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| Add captioTraining With Minimal Equipment, Or Even Just Bodyweight Is Adequate To Get You In The Shape You Want | NICK RANAn |
Training With Minimal Equipment, Or Even Just Bodyweight Is Adequate To Get You In The Shape You Want | NICK RANA
You put in long hours at work, or maybe even work overnight shifts. You’re tight on money. You want to spend downtime with friends. A hurricane or polar vortex has you barricaded in your home. Whatever the reason, there are times when you just can’t make it to the gym. We’ve all been there. And so long as you don’t use that as an excuse to skip workouts, you’re golden.
There’s no reason you can’t build muscle, strength, and size at home. It won’t take all day, either. Training with minimal equipment, or even just bodyweight, is enough to get you in the shape you want.
The best part of all? You don’t even need to leave your home. The post-workout smoothie and shower are just steps away.
1. Bodyweight Spiderman
Directions: Perform all A exercises, then all B exercises, then all C exercises.
A1) Feet-elevated Pike Pushup
Sets: 4
Reps: 12
Rest: 60 seconds
Get into a pike position—arms straight and legs straight with your hips high in the air—with your feet on a sturdy elevated surface, like a box. Slowly lower yourself, and drive back up.
Sets: 4
Reps: 12
Rest: 60 seconds
Get into a pike position—arms straight and legs straight with your hips high in the air—with your feet on a sturdy elevated surface, like a box. Slowly lower yourself, and drive back up.
A2) Alternating Split Squat Jump
Sets: 4
Reps: 10 (each leg)
Rest: 60 seconds
Start in a split stance. Squat down and explode into the air, switch legs, and land in the opposite stance. Alternate quickly, and jump as high as you can each time.
Sets: 4
Reps: 10 (each leg)
Rest: 60 seconds
Start in a split stance. Squat down and explode into the air, switch legs, and land in the opposite stance. Alternate quickly, and jump as high as you can each time.
B1) Spiderman Crawl
Sets: 6
Reps: 10
Rest: 30 seconds
Start in a pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time—get low to the ground and swing your left knee so that it almost touches your right elbow. Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backwards.
Sets: 6
Reps: 10
Rest: 30 seconds
Start in a pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time—get low to the ground and swing your left knee so that it almost touches your right elbow. Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backwards.
B2) Spiderman Pushups
Sets: 6
Reps (each leg)
Rest: 30 seconds
Start in a pushup position. As you lower yourself, pull one knee toward that same-side’s elbow. As you rise, bring your leg back. Repeat on the other side and continue alternating.
Sets: 6
Reps (each leg)
Rest: 30 seconds
Start in a pushup position. As you lower yourself, pull one knee toward that same-side’s elbow. As you rise, bring your leg back. Repeat on the other side and continue alternating.
B3) Single-Leg Box Squats
Sets: 6
Reps: 6
Rest: 60 sec.
Start by facing away from a bench or box. Lift one leg, sit back onto the bench, and come up without putting your other leg down. To make it harder, lower the bench.
Sets: 6
Reps: 6
Rest: 60 sec.
Start by facing away from a bench or box. Lift one leg, sit back onto the bench, and come up without putting your other leg down. To make it harder, lower the bench.
C1) Alternating Side-plank
Sets: 4
Reps: 5 (each side)
Rest: 30 seconds
Lie on your side, and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes squeezed, and your shoulders pulled back. Don’t let your hips sag. Twist your body toward the ground, switch arms, and do a side-plank facing the other way.
Sets: 4
Reps: 5 (each side)
Rest: 30 seconds
Lie on your side, and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes squeezed, and your shoulders pulled back. Don’t let your hips sag. Twist your body toward the ground, switch arms, and do a side-plank facing the other way.
2. Bodyweight Squats
Directions:
Do all A exercises then all B exercises. For example, you’ll do A1 (siff squat) then A2 (prisoner hold jump squats and then start over with the siff squat for the second set. Do the same for the B and C exercises.
Do all A exercises then all B exercises. For example, you’ll do A1 (siff squat) then A2 (prisoner hold jump squats and then start over with the siff squat for the second set. Do the same for the B and C exercises.
