The Best Body Weight Exercises

These cold winter months can make it difficult to find motivation to get off the couch and start moving. The weather can be such an easy excuse to skip the gym, but luckily there’s plenty of different body weight exercises that can be done in the comfort of your own home! The best part is, no equipment is needed – aka no excuses to skip your workout. Here are some of my top favorite bodyweight exercises.

Lower Body: Split jumps

At first, this move doesn’t seem very difficult but after a couple reps, your legs will be burning. Start with your left leg bent so that your knee is aligned with your ankle, and your thigh is parallel to the floor. Your right leg should be bent behind you, making a 90 degree angle from your right thigh to your right calf. Propel yourself upwards and switch the positions of your legs as you land, so that your right leg is now forward and your left leg is back. Be sure to land softly and so that your knee is again aligned with your ankle. You should be landing in a squat position as you started out. Try doing as many as you can in 30 seconds.

Upper body: Commandos

Start in plank position, elbows under your shoulders, with your neck relaxed. Place your right hand on the floor, extending and straightening your right arm, followed by the same movement with your left arm. You should now be in a push up position with both hands flat on the floor. Then release your right hand, lowering your right forearm to the floor, followed by the left forearm. That’s one rep. Try doing as many reps as you can in 30 seconds.

Core: Straight leg raises

This move really allows you to feel your entire core at work. Start by lying flat on the floor, with your legs straight and hands comfortable placed under your lower back near your tailbone. Keeping your feet together and your legs straight, engage your core and lift your legs up off the ground until they form a 90 degree angle with your hips. Slowly lower your legs back down to the floor, controlling the movement by using your abdominal muscles, and lightly tap your heels on the ground. Try to keep your back flat against the floor, you can think of pulling your bellybutton into your spine. Repeat as many times as you can in 50 seconds.


Not feeling the gym? No problem!


Written by GUADS staff member Emily 

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