Guest Post – David Dack’s anywhere bodyweight exercise routine

In case you are looking to stay in shape all year round but don’t have access  to a gym or training equipment, then keeping your fitness afloat can prove tricky.  Nevertheless, the best training tool in the world lies within you. Hint: it’s your body.

Bodyweight exercises are a convenient, and effective way to improve strength, flexibility and balance without paying for hefty gym fees or fancy equipments. In fact, bodyweight exercises are some of the most taxing and efficient exercises you can do. Most of them are simple, effective, scalable and can be performed almost anywhere anytime.

All you need for the job is your body (and maybe a mat) and off you go.

Therefore, here is an anywhere-bodyweight workout that delivers. This routine will help you stay toned, energized and fit with minimal space and no equipment.

Good Form is King

Please make sure to perform the exercises with good form at all times. If you do them with bad form, you will be hurting yourself, as well as hindering your fitness growth. So be careful and make proper form the priority at all time.

Perform one set of the given number of repetitions for each exercise, then move to the next exercise with no rest. Once you have complete the last exercise, rest for one two minutes and repeat the entire circuit for two to three times.

Mountain Climbers

Start in a push-up position with your hands directly under the chest at shoulder width apart with straight and firm arms. Your body should form a straight line from head to heels.

Next, while keeping your upper body steady and firm, lift your right foot off the floor, and bring the knee as close to your chest as you can, then go back to the starting position and repeat with the left leg.

To up the ante, keep alternating, right knee then left knee to the chest, for 20 to 30 reps to complete one set.

Hindu Pushups

Begin on all fours position of a regular pushup with your feet spread wider than shoulder width. Walk your hands backwards so your butt sticks up in the air, your arms and legs are straight, and you are looking back through your legs. Your body should form an inverted “V” shape.

As you inhale deeply, lower yourself to the floor by leading with your chest and bending your elbows, and get as close as possible to the floor without touching it. Before your head hits the floor, start to arch your spine, extend your arms and lift your head so that you are looking towards the ceiling.

While keeping your arms straight, exhale, lift your hips and move your body back to the starting position, arms and legs straight. That’s one rep.

Aim for 12 reps to complete one set.

Jump Squats

Begin by standing as tall as you can with your feet spread shoulder-width apart, and lower back slightly arched.

Next, cross your arms over your chest, then with  your back straight and head up, lower down into a squat as you inhale until your knees are bent at roughly 90 degrees. Then, while activating the core, jump straight up explosively in the air as high as you can, using the thighs are springs.

Make sure to land on the ground as quietly as possible, which calls for a lot of core control. As you land, sink back into the next squat position, then explode again.

Aim for 20 reps to complete one set.

Plank with Alternating Arm and Leg Raise

Get into a push-up position with both arms straight, fingers pointed forward and core activated.

Next, while contracting the core,  simultaneously lift your right arm and left leg and extend them both until they are parallel to the ground and level with your torso.  This requires a lot of core engagement to keep the body steady.

Hold for a moment, then return to starting position and change sides.

Perform 8 to 10 repetition per side to complete one set.

Burpees

To perform the burpee with the right form, start off by standing with feet shoulder width apart, chest and head up and core engaged.

Squat down by bending your knees, lower your body toward the floor, then put your hands on the ground in front of you. Next, kick your feet back to assume a standard pushup position, with  legs are fully extended, abdominals tights, and arms straight.

Then in one quick motion, jump your feet back to the squat position and jump in the air as high as you can from the squat position. That’s one rep. Repeat as fast as possible.

About the Author

David Dack is fitness author and enthusiast. He is a regular contributor to some of the major fitness magazines and online publications. For more tips and training guidelines go to his blog RunnerBlueprint. You can also follow David on Twitter: @DavidDack