the muscles on the front of your legs and muscles
in your butt, your glutes. As you stand up, exhale at the top. Beginner levels can customize the squat by squatting to a higher
target, such as chair or doing an assisted
squat and holding on to something as you squat down. Advanced levels can
customize this by holding on to some weight as you squat. Reverse lunge. Standing tall, takle a step back and gentle lower your
back knee to the ground. Keep your core tight so
your body remains upright. Stand up by pressing into the ground with your forward leg
using your quads and glutes to straighten up your body. Once you’re standing
up, repeat the movement with your opposite leg. You can customize this movement by lunging partially down and not getting your knee all the way to the ground, or by doing an assisted lunge and holding on to something
to help get yourself up. Upper body. Alright, so now these movements are gonna focus on our upper body including our shoulders
and chest and back. Push-ups, push-ups are super great for strengthening our
chest and our shoulders. With the push-up you wanna
start in the plank position so our arms are locked out, shoulders stacked above our wrists. We are gonna lower our
chest to the ground, keeping our arms tucked to the side. Lots of times, especially
with stock photos, you’ll see these flared
out elbows in the push-up. That is not the best way to do a push-up and that it a great path to
getting elbow tendonitis. So we wanna keep the
elbows tucked into the side at no more than a 45
degree angle flailing out. Also a full push-up is making sure you get your chest tapping the ground, however you need to do that. Just lowering down half
way is not a push-up, sorry Gaston. Once your chest is on the ground, activate the muscles in
your shoulder and back and your arms and press
up locking yourself out. Some ways we can customize
this is by lessening the load on our arms. That means taking some weight off our body by doing push-ups off of our knees. Another modification
is increasing the angle which also helps lessen
the load on our shoulders, so you can do push-ups off an object, such as a bench or a chair or table. You can basically, choose whatever height is appropriate where you
can do the full range of motion of the push-up, which would mean getting your chest to tap whatever target this
is, and pressing back. That can either mean doing
a push-up off a wall, which is totally cool. Dips, dips are excellent for strengthening our triceps, the muscles on the back of our upper part of our arm. So the dips, you wanna
find a bench or a chair, place your palms behind
you, keep your core tight, straighten out your legs
and then lower yourself getting your shoulders to
get level with your elbow, and then using your triceps, the muscles in the back
of your arm, press up and lock out your arms. You can customize this
movement by bringing your legs closer to your body so you alleviate some of the weight that you’re gonna be pressing up with your arm. You can also customize this by going off of a higher target, such
as counter top or a table. Just make sure it’s sturdy
enough to press through and not tip over. Core. These movements are gonna help strengthen our core or our abs. First up we have sit-ups. With a sit-up we’re gonna lie on our back. You can bring your feet
into a butterfly position or a straight legs and
then activating our core we’re going to sit all the way up, touching in front of our feet, and then lowering ourself back down touching above our head. If you cannot do the full range of motion you can customize this by doing crunches, but you wanna work up to
doing the full range of motion as you are able to. V-ups. V-ups are a slightly more advanced version for working on our core
they also help work on the lower part of our abdomen. With a V-up we wanna have
a nice straight body. We gonna reach our hands over our head and then engaging our abs, we’re going to lift our legs and our hands up with the goal being to
touch our hands to our toes. The goal is to keep our
legs and arms as straight as possible so you look as
much like a V as possible, but however you can engage your core is still a great, potent movement. You can modify this by doing knee tucks so you’re still balancing on your hips but you’re not straightening your legs up all the way, you’re
just tucking your knees up and engaging your core
as you lift yourself up and then another customization for this is doing leg raises, so
you’re lying on your back lowering your legs down and
then lifting your legs up. This is still a great way to engage the lower part of your abdomen. And our third core movement is plank. Planks are a static movement and they are excellent for
strengthening our core. So plank is basically
the position you’re in at the start of a push-up. We’re gonna keep our
arms nice and straight, shoulders stacked above our wrists. We wanna keep our core nice and tight. This is key. We wanna keep our body in
one, nice straight line so that means squeezing
