Body weight exercise ideas with minimal equipment
- Choose time of day – consistent anything is better than nothing
- Put on motivating music
- Warm up – walk, jog, jumping jacks, dancing, stretching
- Hit every muscle group in some way at least once per week
- Legs – squats, lunges, jumping, wall sits, 1-leg squats, side jumps, side lunges, step ups, box jumps, burpees (multi muscle plus cardio)
- Lower back – deadlifts, good mornings, superman, bridge
- Chest – push-ups (on knees or incline is still good), hands close together works more triceps, hands should width apart works more chest and shoulders
- Abs – crunches, mountain climbers, planks, moving planks (elbows to hands), leg raises, bicycles, hanging leg raises, side raises, hanging knee tucks
- Triceps – chair dips, close push-ups, push-backs with rubber band or weight
- Biceps – curls – rowing and kayaking also work biceps and abs, assisted underhand pull-ups – can put feet on a chair to help until you are stronger
- Upper back – bent over rows (also works biceps), body weight rows, assisted pull-ups with rubber bands, reverse grip, use a tree branch or a pole on chairs – chin ups work more biceps, pull-ups work more back, look at hand placement
- Calves – calf raises, jumping, dancing, skipping
- Shoulders – upright rows, push-ups, side raise, front raise, handstands
Hand stands also increase blood flow to the brain and increase lymphatic drainage, good for increasing circulation in brain and skin
- Cardio
- Run/power walk
- Row
- Kayak
- Climb
- Cycle
- Swim
- Dance
- Play
- YouTube workouts
Nutritional Consulting: https://dr-wendihealth.com/nutrition-consulting/
Udemy courses: https://www.udemy.com/user/wendi-roscoe/
