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Bodyweight Exercises From Home

Would you rather do your workouts from home?  Personally, I love doing bodyweight workouts because they cut the time way down.  Here are 3 of my favorite bodyweight exercises you can do from home...or anywhere else!

By: Ed Scow, NSCA-CPT: Certified Fitness & Nutrition Expert to the True Superheroes - Busy Moms & Dads and author of Fat Loss To Go

Why do you choose to do your workouts from home? bodyweight exercises from home

Or, maybe a better question would be why you want to start doing weight loss workouts from home?

Do you hate health clubs (like me)?

Do you lack the time it takes to drive to and from a gym, locker room time and then wait time for machines or weights?

Or maybe you just know there are far better exercises you can do from home rather than having to spend money on fancy equipment or gyms.

No matter your answer, you're right. You don't have to join a health club or buy fancy equipment to do a quality workout. All you need is your own bodyweight and a little imagination and you can do a phenomenal workout right from home.

Here are just a few of my favorite bodyweight exercises you can do from home...

1. Push-up w/Hand Raise

To some this push-up variation may sound overly difficult, but it's really not. I have my new clients doing it once they've mastered the form of a regular push-up.

To do this awesome bodyweight exercise, get into a regular push-up position either on your hands and toes, or start from your knees and progress into a regular push-up.

Once you begin to push off the floor, raise one hand a few inches and return it to the floor and progress into the next repetition. When you press up again, switch the hand you raise up with and alternate back and forth like that for the remainder of your repetitions.

Once you get the flow and feel of it mastered, you will be able to do this exercise pretty smoothly. It can be difficult in the beginning, but stick with it because this variation to the push-up makes any home workout program better.

2. Overhead Squatpush-ups are a great bodyweight exercise

The Overhead Squat turns the regular squat into an awesome abs exercise. The simple act of raising your arms overhead while doing the entire set puts your core into work like crazy.

To do it, all you have to do is raise your arms overhead and progress into a regular squat. You may have to widen your stance a bit and you may not be able to go down as low, and that's okay for now.

Flexibility and overall strength will come into play with this one and if you cant go as low as you normally do, that's telling you that you have a few imbalances to correct and a bit of flexibility work to do.

Also start off with just your own bodyweight and perfect your form before adding anything like dumbbells or barbells. This is one exercise I'd like you to watch your form in the beginning so you can see what your movement. Since you're at home you won't have to worry about people thinking you look weird which is good because this can look really strange.

3. Burpee

Burpees, burpees, everyone loves burpees! Okay that's not true because most of my clients absolutely HATE burpees but they do them anyway because they know how valuable they are and if you're exercising from home, they are a must because they work virtually every muscle in your body while sending your metabolism through the roof.

I include some type of burpee variation in virtually all my fat loss programs, and if the program specifies it can only be done from home, I usually include them in every single workout.

To do it, start off standing up straight and tall. In one fluid movement, bend from the hips and knees and place your hands on the floor, then kick your feet back so you are now in a push-up position. Immediately bring your knees/feet back in, stand up and jump again, this should be one fluid movement no herky-jerky movements.

Get yourself under control before proceeding into the next repetition.

Easy enough, right?

You can add those 3 bodyweight exercises into your home workout program can't you?

Of course you can!

I guarantee you'll see phenomenal results if you work those 3 exercises into your home workout program. Not only will you lose weight, but your stomach will shrink, your core strength will shoot through the roof and you'll be a stronger, more fit person all around.

Where should you add those exercises? I'd add the Burpees to the beginning AND end of the workout, replace any push-up with the version I described and throw the Overhead Squat in replace of any type of Plank (or squat variation).

If you'd like to check out a video that uses some of those bodyweight exercises, click the link below:

10-Minute Bodyweight Workout

If you'd like to check out a quick article where you discover 3 weird weight loss foods, click below (I know its off topic, but its still good!):

3 Weird Weight Loss Foods

Talk to you soon!

 

Click Here to Discover 4 Simple Diet Foods and Figure Out What The Heck "The F-Word" Is

foods to lose weight

 

The preceding article was written by Ed Scow, aka "The Fit Dad". To learn more about Ed's story, click here.

To watch a sample 10-minute workout video, click here.

To discover Ed's 'Top Fat Fighting Foods', click here to read an interesting article.

To watch another sample 10-minute workout video, click here.

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