Bodyweight Workouts Without Equipment

Bodyweight workouts and exercises are one of the many ways you can always stay fit and on track. You are probably working from home, or you may find yourself engaged in long periods of passive activities.

Stronger for Longer without Weights

You must keep check of your body weight regardless of your situation. There are a couple of exercises that you can do without any equipment and ensure that you are physically fit.  However, keep these things in mind when doing these kinds of exercise;

  • First, ensure that you focus on your speed and range of motion. It is good that you always slow down your speed during movement.

5 Bodyweight Workouts

The bodyweight exercises are important in strengthening your muscles and increasing your heart rate for improved functionality in your daily life. Some common exercises that I feel you should also try out.

1.   Moving squats

  • Start with your feet placed directly under your hips
  • Also, engage your core for maximum support of your lower back
  • Slowly bend your knees as keep moving your hips backwards while ensuring that your torso is put in an upright position as possible
  • Lean your weight towards your heels so that you can perform the narrow squats
  • Remain in the narrow squat position for a while and then step into the wider squat
  • Resume to your initial position and ensure that you do the same for your other side


2.   Lunge with rotation

  • Start with your feet placed directly under your hips
  • Also, engage your core for maximum support of your lower back
  • Move your left leg forward while bending both of your knees to sink into a lunge
  • While lowering down, hinge your hips at the same time until you reach the right hand to your front foot while your left arm is held upwards to do rotations
  • Resume to your initial position and ensure that you do the same for your other side
  • Try and create a good connection between the lunge and the rotation

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3.   Deadlift

  • Stand straight in your most comfortable posture and then start to slowly sweep one of your legs forward while ensuring that your hips remain level
  • Sweep the same leg backward with your hips still at the same level
  • Slowly lower your chest towards the ground while lifting your back foot off the ground
  • The main intention is to lower yourself as low as possible
  • Return to an upright posture and repeat the same steps for your other side

4.   Double push-up

  • Start in a plank-like position with your toes or knees on the ground or floor
  • Raise your belly from the ground to set a core
  • Move your hands outwards while bending your elbow to do a wide push-up
  • Move your hands inwards to perform a narrow push-up
  • Resume to your initial position and repeat the process.


5.   Lift and reach

  • Start while seating with your knees bent
  • Put your feet distance apart but positioned closer to your hips
  • Your hands should be placed behind the hips with your fingertips turned out
  • Lift your hips and left leg upwards while your right-hand tries to reach your raised foot
  • Repeat the same for the other side
  • You must repeat these exercises close to 10 times with minimum rest for maximum results

I do these every day first thing in the morning and I hope these 5 bodyweight workouts can help you stay stronger for longer!

If you’ve found this helpful, please share. And if you have any further questions, please let me know below and I or one of my team will do our best to provide you with answers.


Jamie Wood, Founder & CEO


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