The workout
A1. Siff Squat
Sets: 6
Reps: 15
No rest
Stand shoulder-width apart with your feet slightly turned out. Get onto the balls of your feet, and stay there throughout. Squat down, sitting back and spreading your knees apart. Once you descend below parallel, drive back up.
Sets: 6
Reps: 15
No rest
Stand shoulder-width apart with your feet slightly turned out. Get onto the balls of your feet, and stay there throughout. Squat down, sitting back and spreading your knees apart. Once you descend below parallel, drive back up.
A2. Prisoner Hold Jump Squats
Sets: 6
Reps: 15
Rest: 60 sec.
Stand shoulder-width apart with your feet slightly turned out. Places your hands behind your head. Squat down, sitting back and spreading your knees apart. Keep your weight on your heels. Once you descend below parallel, explode up and jump as high as you can.
Sets: 6
Reps: 15
Rest: 60 sec.
Stand shoulder-width apart with your feet slightly turned out. Places your hands behind your head. Squat down, sitting back and spreading your knees apart. Keep your weight on your heels. Once you descend below parallel, explode up and jump as high as you can.
B1. Feet-elevated Pike Pushups
Sets: 4
Reps: 8
Rest: 60 sec.
Get into a pike position—arms straight and legs straight with your hips high in the air—with your feet on a bench or small box. Slowly lower yourself, and drive back up.
Sets: 4
Reps: 8
Rest: 60 sec.
Get into a pike position—arms straight and legs straight with your hips high in the air—with your feet on a bench or small box. Slowly lower yourself, and drive back up.
B2. Alternating Split Squat Jumps
Sets: 4
Reps: 5 each
Rest: 60 sec.
Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly, and jump as high as you can each time.
Sets: 4
Reps: 5 each
Rest: 60 sec.
Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly, and jump as high as you can each time.
C1. Salute Planks
Sets: 3
Reps: 5 (each arm)
Rest: 30 sec.
Get into a plank position. Bring one hand to your forehead in a salute position, and hold for three seconds before switching arms. Prevent your hips from twisting as you salute.
Sets: 3
Reps: 5 (each arm)
Rest: 30 sec.
Get into a plank position. Bring one hand to your forehead in a salute position, and hold for three seconds before switching arms. Prevent your hips from twisting as you salute.
C2. Body Saw
Sets: 3
Reps: 10
Rest: 30 sec.
Get into a plank position with only your feet on Valslides. Squeeze your glutes, and tighten your core. Then, push your body backward with your forearms as far as you can. Pull yourself back to the starting position, and repeat. The farther back you push, the harder you hit your core.
Sets: 3
Reps: 10
Rest: 30 sec.
Get into a plank position with only your feet on Valslides. Squeeze your glutes, and tighten your core. Then, push your body backward with your forearms as far as you can. Pull yourself back to the starting position, and repeat. The farther back you push, the harder you hit your core.
3. Burpee Finisher
Directions: Perform all A exercises, then all B exercises, then all C exercises.
A1. L-pullups
Sets: 5
Reps: 8
Rest: 60 seconds
Grab a pullup bar, and lift your legs in front of you so your body forms an L. Hold this position and perform your pullups.
Sets: 5
Reps: 8
Rest: 60 seconds
Grab a pullup bar, and lift your legs in front of you so your body forms an L. Hold this position and perform your pullups.
A2. Feet-elevated Pushups
Sets: 5
Reps: 15
Rest: 60 seconds
Perform a regular pushup with your feet on a small box or bench.
Sets: 5
Reps: 15
Rest: 60 seconds
Perform a regular pushup with your feet on a small box or bench.
B1. Skater Squat
Sets: 4
Reps: 10 reps
Rest: 60 seconds
Start from a stand, and bend one foot behind you. Then, squat down while trying to touch the knee of the bent leg onto the ground behind you. Let your torso lean, and reach your arms forward as you descend.
