You can approach these workouts in a variety of ways. You can do a singular exercise, you can superset two exercises back-to-back without taking a break or you can do a circuit of exercises for time or reps.
Two workouts a week is all you need to make some real gains and you can knock out a great workout in fewer than 30 minutes. Don’t forget to adjust your rest, reps and sets to push your body to adapt to change and get stronger.
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Birddogs2 of 17
Get down on all fours, keep your head and neck in a neutral position.
Birddogs con't3 of 17
Simultaneously extend your right arm forward and your left leg backwards. Pause for a second and return to the starting position and switch sides.
Squats4 of 17
Everyone should be doing his or her squats. Place your feet about shoulder-width apart and bring your arms up out in front of you.
Squats con't5 of 17
Keep your knees over your feet as you descend and make sure your hip crease goes below your knees.
Push-Ups6 of 17
Probably the most popular of all body weight exercises. Get into a push-up position while keeping your head in a neutral position.
Push-Ups con't7 of 17
Keep your elbows close to your body as you descend towards the floor, bring your chest to the floor and return to the starting position. Alternate version: If you are not strong enough to perform a regular push-up, no problem! Do them with your knees on the floor.
Double Leg Lifts8 of 17
Time to crush those lower abs! Lay flat on your back with your hands under your hips.
Double Leg Lifts con't9 of 17
While keeping your back flat on the floor, raise your legs together until your legs are perpendicular to your torso, pause and return to the starting position.
Thread the Needle Plank10 of 17
Get into a side plank position. Reach up towards the sky with your left arm, and then bring your left arm down.
Thread the Needle Plank con't11 of 17
Reach your left arm under your body in between your right forearm and right foot. Return to the starting position and repeat.
Side Lunge12 of 17
Time to go a different direction. Start in the standing position.
Side Lunge con't13 of 17
Now lunge out to your right side, plant your foot and bend your right knee. Return to the starting position and finish all reps on your right side before you move to your left.
Sit-Ups14 of 17
Lay on the floor with your knees bent and place your hands behind your head.
Sit-Ups con't15 of 17
Now sit up, keep your feet on the ground. There is no hurry with this exercise; if you do not feel comfortable doing it try doing a plank instead.
Chin-Ups16 of 17
Grab a hold of your chin-up bar with your palms facing you.
Chin-Ups con't17 of 17
Pull yourself up so your chin clears the bar, slowly return to the starting position and repeat.
Alternate version: If you are not strong enough to perform a chin-up, inverted rows are a great alternative.