HEALTH
BY MOLLY NEVINS
No weights? No problem! Use this bodyweight workout to improve your fitness today
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our body (and a good pair of shoes) can help you accomplish your fitness goals. No fancy equipment, no subscriptions, and no excuses! Whenever my clients go on vacation, I send them a bodyweight circuit, to do. It is an easy way for them to stay on top of their fitness, while not needing to pack equipment or worry about finding a fitness center. You can easily hit all of your muscle groups with a bodyweight circuit, too. Lunges, squats, bridges can work your various leg muscles. Pushups and pullups can work chest and back. Hit your triceps with some dips and biceps with some chin-ups. Inchworms and planks can hit your shoulders and there are hundreds of ab moves you can do to hit your core. For cardio; burpees, squat jumps, high knees, jumping jacks, and more! Do as many repetitions of each move as you are able to, then move on to the next. Repeat as many rounds as your time allows. Pay attention to how many reps you can do at once, and make it your goal to improve upon that number as the weeks go by. You will get the best results from doing this circuit at least three times per week. Try the following circuit: • Walking lunges (lunge one foot forward, then the other) • Pushups (hands in line with your chest, lower and lift) • High knees (running or walking, pick your knees up as high as you can and as quickly as you can) • Plank (hold on your forearms, up on your knees or toes) • Surrenders (Start by kneeling on the floor, step one foot in front of you, step the other up to come up to standing, then one knee back down, then the other) • Dips (using a chair or something similar, put your hands behind you and bend your elbows to lower your body and straighten them to raise your body) • Full sit-ups • Squat jumps (squat down and then power up as high as you can) • Ab bicycles (on your back, bend one knee at a time and reach your elbow towards your opposite knee) • Mountain climbers (in a plank position, run your knees forward one at a time)
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Get to work! Above, Molly is demonstrating the surrender movement. Start by kneeling on the floor, step one foot in front of you, step the other up to come up to standing, then one knee back down, then the other. Below, is a squat jump. Squat down and power up as high as you can.