Sets: 4
Reps: 10 reps
Rest: 60 seconds
Start from a stand, and bend one foot behind you. Then, squat down while trying to touch the knee of the bent leg onto the ground behind you. Let your torso lean, and reach your arms forward as you descend.
B2. Single-Leg Box Squats
Sets: 4
Reps: 10
Rest: 60 seconds
Start by facing away from a bench or box. Lift one leg, sit back onto the bench, and come up without putting your other leg down. To make it harder, lower the bench.
Sets: 4
Reps: 10
Rest: 60 seconds
Start by facing away from a bench or box. Lift one leg, sit back onto the bench, and come up without putting your other leg down. To make it harder, lower the bench.
B3. Valslide Lateral Squat
Sets: 4
Reps: (10 each leg)
Rest: 60 seconds
Place one foot on a Valslide. Squat, and push your sliding leg directly out to the side while squatting down on your stationary leg. On your stationary leg, focus on sitting backward with your weight on your heel, keeping your chest tall, and keeping a neutral arch in your lower back.
Sets: 4
Reps: (10 each leg)
Rest: 60 seconds
Place one foot on a Valslide. Squat, and push your sliding leg directly out to the side while squatting down on your stationary leg. On your stationary leg, focus on sitting backward with your weight on your heel, keeping your chest tall, and keeping a neutral arch in your lower back.
C1. Burpees
Sets: 4
Reps: 10
Rest: 30 seconds
Start in a pushup position. Do one pushup and, as you rise, explosively pull your knees toward your chest and place your feet underneath your chest. Then, jump as high as you can. Once you land, put your hands on the ground and kick your legs behind to return to a pushup position. Repeat as fast as you can.
Sets: 4
Reps: 10
Rest: 30 seconds
Start in a pushup position. Do one pushup and, as you rise, explosively pull your knees toward your chest and place your feet underneath your chest. Then, jump as high as you can. Once you land, put your hands on the ground and kick your legs behind to return to a pushup position. Repeat as fast as you can.
4. Pullup to Failure
Directions: Perform all A exercises, then all B exercises, then all C exercises.
A1. Wide-grip Pullups
Sets: 5
Reps: Until failure
Rest: 90 sec.
Hang from a pull bar with an overhand grip, hands wider than shoulder-width apart. Squeeze your shoulder blades together, and pull yourself up until your chin is over the bar.
Sets: 5
Reps: Until failure
Rest: 90 sec.
Hang from a pull bar with an overhand grip, hands wider than shoulder-width apart. Squeeze your shoulder blades together, and pull yourself up until your chin is over the bar.
B1. Single-leg Box Squats
Sets: 4
Reps: 12
Rest: 60 sec.
Start by facing away from a bench or box. Lift one leg, sit back onto the bench, and come up without putting your other leg down. To make it harder, lower the bench.
Sets: 4
Reps: 12
Rest: 60 sec.
Start by facing away from a bench or box. Lift one leg, sit back onto the bench, and come up without putting your other leg down. To make it harder, lower the bench.
B2. Hip/thigh Extension
Sets: 4
Reps: 12
Rest: 60 sec.
Lie on your back and bend one knee so that it makes a 90° angle, and stick the other leg straight out. With your bent leg, squeeze your glute, push through your heel, push your hips up, and keep your hips level as you rise. Keep your straight leg extended throughout the exercise and keep it inline with your torso.
Sets: 4
Reps: 12
Rest: 60 sec.
Lie on your back and bend one knee so that it makes a 90° angle, and stick the other leg straight out. With your bent leg, squeeze your glute, push through your heel, push your hips up, and keep your hips level as you rise. Keep your straight leg extended throughout the exercise and keep it inline with your torso.
B3. Pushup + Overhead Reach
Sets: 4
Reps: 6 (each side)
Rest: 60 sec.
Place one palm on a slideboard or slider. From the pushup position, descend into a pushup while simultaneously reaching forward with the hand on the sliding surface. When you’re at the bottom of the pushup, your sliding arm should be locked out.
Sets: 4
Reps: 6 (each side)
Rest: 60 sec.
