Body weight training uses more muscle groups than the specific ones targeted by traditional equipment training. Body weight training is easy to do anywhere and very effective with building fundamental strength and conditioning. My favorite body weight exercises are: push-ups, pull-ups, planks, wall sits, and jump squats.

Push-ups are one of the most effective techniques to utilize in your workouts. Not only do you gain functional strength, you also tone your shoulders and chest very well. Push-ups can be done in many variations to increase intensity and target different muscles (ex: incline push-up, decline push up, handstand push-up). Followed by pull-ups which are very engaging not only for your upper body but also your core, lats, and spine. Pull-ups take practice and consistency to master but you’ll be glad to have them in your regimen.

Planks are a great replacement to sit ups, which are not good for your back. Planks can also be done in variations such as: side planks, low planks, and high planks. Not only will you strengthen your core, you’ll also tone your abs.

As an athlete and frequent runner, I love to do wall sits. They’re an easy way to strengthen my knees and hamstrings. Remember to sit low and feel the burn. Finish your leg workout with jump squats. They are a great plyometric move to work on explosiveness and tone your entire leg.

Here’s a quick workout to try out:

Complete 3-5 Sets

10 Push Ups
10 Pull Ups
1 Minute Plank
1 Minute Wall Sit
15 Jump Squats

There’s no need for weights, book a trainer on Kanthaka and get your sweat on anywhere!

by Marvin Goodly

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