You don't need weights to get great results as body weight exercises can be hugely effective. Add these 5 bodyweight exercises to your workout routine to boost the burn and ramp up your results.
1. Lunge Kickthrough
If you want to torch your legs without doing squats, this is the move for you. This exercise will target every muscle in your legs from the glutes to the calves and can even target your core if you do it correctly.
Start in a standing position with your feet hip-width apart. Step back into a lunge on one leg, making sure you bend the knee at a 90 degree angle and keep your chest proud. Using your arms for balance, bring that leg forward and instead of placing it back on the floor, kick it in front of you. Really squeeze your glutes as you kick and then step straight back into a lunge on the same leg. This will also test your balance! Complete 10 reps on one leg and then swap to the other.
2. Two-Footed Jumps
Not only will this exercise tone your legs, it will increase your power and therefore help your sports performance. This is a full body exercise utilising your arms, core, and legs to achieve the best result. It will also work your cardiovascular system and help to improve your lung capacity and VO2 max.
Mark your starting point with something; this can be anything from a jacket to a towel to a water bottle, anything you have nearby. Start in a standing position with your feet hip-width apart. Slightly bend your knees and draw your arms behind you. Jump forward with both feet as explosively as you can. Once you land, shuffle back to your marked starting point. Jump as far as you can and try to beat it each time.
3. Pull Ups
This is a classic exercise that will be found in all good strength training routines and is well-loved by those who do callisthenics, CrossFit, and free running. This is an upper body move and will target your lats and shoulders mainly with a little of the core being hit too.
Place your hands wider than shoulder width on a bar and dangle your body so that your feet don't touch the ground. Pull your entire body weight up until your chin goes over the bar. Pull your elbows in and tighten your lats. Breathe out as you pull up to assist in the movement. If you cannot complete this move unassisted, have a friend hold your legs to help you or use a resistance band.
4. Plank Get Ups
This is a killer exercise which is perfect at the end of your workout. It will target your shoulders, triceps, core, and chest. It is a mix between the classic plank hold and push ups and will really test your strength both physically and mentally.
Start in a push up position with your wrists under your shoulders and your feet slightly wider than hip width. Lower yourself down onto your forearms one arm at a time, then push yourself back up onto your hands, again one hand at a time. Keep your core squeezed tight and don't rock your hips as you move. Complete as many reps as you can in 30, 45, or 60 seconds.
5. Back Extensions
The posterior chain refers to the muscles down the back of your body, from your hamstrings to your glutes and into your back. This is a really important set of muscles to work as they will help keep your posture correct and can often be neglected during a workout. Back extensions are the perfect way to really target your posterior chain and help to tone your legs and butt as well as reducing back pain.
Start by laying on the floor face down with your fingers by your temples. Keeping your eyes looking at the floor and your elbows high, lift the upper part of your body off the floor. It will feel quite tough and you might not be able to move very far, but really squeeze through your back and glutes. Take the reps slowly and really focus on every movement.
Try this home workout to get your heart rate up, work your entire body and improve your fitness and VO2 max. This workout is AMRAP, what this means is “As many rounds as possible” and last for 20 minutes.
We challenge you to make the super 6, that's 6 rounds, of the 6 exercises!
You should be working as hard as you can throughout the twenty minutes, if you want a short workout, you’ve gotta work for it! The rest periods throughout this workout are active rest, so prepare for your heart rate to stay elevated throughout.
Spend 5 minutes warming up. Run on the spot, star jump, dynamic stretch, whatever it takes to get your body warm, limber and ready for action.
Action: AMRAP 20 minutes
Can you reach the super 6?
1.10 180° Burpees: From the standing position, jump into your plank like a regular burpee. Spring your legs into your hands and then jump up to finish the burpee, but as you do, twist 180° so you are facing the opposite direction.
ACTIVE REST: 20 Squats
- 10 Plank rotations: Starting in an extended plank, lift one hand off the ground and straighten it up towards the ceiling, twist your body to follow the extended arm. Once you reach as far as you can twist, lead with the arm and re twist your body to the original plank position, now repeat for the other side.
ACTIVE REST: 20 Squats
- 10 Stand up sit ups: Start laying on your back, bring your knees in and rock your weight onto your shoulders, now sit up, propelling your legs forwards so you sit all the way up to standing. Throw in a little jump at the top and sit back down again, without using your hands.
ACTIVE REST: 20 Squats
- 10 Spiderman Push Ups: Get into your regular push up position but, as you lower to the floor, bring your right knee to your right elbow, keeping the leg off the floor.
