Body Weight Training: 5 Gym-Free Moves - Men's Fitness

Body Weight Training: 5 Gym-Free Moves

Here’s a workout that builds strength, balance and flexibility — no fancy gym equipment required.

Lindsay Silberman

Body Weight Training: 5 Gym-Free Moves

 

We’ve preached about the benefits of body weight training before — and we’re about to do it again. Body weight exercises are not only simple and convenient, but they’re also a great way to improve strength, balance and flexibility in one shot. Not to mention, you won’t even need to leave the house to get in a solid workout. “One of the best parts about body weight training is that you don’t need specialized equipment,” says Matt Basso, a personal trainer and president of the New York-based Iron Lotus Personal Training. “It’s a great way to exercise when you’re traveling, or even if you’re too busy to hit up the gym.”

 

Here are some of Basso’s favorite body weight exercises, no gym required. For beginners, he suggests cycling through the exercises (10 reps each) as a circuit, repeating the whole circuit three times. If you’re more experienced, crush the exercises to failure.

 

 

Single Leg Squats (Pistols)

 

Balance on one leg and fully extend the opposite leg out in front of you. Squat down as deep as possible on the planted leg and return to starting position. Complete 10 reps for each side.Basso says: Since one leg is out in front, you’re getting both core activation and quad activation. By putting all of your body weight on one leg, you’re loading as much as possible onto the hamstring and glute.

Spiderman Push Up

 

Get into a traditional push up position. When you move toward the floor, bring your right knee to your right elbow, keeping it off the ground. Press back up to starting position and alternate sides.Basso says: You’re getting a crunch while also doing a pushup. By moving your knee to your elbow, it forces that side — and all of core muscles — to fire even more. Plus, when you deload one side, it adds extra workload to your arms and chest.



Lateral Lunge to Dragon Squat

Start standing with legs straight and wider than shoulder-width apart (about a foot and a half from heel to heel). Bend your left knee to squat down onto that leg laterally, keeping right leg straight. Squat down laterally onto your left leg. When you raise out of the lateral squat, step behind your right leg and sink into a squat while keeping the your right leg straight. Then push back up and through the starting position.

 

Basso says: It’s a one-combination movement that is actually a two-for-one exercise because you are working both legs.

 

 

Fighter Knees

 

Start in a split squat position. Explosively bring your back knee forward as if you were kneeing someone standing in front of you. As you stand up, touch your knee to your opposite elbow using a hard rotation through the core and extension of the front leg. Return to the start for the next rep.

 

Basso says: This move mimics how a martial artist or fighter would throw a knee. You’re getting rotation and forcing your abs to work as hard as they possibly can. The power of torque (rotation) will fire abs more than any other exercise.

 

 

Plank Push Ups

Start in a prone plank on your forearms and press yourself up away from the ground one arm at a time into a push-up, while maintaining perfect plank position. Press first with your left forearm keeping your right palm on the ground. Then return to prone position. Press with your right forearm while your left palm remains on the ground. Alternate. If you want to make it more challenging, lift a leg (hip extension).

 

Basso says: Planks alone are spectacular, but when you add a dynamic movement to the exercise, such as pushing up, you're taking things to the next level. It’s great for the core, plus your triceps and chest have to work harder as they must lift and lower your body at a controlled pace.

 

 

 

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