our abs, engaging our abs as we stay in a rigid straight line. You can customize the plank by going off of a higher target,
so a chair, table, bench something that’s sturdy and
something you can press off of. And our last group of
movements focuses on our engine or our aerobic capacity. Basically, these movements
are designed to get our heart rate up which
increases our intensity for the workout which gives
us more bang for our buck in getting more out of a shorter workout. So, first up is burpees. Our goal with the burpees
is to start standing up get our chest all the way to the ground, press back up, get back
into a standing position and add a little hop at the end. So there are a couple of ways to move through this movement. The quickest and our target
goal for doing a burpee is to jump into every position. If the jumping gets to be too much you can break this down into
more individual components. So you can step back one
leg at a time individually, bring down one hand at
a time individually. The goal here is to get your
chest all the way to the floor and then stand back up and hop at the end. So you do that however
you need to do that. So you can break it
down into little pieces or you can use a chair for an assist. However you need to do that,
just try and get through the entire range of motion
to do the full burpee. And then lastly we have jumping jacks. So you probably did this in grade school. You’re gonna jump your
hands and your feet out and then bring them back in
together jumping every time. You can customize this by doing side jacks where you’re basically
doing the same movement of jumping jacks but you’re
just moving side to side and omitting the jumping part, which is a little less
impact on your knees if that is an issue for you. All right, so those are nine
easy body weight movements that requires zero equipment
and you do anywhere. And with a couple of those movements you probably saw that it’s
easy to add some weight if you wanna make it a
little bit more challenging but that is totally not a requirement and especially if you’re starting out you just wanna start with bodyweight. It is potent enough. So let’s incorporate
some of these movements into some workouts. So really the sky and your
imagination is the limit as far as mixing and
matching these movements into a workout, but here
are three workout templates with some example
movements that you can use and feel free to swap
out any of the movements to fit whatever your goals
our or whatever you’re feeling for the day. The pyramid. So with the pyramid, we’re going to start with a big number of
reps and then gradually the number of reps will
get smaller and smaller until we reach the top of the pyramid. So for one example of the pyramid we’ll do 50 jumping jacks, 40 sit-ups, 30 squats, 20 second plank
hold, and 10 burpees. This is a template. It is supposed to work well for you so if those numbers are
too high to start with you can always modify, cut it in half, do 25, 20, 15, 10. Find what works well for you. The next workout idea is beat the clock. So you’re gonna pick
two or three movements, such as squats, push-ups and sit-ups. You’re gonna start a timer and
do one rep of each movement in the first minute, then the
second minute you’re gonna do two reps of each
movement, third minute, you’re gonna do three
reps of each movement. The goal is to complete the total number of reps for whatever that
minute is within that minute. So obviously, this is
going to get much harder as the clock increases ’cause you’re gonna have more work to do. So the goal is to try and get into the eight, nine minute range. See if you can get passed 10 minute range. Obviously, it’ll be easier if
you just have two movements to do verses three movements to do. So kinda find what feels
good because this is kind of a fun way where it
starts off a little easy. Also it’s a great way to
warm up and get into it. And then very, very quickly it starts getting very, very challenging. 10X Amrap. For this one, set a 10 minute clock and pick one movement
from each of our groups, such as burpees, V-ups,
dips and reverse lunge. In those 10 minutes
you’re going to cycling through doing 10 repititions
of each movement. And once you hit the end,
you’ll repeat from the beginning and trying to get as many
rounds of those movements in that 10 minute window as possible. That what the AMRAP is, as
many rounds as possible. So these are just a few
ideas to get you going but the sky is the
limit and find something that works well for you. Also check out our workout playlist where we have a fully guided workouts that include a lot of the movements we went over in this video. And if you want more stuff like this, be sure to check out NTX GO where we post a brand new workout video every single day. I hope you found some useful exercises and workouts in this video. If you enjoyed it, please
give it a thumbs-up and let me know you’re
thoughts in the comments below. For more videos like this,
be sure to subscribe. Thanks for watching and stay moving. (upbeat music)

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