With the ongoing pandemic, many have resorted to stay safe and keep fit from home. Thus the growing need for body weight exercises(calisthenics) has to be met with enough supply to cater for every body part with the same if not more effect. Here are three exercises, sure to activate the full body, with no equipment needed.
One of the most popular exercises,especially used in the army, burpees provide a full body activation acting as both strength training and aerobic exercise. It is mainly done in four steps but variations do exist.
Begin in a standing position.
- Move into a squat position with your hands on the ground. (count 1)
- Kick your feet back into a plank position, while keeping your arms extended. (count 2)
- Immediately return your feet into squat position. (count 3)
- Stand up from the squat position (count 4)
For a beginner, three sets of 12-15 reps can be the perfect start.
Variations like the Push-Up Burpee which focuses more on arms, Diver Bomb Burpees all make it more suited for a full body regime.
Burpees activate the glutes, hamstrings, core, chest, arms and shoulders.
Here is a tutorial to get you started:
This exercise activates the quadriceps,hamstrings,glutes, abdominals and calves making it one of the most effective resistance lower body workouts.
- Stand with feet slightly wider than hip-width apart, with toes slightly turned outward.
- Tighten up your core to stabilize yourself, then with your chest thrust upward, start to shift your weight back into your heels while pushing your hips behind you as you squat down.
- Lower yourself until your thighs are almost parallel to the floor. Your feet should remain flat on the ground, and your knees should remain over your second toe.
- Keep your chest lifted and your feet on the floor, and exhale as you push yourself back up to standing.
Do 3 sets of 12-15 reps.
Different variations like the sumo squats and jump squats bring elements of cardio, while barbell squats adds to the resistance. Build sculpted legs with this exercise.
Pull Ups( Bar work)
The pull up is an upper body exercise that requires you to carry the weight of your body from your arms and back to bring your head over the bar being held.
It is an effective upper body exercise since it activates the back muscles, shoulder muscles, arms and greatly improves forearm strength giving you a killer grip. It also improves everyday fitness. When doing a pullup, you’re carrying your whole body with the movement. Coming in handy to build your general health.Strength training is crucial for cardiovascular health as well as general wellness.
Perform 3 sets pull up sets to failure and rest for 2 mins maximum per set.