Body Weight Exercises: Totally Legit.

Last week I did a lower body workout that was 100% body weight, no dumbbells or barbells or machines, just me and my meat. It went like this:

1a.)  Prisoner Squats: 1 minute x 3
1b.) Walking Lunges: 12 reps each leg x 3

2a.) Jump Squats: 10x2
2b.) Split Jumps: 10x2

3a.) Bulgarian Split Squat: 12 reps each leg x 2
3b.) 1 Leg Hip Extension: 30 secs on each leg x 2

4.) Standing Calf Raises: 20x2

And let me tell you something: talk about sore! So, so sore, and for a good couple of days. Not that soreness is a good thing, in fact that kind of long-lasting, intense soreness is an indicator that you overwhelmed your muscles during your workout; however, the point I'm making is that body weight exercises are not "easy," and are an equally as great workout as strength training that requires equipment.

Body weight exercises are also the perfect tool for circuit training. Today I did a full-body circuit  of strictly body weight exercises. I did a bunch of push-ups, pull-ups, lunges, and planks, not to mention some of these winners:

Y-Squats



Y-Squats target core, back, and shoulders more than regular body weight squats.

Hip Touch



Seriously awesome and challenging ab exercise.

Sick of your gym routine? Try some of these instead. I do my body weight workouts in a park in my neighborhood; the change of scenery is nice, and the sunshine and fresh air-- even better.