All you need is yourself and a yoga mat to tackle these strength-building, heart-pumping bodyweight exercises.
Hitting the gym is fun (weights!
(That’sthe whole point of calisthenics!)
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Actively push away from the floor and maintain a straight line from head to heels.
Hold for up to 1 minute.
Lift knees 2 inches off the floor.
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Then, move left arm and right leg forward 2 inches.
Do 4 steps forward, then 4 steps backward.
Bird-Dog
B.
Engage core and raise the right arm and left leg until parallel with the floor.
Hold for 5 to 10 seconds.
Do 8 reps. Switch sides; repeat.
Bring knees to a 90-degree angle.
Engage core and press lower back into the floor.
C.Keeping core engaged, slowly return arm and leg to starting position.
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Do 16 reps, alternating sides.
Lower one forearm down to the floor at a time, elbows in line with shoulders.
Plant palms firmly on the floor or create gentle fists.
Actively push away from the floor and maintain a straight line from head to heels.
Hold for 30 seconds.
B.Lower legs back to the floor, keeping them straight and stopping a few inches above the floor.
Then, raise legs back up to the starting position.
Place right hand under right shoulder, then left hand under left shoulder to return to a high plank.
Lift hips up, shift weight into hands, open chest, and roll shoulders back.
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B.Bend at elbows and send them straight back until butt taps the floor.
C.Push into hands to straighten elbows.
B.Engage core by tucking tailbone and drawing navel in toward spine.
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Lock in lats by drawing shoulders down and away from ears.
Engage glutes and quads.
Push elbows out so arms form a 45-degree angle to body.
C.Look down to keep neck neutral and slowly lower body to the floor.
Keep core engaged throughout the movement, ensuring body forms a straight line from head to knees.
Keep core engaged throughout the movement, ensuring body forms a straight line from head to toe.
D.Quickly push back up to the starting position.
Triceps Extension
A.Start in a table-top position with hands directly under shoulders, knees under hips.
Walk hands a few inches forward and spread fingers wide, pressing palms into mat.
Feet should be hip-width apart, knees slightly bent.
C.Rotate elbows in and tap forearms to the floor.
D.Press through palms to extend elbows and return to downward dog.
Engage core and lift upper body off the floor, then widen arms to create a “Y.”
B.Keeping chest lifted, draw elbows down next to ribs, to form a “W” shape.
Swing arms around to return to the starting position.
Hold for 1 deep breath, and then press halfway up and hold for 1 deep breath.
D.Lower back down to the lowest point and hold for 1 deep breath.
Return to center, then lift the other arm to shoulder height.
Do 10 reps.
Superman
A.Lie facedown on the floor with arms and legs extended straight.
C.On an exhale, press through feet to straighten legs and return to standing.
Keep left leg straight but not locked, with both feet pointing forward.
Do 8 to 12 reps. Switch sides; repeat.
Pistol Squat
A.Stand with feet shoulder-width apart and arms at sides.
Place heel of right foot on the floor slightly in front of body, toes up.
B.Raise right leg in front of body and push hips backward to bend into a squat on left leg.
If necessary, extend arms forward to assist with balance.
Lower hips as low as possible, keeping right leg lifted.
C.Push through left foot to return to the starting position.
Do 10 reps. Switch sides; repeat.
Pulse Squat
C.On an exhale, press through feet to straighten legs halfway up.
Split Squat
A.Stand with feet hip-width apart and arms at sides.
Stay on toes of left foot
B.Bend knees and lower hips until front thigh is parallel with the floor.
Push through right heel to straighten knees and drive hips upward to return to the starting position.
Do 8 to 12 reps.Switch sides; repeat.
Push off left foot to return to the starting position.
Frog Pump
A.Lie faceup on the floor with arms at sides and soles of feet pressed together.
Scoot feet as close to butt as possible.
B.Engage core and press lower back into the floor.
c.Pause at the top, then lower butt back down to the floor with control.
C.Lower hips back to start.
Straighten and extend right leg up toward ceiling.
C.Slowly lower hips to tap the floor, keeping core engaged.
Then, press through left foot to return to the starting position.
Place right foot on the box.
Drive left knee up to hip-height, knee bent at a 90-degree angle.
C.Lower left foot back to the floor to return to the starting position.
Do 10 to 12 reps. Switch sides; repeat.
B.Push hips back, bend knees, and lower body into a squat.
C.Place hands on the floor directly in front of and just inside feet.
Shift weight onto hands.
D.Jump feet back to softly land on balls of feet in a plank position.
Body should form a straight line from head to heels.
E.Optional: Lower body all the way onto the floor, keeping core engaged.
Push up to lift body off of the floor and return to plank position.
F.Jump feet back so they land just outside hands.
G.Explosively jump into the air.
Body should form a straight line from shoulders to ankles.
C.Return foot to start and repeat with the other leg.
Quickly alternate driving knees in toward chest as if running.
D.Land softly and lower into a squat for the next rep.
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