No equipment is required for these 9 bodyweight exercises, courtesy of American Fitness Magazine. Unless otherwise noted, perform two sets of 12 repetitions of each exercise.
Push-up with rotation
-Assume the push-up position with arms and legs extended, body forming a straight line from head to heels. Perform a push-up.
-Turn your body at the end of the movement so that the left arm lifts and extends above the head. Your arms and upper body should form a T. Return to the starting position, lower yourself, perform a push-up, and rotate until your right hand is facing the ceiling.
-Lay on your stomach with your arms extended beside your body, palms facing the floor. Pull in the belly button, tighten the gluteal muscles and pinch the shoulder blades together.
-Lift your chest and hands off the floor at the same time, keeping your arms straight. Hold the position for two seconds, then slowly lower to the starting position.
Floor bridge with knee extension
-Lay on your back with your knees bent and your feet shoulder-width apart on the floor. Pull in your belly button and tighten your gluteal muscles. Using your heels, slowly lift your pelvis off the floor until your knees, hips and shoulders are in line.
-Slowly extend one knee; fully extend the leg and hold for a few seconds. Bend the knee, return the foot to the floor and lower the pelvis to the starting position. Repeat the process, extending the other knee.
Lateral plank with hip abduction.
-Lay on your side with your legs extended, upper body supported on one forearm, elbow under shoulder. Tighten the abdominal muscles and raise the hips until the body is straight from the ankles to the head.
-Lift the top leg. Pause and lower. Repeat the entire set. Turn to the other side and repeat.
Single-leg stance with multiplanar extension.
-Balance on one leg and raise the other leg beside you. Extend the lifted leg and point the toe to the side (frontal plane) with the hip facing forward and horizontal. Hold this position for a few seconds and then return to the starting position.
-Repeat the procedure and lift the leg forward (sagittal plane). Hold this position for a few seconds and then return to the starting position.
-Repeat the procedure, lifting the leg diagonally backward. Repeat steps A, B and C for six repetitions and then switch sides.
Side lunge to balance
-Position yourself in a side lunge, left leg extended and right leg bent, hips pushed back, hands on hips.
-Push off the right leg and pull the knee up and in until the thigh is parallel to the floor. Balance on the left leg for a few seconds. Return to starting position and repeat. Switch sides after 12 repetitions.
-Take a push-up position with arms fully extended and body forming a straight line from head to heels.
-Lift the foot off the floor and slowly pull the knee toward the chest without changing posture in the lower back. Return to the starting position and repeat with the other leg, alternating back and forth. -Repeat the exercise for 60 seconds.
Squat Jump with stabilization
-Stand with feet straight ahead, shoulder width apart. Pull in your belly button and tighten your glutes as you squat.
-Jump up, raise your arms above your head and land softly. Hold the landing position for three seconds. Repeat the exercise for eight repetitions.
-Start standing, squat down and place your hands flat on the floor in front of you.
Explosively thrust both feet backward to end in a plank position with your body forming a straight line from your head to your heels. Push through explosively with both feet to return to a squat position. Stand back up to the starting position.