YOUR DO-ANYWHERE 1-WEEK BODYWEIGHT WORKOUT GUIDE
Are you lacking access to weights and equipment at a gym? You don’t feel like leaving your couch today, do you? No issue! Moving your body through space may aid with balance, proprioception, coordination, and core strength, in addition to helping you gain muscle with bodyweight workouts. When you push through the last difficult rep in bodyweight training, the forces are put under metabolic stress, which promotes muscular development and “toning.” Additionally, doing brand-new actions that you haven’t done before or in a while might result in microtrauma or tiny rips in your muscle fibres, which encourage muscular growth.
Six workout days and one day of relaxation make up this straightforward routine. Your form should improve, and your exercise confidence should grow over the first two days. The exercises are combined into a circuit on days three and four to increase calorie burn and physical endurance. All activities are carried out to failure on the final two days of the week to maximize metabolic stress and “burn,” which aids in strength increases and muscle building.
Every workout should start with at least 5 minutes of low to moderate cardiovascular exercise.
LOWER BODY EXERCISES
The move: Choose a box, seat, or step around knee height (safety first!). Your right foot should be firmly planted on the box, with the toes facing forward. Keeping the right knee tracking precisely over the middle toes, push to a standing position while tightening the glutes on the right side. Maintain your equilibrium on top of the step for a short period, then gently return to the starting position. Repeat on the opposite side after the required number of reps.
SINGLE-LEG DEADLIFT TO KNEE DRIVE
The move: Keeping one foot steady. Between reps, hinge at the hips and stretch your arms in front while keeping your balance and spine neutral (don’t put your other foot down unless necessary). Next, drive your extended leg up and toward your chest as you come back while standing straight. Repeat on the opposite side after the required number of reps. Finally, hold a dumbbell (or another weighted item) in your hand across from your planted foot to level up.
SINGLE-LEG BOX SQUATS
- Set your right foot firmly in front of a box, bench, or step approximately 12 inches away.
- Once you’ve touched the bar, bring your hips back down and up before standing around up.
- Try to finish this manoeuvre without pausing to “sit” on the bench if at all feasible.
- Make sure the knee crosses the middle toes exactly.
- Repeat on the opposite side after the required number of reps.
The move: Start by standing erect with your feet together. Step with your right leg wider than hip-width apart, keeping your right foot’s toes pointed forward as you land. Your right hip should be sunk back and down as soon as your right foot touches the ground. Return to the starting position by pressing. Repeat on the opposite side after the required number of reps. You can increase your range of motion by lowering your hips or adding weight to make it more difficult.
PLANK WITH LEG LIFTS
- Hold a beautiful, straight, powerful active plank with your elbows strictly under your shoulders and your calves, quads, glutes, and core engaged.
- Repeat with the left heel after lifting the right one just a little.
- Make sure your body does not sway from side to side.
UPPER BODY EXERCISES
The move: Holding a firm plank stance, drop your chest to the floor so that it is 3 to 5 inches above the ground. Next, hold a short side plank while rotating one hand toward the sky. Repeat, switching to the other hand for the following rep.
The move: Locate a step or raised bench. Your hands should be placed slightly outside your hips when sitting on them. Then, return to the beginning posture by gently sliding your hips forward and bending both elbows 90 degrees.
The move: Start on the ground in a tight, active plank stance. To perform a pushup:
- Lower yourself to the floor and press through it while keeping your body in a straight line. Your feet should tuck beneath your body after the pushup so that you may roll onto your back.
- Roll backwards while propelling your feet into the air with your arms firmly planted on the ground.
- Return to squatting, then rise and leap.
The move: Start by laying on your stomach with your arms aloft, toes pointing, and a long body. Lift your arms and legs off the ground while clenching your glutes. Arc back up into place while lowering back down till almost touching.
The move: Press your body into a straight and powerful side plank with your left arm extending toward the sky, your left foot in front of your right, and your right elbow precisely beneath your right shoulder. To swap plank positions:
- Lace your left arm, so your forearms are parallel to the ground.
- Extend your right arm upward.
- Repeat as many times as necessary.