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15 POWERFUL Body Weight Exercises

15 POWERFUL Body Weight Exercises

March 06, 2017

by Marissa Spade

At AboutTime, we know what it is like to have a busy schedule balancing work life, home life, and anything else life throws at you. We all have those days sometimes that we might not be able to get to the gym, but don’t really have the resources at home to complete a good workout. It can be hard to fit a good workout in at home especially after a hectic day.

We put together some powerful body weight exercises that you can perform anywhere without weights, so that you can still accomplish your workout and balance your busy life!

Pre-Exercise Materials:

A yoga mat ( it might make some of these exercises a bit more comfortable)
A water bottle
A towel (some of these exercises can get a little intense & you might get sweaty)
AboutTime Aux Pre Workout -A scoop mixed with water will give you the boost you need to get that workout done!
Comfortable clothes and shoes

1. Squats

This is the staple of all full body exercises. Squats not only focus on your glutes, and legs but work your core and abdominal muscles and help improve balance and coordination, making them the perfect at-home full body workout.

2. Single Leg Squats

Source: Reebok CrossFit

This exercise is also known as the Pistol Squat, and works the lower body muscles such as hamstrings, quadriceps, glutes, and calves. One-legged squats will allow you to find balance and help build strength in your core abdominal muscles.

3. Squat Jumps

Source: XHIT Daily

Much like normal squats, Squat Jumps work your glutes, hamstrings, quads, and core muscles. This exercise will help you burn calories, lose fat, and boost your endurance, making it a perfect at-home full body exercise.

4. Push-Ups

When you do a push-up, you are strengthening your upper body and your core. This helps to build strength in your arms as well. This is an exercise that can performed just about anywhere as long as you have enough space.

5. Plank

This is one of the best exercises for a toned stomach because it works all the muscles in your core. It helps with endurance and strength as well.

6. Side Planks

The side plank works mainly the muscles in your core. This is a great body weight exercise for strengthening your back and challenging your abdominal muscles.

7. Mountain Climbers

Source: via GIPHY, and abikiniaday.com

Mountain climbers are a great cardio exercise that work multiple muscles in your body. They work biceps, triceps, quads, and hamstrings. This exercise also builds arm strength and challenges your core abdominal muscles.

8. Burpees

Source: scotthermanfitness

Burpees are a full body strength and training workout. This exercise works arms, chest, quads, glutes, hamstrings, and abdominal muscles. This is a great exercise for burning calories as well.

9. Lunges

Lunges are a great exercise to work multiple muscles. Your hips, butt, hamstrings, and quads are all targeted with lunges. Along with your calf muscles, abdominal muscles, and back muscles. This is also a great body weight workout to help your body burn calories.

10. Side Lunges

Side lunges are a great lower body workout. They work glutes, hamstrings, quadriceps, abductors, and hip flexors. This helps with your core, and help you with maintaining good posture as well.

11. Bicycle Crunches

Bicycle crunches target all your abdominal muscles and work your upper abdominal muscles and obliques. The “pedaling” motion targets your upper thigh muscles.

12. Crunches

Source: livestrong

This is an exercise that so many people do incorrectly and do not see results. If done in the proper form, crunches will target all your upper abdominal muscles and work your obliques.

13. Double Leg Lifts

This Pilates exercise strongly works your core. Double leg lifts target lower abdominal muscles while working your quads and glutes.

14. Lying Hip Raises

Source: LivestrongWoman

Lying Hip Raises work your glutes and hamstring muscles. This exercise also works your abdominal muscles, obliques, and both your middle + lower back muscles.

15. Triceps Dips

Source: via GIPHY and www.glamour.com

Tricep Dips are a great exercise to work your triceps, chest muscles, and your front shoulders. This builds strength in your upper body. This is a quick exercise that can be done using a desk, table, or chair.

Post-Workout:

SMILE! There is no better feeling than knowing you accomplished a workout even during a busy day.
Breathe and relax. Take a moment to rest before moving on to the next goal of the day.
Make an AboutTime Whey Protein Isolate Smoothie! A yummy and healthy way to recover after your workout.

March 06, 2017

by Marissa Spade

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15 POWERFUL Body Weight Exercises