by Nuffield Health Team
Bodyweight training: Bodyweight training is an economical and time-saving option because the moves can be done anywhere. Squats while you brush your teeth? Sure! Plank while you’re waiting for water to boil? Why not! Try these:
Pushup. Get in a pushup position. Lower the body toward the floor. Press both hands on the floor, as you begin to return to starting position, quickly extend arm out in front of you until it becomes parallel with the floor. Quickly bring right hand back under and perform another pushup to complete 1 rep. Repeat, lifting left arm. Continue, alternating for 8 to 12 reps or as how many you can in 30 seconds. (You can advance this move even more by keeping the opposite foot off the floor
Glute Bridge. Lie face up with knees bent and heels close to the glutes. Draw the knee toward chest, hugging it against body. Contract core and raise hips off the floor until you form a straight line from shoulder to knees. Return to starting position, keeping hips slightly off the floor at their lowest point. Do 10 to 20 reps or as many as you can in 30 seconds, then switch knees to complete the set.
Burpee. Stand with feet hip-width apart and hands overhead. Contract core and slightly raise right foot off the floor. Lower into single-leg squat, bring hands to the floor, and kick left leg back into plank position with right foot off the floor. Quickly reverse direction back to single-leg squat and jump up, driving right knee up. Do 8 to 12 reps or as many as you can for 30 seconds, then switch feet to complete the set.
Prone Hamstring Raise. Lie face up with knees bent and feet flat on the floor. Contract core and extend right leg toward ceiling. Extend hands out laterally with palms facing down. Drive hips upward. Do 8 to 12 reps or as many as you can in 30 seconds.
Squat. Stand tall and lift right off the floor, raising knee to navel height. Contract core and lower hips as low as possible to the floor. Reverse direction. Do 2-12 reps then switch feet to complete set.
Plank. Get into plank position with feet hip-width apart and hands should width apart. Contract core and simultaneously life right arm and left leg up toward the ceiling until they become parallel with the ground. Hold for 1 second, then return to starting position. Lift left arm and right leg. Continue, alternating, for 10 to 20 reps or 30 seconds.