7 Bodyweight Movements to Help You Workout Anywhere

squat

This post is for those times when you have no equipment and, or little time; maybe you’re traveling or your day is filled with back-to-back meetings. The days you want to get a workout in, but feel like you can’t do a number on you mentally. That’s why it’s great to know some bodyweight movements and ways to combine them, so you can fit a workout in anywhere. 

So what are those movements?

  1. Deadlift
  2. Plank
  3. Squat
  4. Push-Up
  5. Sit-Up
  6. Lunge
  7. Dips
Make it a Workout

So how do you make these moves a workout? You can play with the number of cycles and repetitions, and the timing. For example:

  • Rounds for Time: pick a certain number of repetitions and rounds. Move through all reps and rounds without a break.
  • Tabata: Pick a movement and do as many reps as you can in 20 seconds of that movement, rest 10 seconds, and repeat for 8 rounds. You can also do what’s called an alternating Tabata: pick two movements. Do the first movement for the first 20 seconds, take the 10 second break, and then do the second movement during the second 20 seconds. You’ll go back and forth completing 8 cycles total, 4 of each movement.
  • You can also give yourself a chunk of time, say 10 minutes, and pick a certain about of reps per movement. Then try and get as many rounds and reps in as you can for each movement within the 10 minutes.
  • Lastly, you could do a full round of a certain number of reps of each movement, rest for a set period, and repeat 2-4 times.
Mix It Up

You can also add variety by using variations of each of these movements. For example:

  • the Deadlift can become a toe touch;
  • the plank can be done facing upwards (Chinese plank, on your elbows, or on your sides);
  • the squat can be done with one leg (pistols);
  • the push-up can be done on an incline, a decline, and with your hands narrow, wide, or turned out;
  • the sit-up, well we all know there are a crazy number of sit-up variations;
  • lunges can also be done backward, side-to-side, low (cossack lunges) or as curtsies; and
  • dips can be done with your feet further in, further out, or with one leg extended off the ground.

Be smart about the number of rounds and reps and length of rest you give yourself. Start slow and small to see where you are at, particularly if you haven’t worked out in awhile and/or have a current or old injury. And remember, you don’t have to do all of those movements each time. Pick two or three to get you going!

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