So you thought you need barbells, dumbbells, benches and other fitness equipment to maintain a great body. Well, bear this in your mind that our muscles are basically dumb. They only understand two types of actions, stretching out and tensing up. That said; you can achieve an awesome physique sans fancy equipment. All you need is to follow any of the body weight exercise routines you know. These routines help you develop strength and a physique, which would simply boost your self esteem. So, if you are tired of pumping iron, here is a list of 9 bodyweight workouts you can do anywhere and still get the same results.
Inching ahead to fitness
This one is quite an effective way to fight all that extra flab. To begin with this one, you need to stand straight and keep your legs straight to the extent of letting your fingertips touch the floor. Now while keeping the legs straight, of course not locked, slowly end your body towards the floor and then let your palm touch the floor. Now, walk the hands forward and once in a pushup stance, start taking small steps to let your feet meet your hands. Continue with this routine for at least 7-8 reps.
Jump in joy
Known as the tuck jump, this one would leave your body drained. But before starting with this jumping routine, remember, you need not get into this exercise if you have weak knees or problems with your joints. To begin with this routine, stand while keeping your knees slightly bent. Now jump as high as possible and bring the knees close towards the chest while stretching the arms out straight. Now when you land on the ground, your knees should be slightly bent and the moment you land, jump again. Your shoes must give you ample cushion.
Crawl like a bear
Known as the bear crawl, this exercise is one of the best for a complete body workout. It takes care of your body from head to toe while strengthening the core. Bear crawls literally blast your arms and shoulders. Start this routine by standing on all your four limbs, like a bear.
Now, tighten the core and slowly inch forward with the right arm and right knee. Then move on the left side. Continue with this routine for 8-10 reps and gradually increase the reps as your stamina increases. The results will begin showing soon.
The plyometric pushup
All you need to do to begin with this exercise is a small, ideally well-padded, raised area (even a tree stump). Now, bring your body in the plank position and put one hand on the raised surface and the other on the ground. While keeping your body straight, perform the pushup. And as you come up, you power yourself up so that you can switch hand positions in air and land with your other hand on the surface. You must perform 4 sets of 15 reps each. You must be very careful while doing this as it is a relatively risky move.
Try the triceps
Effects of this routine are fantastic and get visible within a few weeks of starting this exercise. The best way to start with these dips is to look for a bench. Turn your back to the bench and rest your hands on a bench and rest your legs on the ground straight ahead. Remember, you need to keep your chest up and your back straight and stiff. This move shall rip your triceps soon. If you find it tough to keep your body upright while keeping the legs straight, you may bend your knees slightly and put your feet flat on the ground to make it slightly easy.
Game for mountaineering
This one works wonders on your legs and taxes your arms as well. To start with this routine, stand on your hands and knees and then put your weight on your hands and feet. Now place one leg forward under your chest and let the other one be straight back behind you. While keeping your hands on the ground and your core stiff; start jumping and switching legs. Now repeat the routine with the left leg. Repeat this routine for four sets of ten reps each. If you have any discomfort in doing this, immediately discontinue with this exercise.
The L-seat
This exercise is great for the cores and triceps so you must try this as frequently as possible. To begin with this exercise, sit on the floor and keep your limbs straight and your hands sticking to your body so that they get to touch your glutes. Now, you need to tighten your leg muscles so that they are virtually locked. Next, push up with your arms and make your abs stiff. All this has to be done in one coordinated move while holding the L-seat stance for as long as possible and comfortable.
Try the burpees
Burpees are one of the most effective complete-body workouts. They start in a low squat stance with hands perched on the floor. Now, kick your feet back in a pushup position. Then, complete a push-up and immediately return to the original squat position. Now, leap up as high as you can before squatting and getting back into the pushup position. Continue for 2 sets of five reps each. Remember, burpees are to be done at a quick pace. So, change positions as fast as you can, without losing the rhythm, if you wish to see fantastic results.
Plank down
Well, it is not about walking the plank. It is slightly tougher. You need to lie down facing the floor with your forearms resting completely on the floor and hands clasped. Now extend the legs behind the body and lift it on the toes. While keeping the back straight, you must tighten the core and hold the stance at least for 30 seconds or as long as you can bear. Repeat it 10-15 times for good results.