The average person doesn’t have a full set of weights laying around the house. But not having access to gym equipment doesn’t mean you can’t work out. Tons of exercises only require body weight. Thanks to gravity, your body is all you need to provide resistance for your muscles. These exercises can be just as efficient as working out with equipment.
If you feel you’ve done enough basic squats and push-ups and want to try a real challenge, here are some of the most challenging bodyweight exercises. Do not expect to be able to do these exercises right away. They all require training to build up to them.
The Planche Push-up
Not only does this push-up require strong chest muscles but also a tight core. Start by lying on your stomach and your palms on the floor. They should be in line with your stomach. As you press to the top of a push-up position, keep your weight forward towards your chest. The goal is to lift your feet and legs off the floor. Bend your elbows to lower to the floor while staying elevated. Extend your elbows to finish the exercise.
Your glutes, hamstrings, and quadriceps will be on fire after this. A pistol squat is essentially a one-legged squat. Begin with your feet together. Extend one leg in front with your heel off the ground. Reach your arms out in front to provide balance. While keeping your back straight, bend your standing leg. As you lower your body, your raised leg should become parallel to the floor. Straighten your bent leg to finish one rep!
Single-Leg Box Jumps
You’ll need a flat elevated surface that you feel comfortable jumping onto like a bench. It should be about 6 inches away from your feet. Instead of running into this jump, you want to start from a static position. Begin by standing on one leg. Bend your knees and hips into a squat-like position and push through to a jump. You should land on the same leg.
One Arm One Leg Push-up
Some easier variations to try out first would be one arm, one leg planks, and one-armed push-up. If you feel confident in those, you can try to combine them. Start by lying down on a flat surface and place one hand near your ribs while the other is behind or behind your back. Let’s say it’s the left hand that is making contact with the floor. Place your feet out wider than your shoulder-width. As you straighten your left arm, you will push off your right leg and keep your left leg elevated. Then bend your left arm and return to your beginning position.
You may think this exercise is all arm strength, but it actually works out your whole body with an emphasis on your core. Begin with your palms on the floor by your sides and your legs straight out. Your arms should be straight. Lift yourself off the ground, including your legs. Hold for 5 seconds and then lower yourself back down.