Body-Weight Training Workout. No equipment required.

February 3, 2017

body-weight training workout, weight loss workout

Body-Weight Training Workout that is great for fat loss.

This Body-Weight Training Workout requires no equipment and can be done anywhere. It increases muscle tone, reduces fat, develops a strong core, and improves range of motion, yet it is less strenuous than heavy weight lifting.

Workout Instructions:

Warm up for 5 minutes with any basic movement – such as walking, marching in place, or alternating knee lifts – to get your heart rate slightly elevated and to raise your body temperature.
Begin by completing one set of each exercise and build up to a workout of three complete sets. You can do this by repeating each individual exercise three times or repeating the entire circuit of exercises three times.
Begin with the basic variation and work up to intermediate and advanced progressions.
To add intensity and/or a cardiovascular effect, perform these exercises with no rest in between.
Follow this workout with a light stretch for the major muscle groups.
Try this workout 4 to 6 days a week.

Lunge Rotation

Begin in a stand with your right leg forward and your left leg back, heel off the floor. Extend your arms in front of you with your hands clasped together at chest level, your shoulders rolled back, and your navel pulled toward your spine. Bend your right knee until your right thigh is parallel to the floor. At the same time, rotate your torso to the right as far as you can, keeping your hands together in front of your chest. Straighten your legs and rotate your torso back to the center. Repeat for 1 minute and then switch legs and repeat for 1 minute, rotating to the left.

Tips:

Keep the shin of the front leg perpendicular to the floor and don’t let your knee go past your toes.
Squeeze the buttock of the rear leg to press the hip forward and to avoid “dipping” pelvis.
Avoid leaning forward or arching back

Intermediate level: begin with feet together and step forward into the lunge and rotation.

Advanced level: begin started on one leg with the other knee lifted. Step forward with the raised leg into the lunge and rotation. As you push back to standing, raise the knee again and balance on one leg.

Push Ups

Begin on your hands and knees with your hands a little wider than shoulder-width apart and your thumbs in line with your chest. Slide your knees back slightly until you create one long line from your knees to the crown of your head, keeping your back neutral and your navel pulled toward your spine. Slowly bend your elbows out to the sides and lower your chest to the floor, stopping when your upper arms are parallel to the floor. Keep your shoulders rolled back and push back up to the starting position. Do as many as you can for 60 seconds.

Tips:

Keep your abdominal muscles engaged at all times and don’t allow your back to arch.
Avoid looking at your knees or letting your shoulders elevate toward your ears.
If you have trouble with the basic push up, try an incline push up at a wall or sink/table.

Intermediate level: extend one leg so that you are balanced on the knee of one leg and the toes of the other.

Advanced level: extend both legs so that your toes are tucked under and you create one long line from your heels to the crown of your head. You will be supporting your weight on just your hands and toes.

Squat reach

Stand with your feet shoulder-width apart, toes pointing forward, and your arms by your sides. Keep your chest lifted and your abdominals tight. Squat until your thighs are parallel to the floor and hands touch your thighs, calves, or ankles. Push into your heels and return to standing, extending your arms overhead. Keep your spine neutral and your chest lifted the entire time. Repeat for 1 minute.

Tips:

Drive through your hips by squeezing your glutes.
After each squat, try to straighten your arms, biceps by your ears and fingers reaching to the ceiling.
At the top of the move, pull your shoulders down away from your ears and pull your navel to your spine to keep your back from arching.

Intermediate level: as you stand up, lift one knee. Alternate sides.

Advanced level: as you lift your right knee on the way up, reach back with your left arm (your right arm is still reaching up) to extend and rotate your torso. Alternate sides.

Back extensions

Lie facedown. Bend your elbows so that your hands are in line with your ears, palms down, about 6 inches away from your head. Gently contract the muscles of your midback, squeezing your shoulder blades together so that your torso, hands, arms and shoulders come off the floor. Hold for a moment than return to the starting position. Repeat for 1 minute.

Tips:

Keep your legs straight, parallel, engaged and on the floor, and pull your navel in.
Try to keep your hands, elbows and shoulders in one plane as you squeeze your shoulder blades together and lift.
Keep your chin tucked down to keep the back of your neck elongated.

Intermediate level: lift your legs off the floor.

Advanced level: While your legs and torso are raised, extend your arms out beyond your head, then pull them back again before lowering your body to the floor.

Single leg bridge

Lie on your back. Bend your knees and place your feet flat on the floor, feet and knees together, toes pointing forward. Bring your left knee into your chest, holding on to the shin. Squeeze your buttocks and lift your hips off the floor, keeping your left knee pulled in to your chest. Hold for a moment, than release your hips down to the floor. Repeat for 1 minute, then switch legs and repeat.