You Can Do This Bodyweight Workout Right in Your Living Room

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At this point in your social-distancing journey, at-home solo workouts have likely become your new sweat BFF. And for most people, that means bodyweight-only exercises have taken the place of studio classes and gym sessions that call for weights and other gear. While it might seem like a setback for some, it is a good thing—the best bodyweight exercises test your form and give you a chance to perfect it, require zero equipment and little space, and, paired together, can add up to a total-body strength training workout.

“It's understandable to think that a bodyweight workout might not be challenging enough for you, especially if you're used to lifting weights—but you might be surprised,” says Adam Rosante, CPT, CSCS, strength and nutrition coach and creator of Gym Class with Adam, a free online gym class for kids K-6. “From adjusting reps and sets, to tweaking the tempo of the moves, to creating timed challenges and changing the angle of your body, there are plenty of ways to ramp up the difficulty of bodyweight exercises—or dial it back if you're just starting.”

RELATED: 8 Ways to Amp Up Your Bodyweight Workout

Whenever you’re trying a new workout, you want to first focus on nailing your form on each move, says Rosante. Performing bodyweight exercises allows you to tune into body alignment and what you should be feeling—so really pay attention to the muscle groups you're working as you go. Once you master each exercise, it's time to take them to the next level.

To get you started on a no-weight workout at home, Rosante breaks down the form on 12 of the best bodyweight exercises, plus how to regress and progress them, and the ideal way to turn them into a sweaty exercise session.

1. Air Squats

squat squat

3. Bulgarian Split Squats 

bulgarian-split-squat bulgarian-split-squat

5. Bird Dog

bird-dog-warmup-health-mag-october-2019 bird-dog-warmup-health-mag-october-2019 , so engage your midsection and maintain a flat back. Also, flex your feet, pressing through your heel to extend the leg.

Turn it down: Extend one arm and one leg at a time, instead of an arm and a leg together. 

Turn it up: Turn up the burn in your core by doing this same move, but from a plank position. You’ll lift opposite arm and leg, hold for 3-6 seconds, then place back down and switch sides.

mountain-climbers.gif mountain-climbers.gif by increasing the speed, but don't let your quickness wreck your form.

Turn it down: Keep it slow if you need to to maintain a strong plank. 

Turn it up: Pick up the speed, like you're sprinting in plank position.

RELATED: 10 Moves for a Cardio Workout at Home—No Equipment Required

7. Pistol Squat

pistol-squat-bench pistol-squat-bench yet? Keep the move on two legs. Or if you have that down, start by sitting on a tall chair, bench, box, or your couch, with one foot planted and the other extended in front of you, a few inches off the floor. Extend arms in front of you. Lean back and rock forward to create some momentum as you drive the arms down and planted foot into the floor to stand up. Just make sure not to send all your weight to the ball of the foot. Lower back to the seat and repeat. Remove the rocking when you’re ready for the next progression. 

Turn it up: If you have your pistol squat down—and you can come back up—grab some weight, like dumbbells if you have them. You can also slow the move down and focus on control as you lower and stand.

8. Plank Up-Downs

arm exercises at home up down plank arm exercises at home up down plank , shoulders over wrists, forming a straight line from shoulders to heels. Lower one forearm to the ground, shoulder over elbow, and then the other. Then, place one palm back on the ground, arm extended, and then the other. Continue alternating.

Form tip: Keep your shoulders stacked over the wrists or elbows the entire time—your hands are just replacing the elbows and vice versa as you go. Also, keep your hips in line with your shoulders—don’t pike ‘em up or drop ‘em low. Both your abs and shoulders should be working overtime, but don't forget to squeeze your glutes and activate your legs, too.

Turn it down: Place your knees on the ground in a modified plank position to complete the move.

Turn it up: Increase the speed as much as you can without breaking form. You can also place a small pillow or yoga block on your back, making sure you don't let it fall, to test your stability.

RELATED: 20 Plank Exercises You Can Do at Home

9. Alternating Side Lunge

lateral lunge to balance lateral lunge to balance ).

RELATED: 5 No-Equipment Back Exercises You Need in Your Life

11. V-Up

V-up V-up . Lower your body all the way to the floor, and then push back up. Immediately jump your feet back up to your hands. Drive up through your heels and jump straight up, clapping hands overhead. Land softly. Repeat.

Form tip: The key to a good burpee is not arching or rounding the back—keep your core tight and spine in a neutral position. This is a total-body move!

Turn it down: Eliminate the jumps. Step backward and forward in the burpee, and come to your toes at the top instead of a hop. You can also keep your chest off the floor, hitting a plank at the bottom of the move.

Turn it up: Go for speed, without wrecking form. You’ll test your strength, and even more so, your cardio capacity.

RELATED: This Next-Level Burpee Tones Your Abs and Shoulders Like Crazy

Turn these bodyweight exercises into a strength workout

These 12 moves make two separate workouts, which Rosante suggests alternating on Mondays, Wednesdays, and Fridays. Warm up before you jump in, with active stretches. Perform each of the moves back to back for 30 seconds each, maintaining strong form and only resting when you need it. After the last exercise, rest for 45-60 seconds. Then repeat from the top for 3-4 rounds. Your plan will look like this:

bodyweight-workout-graphic bodyweight-workout-graphic  newsletter