ACTIVE REST: 20 Squats
- 10 Skaters: Start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle, without letting it touch the floor. Reverse direction by jumping to the right with your right leg. Swing your arms to help build momentum to propel you further, like you were ice skating. A jump in both directions counts as 1 rep.
ACTIVE REST: 20 Squats
- 10 Up and down planks: Start in a plank on your hands, keeping your balance lower one side so that you are in a plank from your forearm, match the other side and then pick yourself back up into an extended plank one side at a time.
Now you’ve completed the workout, write down your score (number of rounds) and be sure to beat it next time.
Don’t forget a cool down, you should spend around 5 minutes stretching whilst your heart rate lowers.
Gym rings, also known as gymnastic rings, are a piece of training equipment that you can use to get fit anywhere; in your own home, at the gym, or outdoors. There are many ways to get fit at home and there are also numerous benefits to training outdoors, so owning a pair of gymnastic rings is a must for any fitness enthusiast.
There are different types of gymnastic rings, with wooden gym rings being the most popular. Wooden gym rings provide the best grip, however they can be less durable than metal or plastic, especially when exposed to the elements outdoors. If you are going to be using your gym rings indoors, then wood is your best option.
Gym Rings For Home
There are a few things you'll need to get to grips with before you can start using your gym rings, such as learning how to hang gymnastic rings. The video below is a comprehensive tutorial on how to hang gymnastic rings at home:
Once you have installed your gym rings, there is the task of learning how to start training with gymnastics rings. As with all exercise and fitness tasks, it is best to take it slow and listen to your body. Start with simple exercises that you can practice comfortably before moving on to more advanced moves.
Make sure your gymnastic rings are secure and that you have enough space to perform the exercises safely. While training with gym rings is a great way to build strength, it will help to have a base fitness already, so training at the gym will help you greatly. Also make sure to do plenty of stretching so that your body is supple and can move smoothly through the exercises.
Gymnastic Rings Exercises
There are many great gymnastic rings exercises out there and you can really get in great shape using gymnastics rings. The use of gymnastic rings as a way of getting fit is a type of bodyweight training and this has numerous benefits. Some of the easier gym rings exercises include inverted pull ups, rows, press ups, and dips. These are exercises that require core strength and balance, but will allow you to make mistakes without bad consequences and will allow you to practice until perfect.
Some more advanced gymnastic rings exercises include front levers, back levers, and planches. These require much more advanced core strength and will take a lot more practice. But, as always, practice makes perfect!
Gymnastics Rings Workout For Beginners
Once you have your gymnastic rings set up and you understand the basics of working out with gym rings, you're ready for a gymnastics rings workout for beginners! Try Sundried's gym rings workout for an easy introduction, or follow the video below:
Whether you need to stay home to look after your children or just don't want to spend money on an expensive gym membership, there are plenty of options for you to workout at home.
Benefits of Exercising at Home
Money is one of the biggest factors when it comes to choosing a gym membership and prices can be anywhere from £20- £100 a month, that's £1,200 a year. Save your money and train at home, if you need more kit, the chances are it’s still going to work out cheaper.
Time is another major factor when it comes to training. Whilst having no time to go to the gym may seem like a valid excuse, everyone has time to go home. Training at home means you can fit exercise into your regime as and when the opportunity arrives, even if it's broken into multiple smaller workouts.
No waiting for kit
Queuing for kit at the gym can be frustrating and a busy gym can leave your heart rate dropping whilst you feel frustrated and unmotivated waiting for the machine you need next. Training at home guarantees no-one can slip in front of you onto your kit and your heart rate stays elevated throughout your training, as you switch from one move to the next seamlessly.
No watchful eyes
Sometimes going to the gym can get you more motivated, as you don’t want to be seen putting in a poor performance. Other times people can just be frankly, annoying. Whether it’s awkward moments where you catch someone's eye doing hip thrusters, or someone who just seems to be more interested in staring at you than in their own workout. Avoid all the annoying people and workout at home.
Fueling your motor a) isn't cheap and b) isn’t great for the environment, so kill two birds with one stone and train at home instead. You can spend the extra time you saved driving throwing in a few extra sets to your workout instead.
If your gym doesn’t have a creche it can be hard to find someone to watch your children while you go workout. Working at home means you can workout and still play parent, granted you may have to stop every now and then, but it’s worth it. Your children seeing you staying active also encourages them to join in and move more, with obesity being such a huge risk in the UK it's great to encourage your kids and set the right example.
