Lunges and squats are usually the first thing most people suggest when ever you talk about how to do a home workout using only your body weight and that’s a great suggestion but it’s just the beginning of what you can do at home
Any time and in a ton of situations like getting something out of the bottom cupboard at home you can do a static Squat. It will keep you loose and build your leg strength throughout the day without you having to stop and dedicate specific time to it. For the one, you do a deep knee bend until your thighs parallel to the floor in the bottom position like you are sitting on a really low chair and then hold it for a couple of seconds. When you can hold that bottom position for 10 minutes you know for sure that your flexibility and mobility are in the awesome category. The same position you would be in if you were reading a magazine in the bottom shelf at the store.
A home workout for the backs of your arms, the triceps, can include the reverse dip. Use the side of your bed or a low surface, palms down and lower your full body down using your arms until your bum touches the floor then lift yourself up again and repeat. Great exercises you can do almost anywhere.
A lot of people have trouble getting a back workout at home but if you can get a high railing, post, back of stair case or ceiling beam you can do chin-ups for your back. If not than isometric or dynamic tension sort of exercises will work as well. Simply grab something that will not move and pull on it as hard as you can with one arm to work the back.
For a cardio home workout using only your body weight you can’t go wrong with Jumping jacks, where you jump while clapping your hands in the air or skipping. You can get a skipping rope for about $5 in most places.
Another fantastic full body exercise to get the heart racing and get tons of cardio is Burpees.
Burpees are one of those exercises that you can throw into any home workout routine to fill in the gaps. Heck, Burpees are a workout in themselves. The Burpee is a great exercise to pull out of your pocket any time you are short on time and want to increase flexibility, endurance and explosiveness all at once..
They are great for home workouts as well as when you are on the road travelling.
Here is how they are done.
1) Start the Burpee by squatting down and putting your hands on the floor between your legs.
2) The second part is to semi-squat and thrust your legs back so that now you are in the push-up position.
3) The third part of the Burpee has you reversing the movement to pull yourself back into the “hands on the floor, low squat position”.
4) To finish it off, put a big jump out of the bottom position into the air as high as you can jump while putting your hands up over your head!
During my army time we would also use a ruck sack a lot. It’s basically a very strong back pack. Filling it and wearing it will help gives you the extra resistance you need to go beyond the body weight level and start adding even more muscle. Remember the cheapest and one of the most natural exercises you could ever do is walking.
Makia Method home workout training is a system that leads to an incredibly functional and powerful body. When following the program, you can train your body in as many ways as possible, which means developing both strength and mobility. This will result in unprecedented body control.