Step up your fitness game with bodyweight exercises – an accessible, affordable, and effortless way to enhance health. Forgo the swanky equipment or costly gym memberships; all you need is a bit of space! And wherever that may be home, park, or vacation spot – these moves will work wonders for building muscle strength & endurance as well as balance & flexibility throughout the body… forging core muscles ideal for running/cycling; even relieving stress through endorphin release—all prompting feelings of joyous elation. Squats, push-ups, planks, lunges, and mountain climbers are ready at hand– so go ahead and give them a try today!
The lateral squat using bodyweight is a great exercise to work your lower body, especially your glutes. This unilateral movement helps improve your balance and flexibility, while also strengthening your legs, hips, and core. How to Do The Movement Start standing with your feet shoulder-width apart and parallel. Bend your knees and shift your weight…
The bodyweight lateral lunge is a fantastic exercise for building lower body strength, enhancing balance, and increasing flexibility. This movement works the quads, hamstrings, glutes, and inner thighs, while also engaging the core for stability. Using assistance—such as a chair, resistance band, or wall—can help beginners improve form and mobility while performing this lunge variation….
The get-up using bodyweight is a full-body exercise that works a variety of muscle groups while also improving core strength and stability. This move can be done with just your body weight or with the added resistance of a medicine ball, dumbbell, or kettlebell. Demonstration Exercise instructional video. Keep your arm vertical throughout the…
This core exercise targets your quads, hamstrings and glutes. The Bodyweight Cross-Over Step-Up Exercise Exercise instructional video. Keep your ribs down and don’t arch your back as you’re moving. Step across your body while keeping your hips square. Keep your weight rooted through your heel – Don’t come up onto your toes. Step up…
This exercise targets your lower and upper back muscles, obliques, and hamstrings. The Bird Dog Exercise instructional video. Lower with your weight on your forward heel. Don’t let your hips open up at the bottom. Keep them squared forward. Keep your lower back neutral by pulling your ribs down with your abs and keeping…
At The Body Blueprint, we understand that there is an entire world of benefits to be found in the bear crawl exercise. From a range of motion and speed and agility to engaging your core for strength and stability; from hips and shoulders to strength and conditioning; balance and coordination, and full-body workout routine –…
This core exercise targets your quads, hamstrings, glutes, calves, lower back, and lats. The Assisted Reverse Lunge With Blocked Knee Exercise instructional video. 1. Lower so that at the bottom your knees are both around 90 degrees. 2. Don’t let your hips open up at the bottom. Keep them squared forward. 3. Keep your…
The Assisted Lateral Squat is a perfect exercise for anyone looking to build strength, improve balance and mobility, and reduce the risk of injury. This movement pattern works both your upper body and lower body muscles simultaneously, allowing you to perform the exercise with heavier loads than traditional squat variations. It also provides an opportunity…
This exercise targets your quads, hamstrings, glutes, calves, lower back, shoulders, and traps. The Assisted Bodyweight Squat to Box Exercise instructional video. 1. Lock your ribs down with your abs. 2. Keep your feet straight ahead. 3. Push your hips back onto the box. 4. Keep your knees straight out over your toes. Instruction…
The Alternating Lateral Lunge Walk is a workout that will increase your body strength and fitness, while also helping you to work on your range of motion, reduce the risk of injury and even lose weight. As you complete the prescribed sets with proper form and time, you’ll feel the glutes and quads as they…