If you look at evolution, you’ll find that we didn’t evolve by carrying around dumbbells and barbells. We evolved by using our own body weight to strengthen and condition our mind, body and spirit. I personally believe that you don’t have to go to the gym to get a complete body workout. I do three exercises, that’s it, only three! They work up a sweat and get the heart rate pumping, and can be done anywhere, anytime.
1. Squats – Keep your feet shoulder width apart and not 100% parallel. When squatting, make sure you bend down to make a 90 degree angle between your back and the floor. Keep your head up and your shoulders back. When you bend back up make sure you don’t lock your knees, keep them relaxed.
Do 5 sets of 15 squats. Squats are excellent for women, they work out thighs and gluteus maximums (butt muscles). If you feel a strong burning sensation in the thigh, well done! You’ve done them right.
2. Push-Ups – Push-Ups are one of the best all-round strength building exercises. They work both your upper and lower body and can be done anywhere, using different variations to get the most out of the workout. Even though the best way to do push-ups is on your toes, ladies might want to do them on their knees to give their body an equilibrium to push from. Remember to keep you back straight, your head up and your bottom as parallel to the floor as possible.
Do 5 sets of 10 and if you feel like being challenged, try the international 3 minute push-up challenge. Set a timer for 3 minutes and see how many you can do in that time. You can pause and have as many breaks as you wish. Let this amount be your bench-mark for improvement. Athletes average about 100 + push-ups in 3 minutes. See how you go! Keep us posted with your achievements, we would love to hear how you go.
3. Plank Challenge – Holding the plank is a fantastic and very easy way to build your core strength. Turn on a timer and see how long you can hold the position for. Aim for at least a minute.
You can do these three simple exercises anywhere, anytime and still get the workout your body needs. If you feel like you’ve reached your peak with these three exercises, there are variations you can try, for example squat jumps, spider-man push-ups, or holding the plank with extended arms.
I personally love this video of a guy who does 44 body-weight exercises, www.youtube.com/watch?v=POdzasJklxw&feature=youtu.be. Check it out!