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!
Scow, NSCA-CPT: Certified Fitness & Nutrition Expert to the True Superheroes - Busy Moms & Dads
and author of Fat Loss To
Why do you choose to do your workouts from home?
Or, maybe a better question would be why you want to start doing weight loss workouts
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
1. Push-up w/Hand
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 Squat
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.
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
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:
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!
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,
To discover Ed's 'Top Fat Fighting
Foods', click here to read an
To watch another sample 10-minute workout
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