Whether you lack the time to get to the gym as often as you’d like or you’re not in a place where you’re able to shell out the money for a membership, I’m here to let you know that getting a total body, fat-burning, a muscle-toning workout doesn’t require you to leave your house. In fact, you don’t even need any special equipment—just your body.
What Are the Benefits of a Total Body Workout Using Bodyweight
Weight training has historically been categorized as something just for men and bodybuilders. However, as we start to learn more about the science behind weight training, it’s becoming clear that it’s something EVERYONE should practice.
You’ll Burn More Fat
First off, weight training (or strength training) is an excellent tool for losing fat and keeping your body strong and healthy. Taking time to train and strengthen your muscles helps keep people from gaining weight as they get older. This is because strength training enables you to build lean muscle mass, which serves as a calorie-burning system that your body adapts for the long term.
You’ll Boost Your Metabolism
This has everything to do with something called your basal metabolic rate, which is how many calories you would burn if you stayed in bed all day doing nothing but breathing. The more muscle mass you have on your body, the higher this rate will be (aka, the more calories you burn doing nothing). Males are genetically designed with more lean muscle mass on their bodies. That’s why they’re able to eat more calories without gaining weight—because they’re burning more calories around the clock.
You’ll Strengthen Your Bones
Strength training adds muscle, which in turn creates connective tissue that helps protect and strengthen bones. Since women are more prone to bone issues like osteoporosis, strength training is a great way to maintain bone health.
You’ll Change Your Body Composition
Cardio can help you melt pounds off, but strength training can allow you to ADD shape to your body. Want a bigger booty? You’ll need to work on your squats. Want broader shoulders? Work on those bicep curls.
How To Train Your Arms
Ready to put your biceps, triceps, and shoulders to work? Give these simple and effective arm training bodyweight exercises a shot:
1. Tricep Dips: Start in a reverse tabletop position on the floor with your fingers pointing toward your feet. Bend and straighten your arms to complete a rep.
2. T Push-Ups: Start in a high plank with your feet hip-distance apart. Do one push-up. Then rotate your entire body to the right into a side plank, extending your left arm to the ceiling. Return to the center position, do another push-up and repeat on the left side.
3. Plank Ups: Start in a high plank. Bend one arm to bring the elbow and forearm to the floor. Lower the other arm so you are in a forearm plank. Push back up to the start position, placing each hand where your elbows were. Repeat this movement, alternating which side you lower first with each rep.
4. Inchworm With Shoulder Taps: Start standing then bend at the waist to place your hands on the floor in front of you. Walk your hands out until you're in a high plank. Then tap each hand to the opposite shoulder while engaging your core and glutes to keep your hips in place. Walk the hands back in and return to the standing position.
5. Superman Holds With Squeeze: Lie face down with your arms out to a T extending from your shoulders. Lift your chest and legs off the floor. Pause and then slowly lower everything back down.
Aim for 8-12 reps per exercise and repeat 1-4 times. Remember to push through discomfort but stop for pain.
How To Train Your Legs
These moves will work your booty and help you form lean muscles in your legs so that you can kick butt physically and metaphorically!
1. Glute Bridge: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core by pulling your belly button into your spine, then press into your heels as you squeeze your glutes to raise your hips off the floor. Hold the position for two seconds before lowering to complete one rep.
2. Jump Squat: Stand with your feet hip-width apart, toes forward, with your hands in front of your chest. Bend your knees to a squat position, then explosively jump as high as you can. Land softly on the balls of your feet and immediately lower into your next squat.
3. Lateral Lunge: Stand in a wide-legged position with your toes pointing forward. Lunge to the right by bending your right knee and pushing your hips back. Push back to start and repeat on the left. That's one rep.
4. Glute Bridge March: Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor, palms up, at shoulder level. Raise your hips so your body forms a straight line from your shoulders to your knees. Brace your abs and lift your right foot to extend away from your body, while staying in line with your thigh. Pause, then lower your right foot. Repeat with the other leg to complete one rep.
5. Single-Leg Glute Bridge: Lie on your back with your arms out to the side, knees bent, and feet flat on the floor, hip-width apart. Bend your left knee, keep your leg at a 90-degree angle, and bring it toward your chest. Squeeze your glutes to lift your hips evenly off the floor, then lower. That’s one rep.
These moves all require some core work, too, so hold your belly in as you complete each rep. Also, if the lunges leave you feeling unsteady, hold on to the back of a sturdy chair or a wall.
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