Bodyweight exercises can be done as a single exercise or you can group multiple exercises together and knock out a circuit-training workout. When it comes to your workouts, you're only limited by your own creativity.
Bicycle Crunches
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Lie flat on the floor and place your hands behind (or to the side) of your head. Bend your knees so both of your feet are off the floor. You are now going to move your legs similar to how you pedal a bike, while bringing an elbow to the opposite knee. Continue to alternate, touching elbows to knees throughout the exercise.
10 to 30 seconds, 3 to 5 sets
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Cycling EventsFlutter Kicks
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Start by lying flat on the floor with your arms by your sides and lift your heels about six inches off the floor. Kick your feet up and down in a scissor motion for a minimum of 10 seconds.
10 to 30 seconds, 3 to 4 sets
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Cycling EventsRunning Man Sit Up
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Lie on your back with your elbows bent at 90 degrees. Sit up quickly and drive your left elbow towards your right knee. Return to the starting position and repeat by driving your right elbow to your left knee. This exercise should look like you're running.
10 to 30 seconds, 2 to 4 sets
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Cycling EventsReverse Lunge
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Start in the standing position, look straight ahead and tighten up your core. Take a step backwards with your right leg, lower your body towards the floor and pause for a second. Return to the starting position and switch legs.
6 to 12 reps on each leg, 3 to 4 sets
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Cycling EventsSquats
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Start in a standing position with your feet about shoulder-width apart and your toes turned out about 30 degrees. Push your butt back and down while pushing your knees out. Go deep--you want your hip crease to go below 90 degrees. Return to the starting position by extending your hips and knees.
6 to 12 reps, 3 to 4 sets
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Cycling EventsTricep Dips
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Sit on the side of bench or chair. Place your hands on the edge of the seat. Place your feet out in front of you with your arms straight. Slide your butt off the bench and bend your elbows until your butt nearly touches the floor. Extend your elbows to return to the starting position and repeat the exercise.
4 to 10 reps, 2 to 4 sets
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Cycling EventsSpiderman Pushups
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Get into the standard pushup position--keep your hands under your shoulders and your body rigid. Bend your elbows and start lowering yourself towards the floor, and simultaneously lift one foot off the floor and bring that knee towards your elbow. Return your foot back into its normal spot as you return to the starting pushup position. Switch legs and repeat.
6 to 12 reps, 3 to 5 sets
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