5 of our favourite body weight exercises

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Body weight exercises can be done anywhere. We love to add these into our workout routine as it makes exercising while traveling easy.

Here are 5 of our favourites.

Burpees

These require a full-body explosive motion that requires better cardio fitness than hill sprints and more coordination than nearly any exercise. The intensity of burpees and the number of muscles needed to perform this exercise results in a large caloric expenditure. Burpees are an intense exercise that combine push-ups and squat jumps into one physically demanding activity, they can be difficult to perform. You should begin a burpee by crouching on the floor with your hands in front of you. Quickly move your feet back and bend your arms so you are in the push-up position. Perform a push-up and then bring your feet back under you, follow this by jumping as high as you can and landing in the squat position.

Spiderman push-ups

Spiderman push-ups help to build core, shoulder, arm and leg muscles and increase flexibility and balance. Start in the pushup position. Start by lowering your body, when you get closer to the ground, begin bending your right leg while still balancing on your left and both hands. Continue to bend and lift your right leg forward toward your right arm. Try to touch your right elbow with your right knee. As you push your body back up again, return your right leg to its starting position and light it up with your left leg. Repeat the same activity with your left leg.

Mountain Climbers

Mountain climbers benefit muscular and cardiovascular fitness by increasing strength, flexibility and blood circulation. Mountain climbers require you to engage your arms muscles, as well as your core and legs. To do the Mountain Climber exercise, start on all fours with your shoulders directly over your hands.  Flex one knee and bring it toward your chest so you can place that foot underneath your hips then explosively switch the positions of your feet, driving the knee of your back leg up to your chest and extending your bent leg. Your feet should hit the ground simultaneously. As soon as they land, immediately and explosively switch positions again.

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Single leg glute raise

Strong glutes are important for a strong back so the single leg glute raise is a great addition to your exercise routine.

To perform this exercise, lay on the floor with your feet flat and knees bent. Raise one leg off of the ground, pulling your knee to your chest. Driving through your heel, extending your hip upward and raising your glutes off of the ground. Extend as far as possible, pause and then with control return to your starting position.

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Push-ups + handstand push-ups

Push ups are a great exercise to incorporate into your exercise routine. If you find that these aren’t challenging enough you might want to try handstand push ups. The handstand pushup is a very challenging exercise that works your shoulders, triceps, upper chest and back. To prevent smashing your face into the floor, you should work your way up to this exercise and ensure you have the strength to safely complete it. Decline pushups are a good precursor to the handstand pushup.

We love these as challenge your muscles with a greater load,  as you are supporting your entire bodyweight on your hands meaning  your muscles will have to work that much harder. Another plus of the handstand push up in you can manage it, is the development of balance that this exercise demands.

To perform a handstand pushup, get close to a wall and kick your feet upward so that you’re doing a wall handstand. From here, engaged your core and back so that your body forms a straight line. Slowly bend your arms to lower your head to the floor then push yourself back up to the starting position.

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Shot by Zac Stenmark

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