Place one palm on a slideboard or slider. From the pushup position, descend into a pushup while simultaneously reaching forward with the hand on the sliding surface. When you’re at the bottom of the pushup, your sliding arm should be locked out.
C1. Forward Crawl
Sets: 5
Duration: 30 sec. crawling
Rest: 30 sec. — Start on all fours, with your shoulders directly above your hands, your hips above your knees, and your knees an inch above the ground. Crawl forward by taking a tiny step with your right arm and left leg at the same time, and then another step with your left arm and right leg. Alternate while keeping your hips low and your head up. To increase the difficulty, crawl backwards or laterally.
Sets: 5
Duration: 30 sec. crawling
Rest: 30 sec. — Start on all fours, with your shoulders directly above your hands, your hips above your knees, and your knees an inch above the ground. Crawl forward by taking a tiny step with your right arm and left leg at the same time, and then another step with your left arm and right leg. Alternate while keeping your hips low and your head up. To increase the difficulty, crawl backwards or laterally.
5. Chinup and Slider Workout
Directions: Perform all A exercises, then all B exercises, then all C exercises.
A1. Slider Leg Curl
Sets: 6
Reps: 8
Rest: 60 sec.
Lie on your back with your feet on sliders. Start by squeezing your glutes and extending your hips. Then, curl your feet underneath your knees while keeping your hips extended and maintain a straight line from your shoulders to your knees. Remember: Every inch you curl your feet is another inch your hips need to rise.
Sets: 6
Reps: 8
Rest: 60 sec.
Lie on your back with your feet on sliders. Start by squeezing your glutes and extending your hips. Then, curl your feet underneath your knees while keeping your hips extended and maintain a straight line from your shoulders to your knees. Remember: Every inch you curl your feet is another inch your hips need to rise.
B1. Feet-elevated Pushups
Sets: 5
Reps: 8
Rest: 60 sec.
Perform a regular pushup with your feet on a small box or bench.
Sets: 5
Reps: 8
Rest: 60 sec.
Perform a regular pushup with your feet on a small box or bench.
B2. Chinups
Sets: 5
Reps: 8
Rest: 60 sec.
Grab a pullup bar shoulder-width apart with a supinated grip. Squeeze your shoulder blades together, and pull your chest to the bar.
Sets: 5
Reps: 8
Rest: 60 sec.
Grab a pullup bar shoulder-width apart with a supinated grip. Squeeze your shoulder blades together, and pull your chest to the bar.
C1. Alligator Drags
Sets: 4
Reps: 10
Rest: 30 sec.
Place both feet on a slideboard or on separate Valslides. Get into pushup position with your glutes squeezed and core tight. While keeping your arms straight, march forward with your arms while dragging your legs behind you. Keep your legs straight.
Sets: 4
Reps: 10
Rest: 30 sec.
Place both feet on a slideboard or on separate Valslides. Get into pushup position with your glutes squeezed and core tight. While keeping your arms straight, march forward with your arms while dragging your legs behind you. Keep your legs straight.
6. Full-body Bodyweight Workout (with warmup)
The warmup (will make total workout time greater than 20 minutes): Do all three exercises in a row, and then repeat the circuit again for a total of six sets.
1. Squat to Stand
Reps: 10
Reps: 10
2. Alternating Lunges (with hands behind head)
Reps: 10 (each leg)
Reps: 10 (each leg)
3. Lateral Lunges (hands in front)
Reps: 10 (each leg)
Reps: 10 (each leg)
The workout: Do all A exercises, then all B exercises. For example, you’ll do A1, then A2, then A3, and then start over with glute bridge marches for the second set. Do the same for the B exercises.
A2. Pushups
Sets: 2 Reps: As many as possible
Sets: 2 Reps: As many as possible
A3. Bulgarian Split Squat (foot on chair, box, or bench)
Sets: 2 Reps: 12 (per leg)
Sets: 2 Reps: 12 (per leg)
B1. Donkey Kicks
Sets: 2 Reps: 12
Sets: 2 Reps: 12
B2. Plank to Pushup
Sets: 2 Reps: 12
Sets: 2 Reps: 12
B3. Straight Leg Situp (reach for ceiling)
Sets: 2 Reps: 10
Sets: 2 Reps: 10
7. Dumbbell Workout
Directions: Do all A exercises then all B exercises. For example, you’ll do A1, then A2, then A3, and then start over with A1 for the second set. Do the same for the B exercises.
