It’s that time of the year again and what would a bucket list of new resolutions be without a cheatsheet on full-body exercises?
Is a workout possible without equipment?
Let’s be realistic, at the start of a new year, people generally don’t have the money to start a home gym, decked with weight training equipment. Hopefuls with potbellies and fat to burn usually resort to a cardio-intensive training regimen or commit to a monthly gym membership.
If you have never taken up a health and fitness lifestyle, or, attempted to before, jumping right into a lengthy gym contract can easily turn into a nightmare. You will either find yourself paying for something you can’t commit to, or worse, end up in debt.
Fortunately, options are plenty and in the wise words of the great George Herbert, to him that will, ways are not wanting.
Full-body exercises you can try without equipment
It is important to note that, before tempting fate with any of the exercises listed below, it’s best you consult your doctor or physician for advice on how to start your health and fitness journey.
Going into a new training regimen can cause more harm than good in the beginning. So, keep that in mind.
The following full-body exercises can be performed anywhere and, better yet, you do not need equipment.
According to Medical News Today, a full-body exercise “uses a variety of muscle groups in a person’s body, rather than just one.”
“No exercise will work every muscle, but these exercises typically work across the upper body, lower body, and core,” the medical publication notes.
Try out any of these full-body exercises on a consistent basis, using your own mixture of reps, and you should achieve similar results as you would if you trained with equipment.
Burpees
To perform a burpee:
- start off in a plank position;
- do a push-up; then
- jump up to a standing position
Dips
To perform a dip:
- sit on the edge of a bench and place hands on either side for support;
- straighten your arms;
- make sure your feet are flat on the ground with your knees bent at a 90-degree angle;
- dip down until your elbows are positioned at a 90-degree angle;
- hold the dip for three seconds; then
- lift yourself up to the starting position
Inverted rows
To perform an inverted row:
- lie beneath a table, or a sturdy, parallel bar;
- grab the table/bar with both hands in an overhand grip (hands must be parallel to your shoulders);
- pull yourself up until your chest touches the table/bar; then
- lower your body slowly
Jumping jacks
To perform jumping jacks:
- stand upright with your legs together and arms at your sides;
- bend your knees slightly;
- jump into the air as you spread your legs apart and stretch your arms out and over your head; then
- jump back to starting position
Lunges
To perform lunges:
- stand with your feet parallel to your hip;
- with your hands placed on your hip, take a big step forward with one leg, while the other is rooted in position, only bending at the knees;
- when the rooted knee touches the floor, push it back up; and
- return to the starting position.
Mountain climbers
To perform mountain climbers:
- position yourself in a plank;
- place your right foot near your right hand, extending the left leg behind you; then
- switch your legs in a smooth motion, keeping your arms in the same position.
Plank
To perform a plank:
- position yourself in a plank;
- make sure shoulders are directly above your hands;
- slowly lower your body until the core is parallel to the rest of your body; then
- hold the position firmly for at least 15 seconds
Pull-ups
To perform a pull-up:
- stand directly below a sturdy bar;
- position your hands in an overhand grip;
- make sure your hands are slightly wide apart from your shoulders;
- pull your body up until your chin is over the bar; then
- slowly lower your body to the starting position.
Push-ups
To perform a push-up:
- position yourself in a plank;
- make sure your hands are slightly wider than your shoulders;
- lower your body until your chest nearly touches the floor; then
- push yourself back up.
Squats
To perform a squat:
- stand with your feet slightly wider than your hip;
- slightly bend your knees;
- push your hips back while keeping your shoulders upright and straight;
- lower your body into a squat (knees bent, stick buttocks out);
- push your body up into the starting position.