This article is part of a series of articles on food and fitness for February 2021 on Scoreline.ie. You can find the full list of articles here.
The gyms are closed. Shops are closed.
You’re scrolling through Instagram looking at all these people doing crazy workouts with fancy gadgets, gizmos, dumbells, barbells, benches, cables, steps and the rest.
What if you wanted to get a body workout done, but you didn’t have any weights or resistance bands or fancy gym paraphernalia? What if you could get some solid exercise in at home using your own body weight and simple movements?
Here are some of our favourites when you want to get a sweat on at home, in the park, in the office, or wherever you find yourself with some time for self-care.
As with undertaking any exercise yourself, if there are any doubts, you should consult your GP/physician.
1. Push Ups
These form part of the minimum fitness test that we’ve already highlighted this week. They’re not everyone’s cup of tea, but they make for a great no-equipment workout.
Can you master one? Or ten? Or fifty?
Here’s Jeff Cavaliere to talk you through performing a push up the right way, every time.
2. The Plank
You might feel like a plank at times when it comes to working out, but ‘the plank’ is a great exercise for working on your core strength and stability when performed in the right way.
It might look easy, but you try holding the position for 60 seconds and you’ll realise there’s some serious work at play.
Here’s Amy Dixon to guide you through the proccess.
3. Squats
Squats are a fundamental exercise that builds strength in your legs and your glutes. Yours truly decided it would be a great idea to attempt to do 100 a day for the month of January. We do this kind of movement every time you get up from the desk, so why not put it to some benefit.
Let’s hear from the folks at Nerd Fitness on bodyweight squats and technique.
4. Lunges
Lunges are a great way to get the body going – try a set of ten reps, alternating legs as you go. Pause for 30 seconds, then go again and you’ll start to feel the burn.
5. Single-leg deadlift
You’re not technically lifting anything off the ground but you’ll get your hips and core going and it’s great for working the hamstrings (and working on your balance). Here’s Zack Henderson with a demo.
6. Mountain Climbers
A favourite for jiu-jitsu heads, mountain climbers have nothing to do with climbing mountains, but in performing alternating climbing motions in a plank/push-up position. Next stop? Everest. Or at the very least, Slievenamon.
7. Burpees
You can thank Shane for these appearing on the list. Some might regard burpees as a form of torture and sure enough, I’ve at the receiving end of a set of burpees to wind down a PT session or two, but there’s no denying they get the heart racing.
So what do you reckon?
Have you a go-to when it comes to bodyweight exercises at home? Leave a note in the comments or tag us on FB/Twitter with @scorelinesport to have your say.
