4 Simple & Fun Bodyweight Movements

Anywhere. Anytime.

Do you have those days where you really don’t want to leave the house.. but still want to get a good workout in without going to a packed gym? Yah, I know.. me too. Here is 4 of my favorite exercises to do anywhere with NO EQUIPMENT NEEDED! There is so many bodyweight exercises to add into your exercise routine that doesn’t involve a gym or equipment. So many people look at bodyweight exercises like it’s not important… it is literally how you build your base when you start a fitness journey.

WORKOUT: 4 ROUNDS TOTAL

20 SQUAT JUMP TO HIGH KNEES
16 LATERAL SHUFFLE TO 4 PUNCHES
12 REVERSE LUNGE TO FORWARD KICK
15 PLANK IN & OUT JUMP TO ARM RAISES

(try not to stop & keep your rest as little as possible until the movement/round is finished)

If you do have equipment at home and want to make these movements a little bit more challenging add your weights.

ma360 fitness -SQUAT JUMP TO HIGH KNEES.gif

MOVEMENT #1

SQUAT JUMP TO HIGH KNEES (20 reps)

feet shoulder length apart
squat down
try to get full extension of your body (hips, ankles, knees, hips) to get maximum force
landing back down in a squat
get your knees as high as you can in the air, while going backwards.
If you don’t feel comfortable going backwards you can stay in place or go forward.

MOVEMENT #2

LATERAL SHUFFLE TO 4 QUICK PUNCHES (16 SHUFFLES)

brace your core
take steps to the side and then start to move faster
when you reach 3 shuffles, punch the air as hard and fast as you can for 4 hits
and then repeat

ma360 fitness -REVERSE LUNGE TO KICK.gif

MOVEMENT #3

REVERSE LUNGE TO FORWARD KICK (12 EACH LEG)

your stance is hip width
standing up straight, brace your core
start to reverse back with one leg
knees will be slightly elevated off the ground
focus on your knee position and putting pressure on the forward leg when reversing
pulling leg forward into a front kick

MOVEMENT #4

PLANK IN & OUT JUMPS TO ARM RAISES (15 REPS)

on the ground into a plank position (you can elevate if this is a little hard for you, example: hands on a table or couch)
brace your core
jump in with both legs and jump out
raise one arm straight out and alternate

STAY HEALTHY, STAY HAPPY

Thank you for visiting the MA360 Blog and we hope you come back to our future posts. If you have questions post comments below or send me an email at malyndasarmy@gmail.com.

-M