A1. Bulgarian Split Squat
Sets: 2
Reps: 6 (each leg)
Sets: 2
Reps: 6 (each leg)
A2. Single Arm Dumbbell Floor Press
Sets: 2
Reps: 8 (each arm)
Use a neutral grip and touch the dumbbell to your armpit on each rep.
Sets: 2
Reps: 8 (each arm)
Use a neutral grip and touch the dumbbell to your armpit on each rep.
A3. Chest-supported Dumbbell Row
Sets: 2
Reps: 10
Set bench to approximately 35° angle, stand with toes on floor and body facing bench. Row dumbbells to touch shirt, pause, then lower back down until arms are extended. If you don’t have a bench, do standing bentover dumbbell rows.
Sets: 2
Reps: 10
Set bench to approximately 35° angle, stand with toes on floor and body facing bench. Row dumbbells to touch shirt, pause, then lower back down until arms are extended. If you don’t have a bench, do standing bentover dumbbell rows.
B1. Goblet Squat
Sets: 2
Reps: 20
Sets: 2
Reps: 20
B2. Dumbbell Pushup
Sets: 2
Reps: AMRAP
Sets: 2
Reps: AMRAP
B3. Bentover Reverse Flye
Sets: 2
Reps: 12
Sets: 2
Reps: 12
8. Valslide Workout
Directions: Do all A exercises then all B exercises. For example, you’ll do A1, then A2, then A3, and then start over with A1 for the second set. Do the same for the B exercises.
A1. Sliding Reverse Lunge
Sets: 2
Reps: 15
Sets: 2
Reps: 15
A2. Bodysaw
Sets: 2
Reps: 15
Sets: 2
Reps: 15
A3. Pushups
Sets: 2
Reps: 15
Sets: 2
Reps: 15
B1. Sliding Leg Curls
Sets: 2
Reps: 15
Sets: 2
Reps: 15
B2. Sliding Pike
Sets: 2
Reps: 15
Sets: 2
Reps: 15
B3. Sliding Mountain Climbers
Sets: 2
Reps: 15 (each leg)
Sets: 2
Reps: 15 (each leg)
9. Bodyweight Upper Body
Directions: Repeat this circuit as many times as possible in 20 minutes.
1. Pushups
Reps: 10
Reps: 10
2. Straight-leg Situps
Reps: 10
Reps: 10
3. Bodyweight Triceps Extensions
Reps: 10
Reps: 10
4. Plank
Duration: 30 seconds
Duration: 30 seconds
10. Bodyweight Lower Body/Abs
Directions: Do all A exercises, then all B exercises, then all C exercises.
A1. Bulgarian Split Squat Jumps
Sets: 3
Reps: 6 (each leg)
Sets: 3
Reps: 6 (each leg)
B1. Bulgarian Split Squat Countdowns
Sets: 2
Reps: 21 (6 to 1) — Do six reps, then do a six-second iso hold with your rear knee just off the floor. Go straight into five reps followed by a five-second iso hold, then four, etc, all the way down to one rep. In total, it’s 21 reps, and 21 seconds of holds.
Sets: 2
Reps: 21 (6 to 1) — Do six reps, then do a six-second iso hold with your rear knee just off the floor. Go straight into five reps followed by a five-second iso hold, then four, etc, all the way down to one rep. In total, it’s 21 reps, and 21 seconds of holds.
B2. Straight-leg Situps
Sets: 2
Reps: 15
Sets: 2
Reps: 15
C1. Glute Bridge V Walkouts
Sets: 2
Reps: 6
Sets: 2
Reps: 6
C2. Straight-leg Reverse Crunch
Sets: 2
Reps: 12
Sets: 2
Reps: 12
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