It's You vs You
We hear this all the time in gym motivational talks, but when it boils down to training at home, it really is you vs you. There’s no-one but you to answer to, so it’s time to really go for it. No one will see how sweaty you get so you can push that extra bit harder, knowing your showers only around the corner.
Training at home is more hygienic, providing your not a real mucky pup. Despite gyms being cleaned, the gym environment breeds germs. The perfect environment for bacteria to spread is the warm moist environment of the gym. The list of bacteria most gyms carry is longer than my arm, so we’re not going to go into it with too much detail. Just the sheer volume of people handling the same kit you are can lead to spreading bacteria. Even if your house is messy, at least it’s your mess.
Downsides to working out at home
Lack of Equipment
Its nice to have the variety of different equipment and when you first start you may not have much kit. Technically, most of it isn’t really needed, but it’s nice to shake things up every now and again. After training at home for a while, most people will find their collection grows and what started as a set of resistance bands soon becomes a set of resistance bands, a dumbbell tree, a chin up bar, a punchbag, a TRX ….
No One to motivate you
Some days even the best athletes lack motivation, it happens. Getting yourself to the gym can often be the hardest part, but once you're there you’ve got to do something with yourself or you’ll look lazy and the PT’s will soon be over to give you an extra earful of motivation. When your at home, there’s no-one but you and maybe the voice on a DVD to motivate you so it can be hard to get in the right mindset.
No spotter or trainer
Without a trainer or a spotter you are more susceptible to injury, from either executing the move wrong or lifting heavier than you can handle on your own. Having people around you can be really beneficial from a safety perspective, especially if you're lifting.
Lacks social aspect
We’re social creatures and training at home lacks the social aspect of going to the gym. If when you go to the gym you spend more time exercising your mouth than other muscles however, this could be a good thing!
Tips for working out at home
Working out at time is one of the biggest culprits for getting distracted during your workout. Zone in. From telephone calls to the front door to pets or children, home workouts are at risk of interruption. Your best bet is to remove all the distractions before you work out. Switch your phone to do not disturb, put your pets in another room and remove your children. Kidding. Just warn them what mummy/daddy is getting up to so that they know you’re busy, give them something which will keep them occupied for long enough for you to work out or let them join in.
Create adequate space
When you're short on time it can be easy to just try and get your workout in without clearing the room you actually need to move. If you can, try to dedicate a space as specifically your workout zone, this will make it more official, as well as avoid you kicking and breaking something. Make sure any equipment you have and might need is stored here. The last thing you want is to be hunting around for kit at the crucial moment.
Try to schedule your workout into the day, be more specific than just “when I get home from work”. Try more “I get home at 6, so I’m going to do some chores and then workout at 6.30pm”. Set an alarm for this time, so whatever you’re doing, you’ll get a reminder and be more likely to keep your workout date.
Just because you’re at home, doesn’t mean you should be working out in your PJs, especially if you're a woman. Training without support for your breasts can damage tissue. Wearing the right activewear supports your training and will enhance your efforts. Check out the Sundried collection.
Consistency is key
As with any form of training, the key to success is consistency. One home workout routine won’t make a difference, nor will one healthy meal. In order to get fit, you need to be consistent with your training, whether that’s at home or the gym. We are what we repeatedly do, so try to incorporate your workout into your routine so it becomes a natural habit.
Plan your workout in advance
Plan your workout in advance so you know what’s coming and aren't left guessing what to do next. Whether you're following a written routine, dvd or app make sure you know what moves are on the agenda so you don’t waste any time wondering, what’s next?
Comes at a price: Motivation. With the fridge, your tv and sofa all within walking distance, it can be hard to find the motivation to really go for it. You have to stay motivated or your gym equipment will gather dust and become nothing more than extra clutter in your home.
Training with gym rings has numerous benefits. It builds upper body strength, improves balance and agility, and works the core effectively. Try Sundried's gym rings workout to see for yourself how well it works!
Gymnastics Rings Circuit Workout
Training with gym machines all the time can be so boring. Mix up your training with our gym straps. With exercises like ring pulls ups and rows, there's a range of movements which will work the whole body.
Let's go for 3 rounds as a starting point. The key thing to remember is that you can make any movements easier or harder depending on the positions of your feet (the more you put them under the anchor point, the harder it will become).
- 10 Rows
- 10 Push ups
- 10 Bicep curls
- 10 Dips
- 10 One arm rows (5 on each side)
- 10 One arm push ups (5 on each side)
- L-Sit Hold (to failure)
Have a 20-30 second break in between each exercise. As always, form is key.
Good luck and have fun, this is what matters!