I was going to hijack my own post this week to talk about my fury over the post-Superbowl Lady Gaga body shaming, but you know what? It’s still too soon. I’m going to let that one simmer in the pot for a while before I just let the vicious a*sholes that broke her down have a piece of my (rational, inclusive, empowered) mind.
But I digress.
Today’s post is about something near and dear to me: the idea that you can get fit anywhere, anytime, and at any price point. I recently opened two private fitness studios in Singapore – a small boutique gym called Fit N’ Fresh and a one-on-one transformation and weight loss institute called DISCREET – both of which are premium (read: not inexpensive) facilities. That being said, I am a huge believer in bodyweight (equipment-free) workouts, and it is in fact on those workouts that I built my business back in 2009.
At that time, outdoor bootcamps were still very up-and-coming, and my business partner and I were determined to offer safe, effective, creative outdoor workouts – using absolutely nothing but our clients’ own bodies. We wanted to redefine the concept of “exercise” not as something you do for a half an hour within four walls, but as something you practice in the pursuit of making your body a functional machine – no small feat, to be sure.
My personal training clients’ top excuses for not working almost undoubtedly fall into one of the following categories: no time, no space, no gym access (this includes the recurrent excuse of “travel,” which never ceases to frustrate me since I’m pretty sure you didn’t forget to pack your own human body on your trip), and/or not sure what to do when they’re on their own.
I’m gonna give you an early Christmas present and solve all of these at once. BEHOLD:
AMANDA’S BODYWEIGHT EXERCISE BUFFET
Buffet, you say? Yep, I’m talkin’ about a full feast of fitness, ripe for the picking – so pack up your plate if you wish (i.e. try all ten exercises) or pick & choose the faves that are right for you and your ability level (i.e. choose five and repeat them) and get ready to sweat it out in ONLY TWENTY MINUTES – no matter where you are in the world. Perform each exercise for 45 seconds, resting for 15 seconds before moving onto the next exercise. Repeat the set (two total rounds) for the full 20-minute challenge.
Easy, right? Talk to me after it’s over. 😉
BURPEES. My absolute favorite full-body bodyweight move and silver bullet of trainers everywhere, this one attacks all your major muscle groups while building cardiovascular endurance and warming you up (and um…don’t forget the push-up at the bottom, ok?).
A REAL burpee includes a push-up (4). Otherwise, it’s just a squat-thrust.
PUSH-UPS. The best part of a burpee is the push-up, amirite? Ok, maybe you hate me now. But given that there’s literally hundreds of push-up styles, they’re one of the most versatile bodyweight exercises available.
SQUATS. Like push-ups, there are about a thousand varieties of squats in the world, and lots of them don’t involve a lick of equipment – so push that booty back, get those quads ready, and work all the big muscle groups of your lower body in one swoop.
LUNGES. Speaking of…um…swooping?…lunges are another fantastic way to work the legs without any weights or equipment. Step ’em forward, move ’em back, go sideways, or even jump it out – you’ve got so many ways to get lean, toned legs from this single move.
PLANK-UPS. Perhaps the distant cousin of the push-up, plank-ups are often an easier movement for beginners and a great twofer when it comes to working arms and core at the same time. Caveat: you gotta keep your hands under your shoulders and your butt out of the sky to make this one work (see form below):
Butt down, hands under the shoulders. Check yo’ self.
KNEES-TO-ELBOWS (three ways). Traditional knees-to-elbows means connecting the knee to the elbow while holding a plank position (shown below). I also count bicycle crunches as a variation on knees-to-elbows since the twisting and core engagement is similar, and it’s an easier modification for folks that need to build core strength. And if you want to amp it up a bit – try mountain climbers, the plyometric version of this move.
Try to actually contact the elbow with your knee if you can.
BACK EXTENSIONS. We all get so caught up in training the front side of the body (think six-pack abs, a nice rounded chest, bulging biceps) that we forget that the back side is actually what takes the brunt of our poor posture, constant sitting, and core instability. Whether it’s Superman holds, swimmers, or prone rows, integrating spinal strengthening movements into your bodyweight program is a necessity.
JUMPING JACKS. Laugh all you want (but not at its extensive history), but this cardio move gets the heart rate up, shakes out the lactic acid from the limbs, and tones up your calves by hopping lightly and continuously on the toes.
REVERSE CRUNCHES. Another one with lots of variations (leg drops, hip lifts, toe touches, and decline bench drops are a few of my faves), the reverse crunch works the rectus abdominus (lower abs) while allowing the neck to rest comfortably.
ISOMETRIC HOLDS. Isometric exercises mean you hold a contraction for a specified period of time (rather than the contract-release pattern of traditional exercises). Planks are perhaps the most diverse of this group for their many variations, but glute bridges (below) and chair sits are just as effective – as are the more advanced hollow holds (if you’re seeking six-pack status, this one is a must). If you choose this type of exercise, try and hold it for 45 seconds straight – no cheating!
Booty booty booty booty poppin’ everywhere.
So there you have it, folks – ten exercises, twenty minutes, zero equipment, and one hundred percent effective.
In case you’re wondering why I didn’t mention pull-ups, triceps dips, step-ups, box jumps, or a host of other very functional exercises that I also use on a daily basis – the answer is because they all use equipment (even simple stuff, like benches or chairs) and I wanted this piece to be LITERALLY about what you can do with your own body – and not a thing more.
All it takes to get – and stay! – in shape are consistency, determination, and focus. There are no excuses – only priorities. Make yours getting in a workout today.
Did I miss one of your favorite at-home exercises? Share with me in the comments!