The Best 12 BodyWeight Exercises for Strength

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Exercise equipment and gym memberships can be expensive. Costs add up over time and hidden fees pop up out of nowhere. The good thing is, you don’t need fancy equipment or a gym membership to improve your strength. In fact, all you need area couple of typical items found around your house, a clear space, and a willing body.

Here are the best exercises you can do in your house, backyard, or a park right now (for free):

1 – Burpees. 

Fall, push-up, jump onto your feet, and jump as high as you can. Not only is this a great exercise for strength in the legs and arms, but it’s also great cardio. You’ll feel your heart rate rise after just a few reps.

2 – Push-ups

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Always keep the chin forward and the back straight. Push-ups can be modified by dropping the knees. Slowly drop down and slowly come back up to increase strength gains and prevent injury.

3 – Lunges

Straight back, long strides. Stand tall. Keep it nice and slow to avoid injuring the knees.

4 – Squats

Keep the back as straight as a board and your weight on your heels. Drop your butt down to a 90 degree angle in the knee joint. Nice and slow, let it burn. Slowly down, slowly back up.

5 – Jump Squats

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Slowly lower your butt into the squatting position and then explode upwards. Land in the squatting position. This is also great cardio.

6 – Jump Lunges

Lunge one foot forward and then explode up and land with the other foot forward. Great cardio, as well.

7 – Calve Raises

Slowly rise up onto your toes and slowly lower back down to the ground. Again, the slow movement will increase strength gains and prevent injury.

8 – Planks and Side Planks

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Keep the back straight and don’t let the butt fall. Roll over to one side to hit the oblique muscles more directly. Hold for as long as you can each time, shooting for 30-60 seconds.

9 – Dips (On a chair or stairs)

This is an amazing tricep exercise. Sit on a chair, place the palms of the hands on the seat by your sides, slide your butt off the edge of the chair and dip down. Up and down, nice and slow.

10 – Step ups and Box Jumps (On a chair or stairs)

Make sure you have a sturdy, strong chair or surface to land on. Slowly stepping up and down is great for the leg muscles (with each foot having a turn, example – step with the left foot first up and down 20 times, then step first with the right foot up and down 20 times). Do the step-ups as quickly as possible to give yourself a great cardio workout.

11 – Oblique Crunches/Side Crunches

This is a great way to isolate the oblique abdominal muscles while simultaneously utilizing the central abs.

12 – Bridges

This exercise is great for the abs and butt. As always, keep the movements nice and slow to really feel the burn.


I hope this helps. Thanks for reading and always be careful trying any new exercise movements. Don’t pay ridiculous amounts of money for equipment and memberships, just find some space and get to work.

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Random Journal Topics for Everyday of May 2019

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May 1 – Wednesday – Set three different goals for the month of May. These goals can include anything from exercising 4 days/week to watching every episode of “The Office” on Netflix. Make sure they apply to you.

May 2 – Thursday – Do you have any plans for the summer? What are they? If not, make some.

May 3 – Friday – What’s something you’ve never done before that you’ve always wanted to do? Why haven’t you done it yet?

May 4 – Saturday – Are you a Star Wars fan? Why or why not?

May 5 – Sunday – Where did you grow up? Do you still live close by?

May 6 – Monday – Have you smiled today? What made you smile? If you haven’t, watch a funny video.

May 7 – Tuesday – Have you complimented anyone today? If not, go give a friend a compliment.

May 8 – Wednesday – If you could take a trip anywhere in the entire universe this summer, all expenses paid, where would you go?

May 9 – Thursday – Who would you take on your fantasy vacation? Would this person/people make the trip more enjoyable?

May 10 – Friday – What is your favorite childhood memory of summer?

May 11 – Saturday – Are any movies being released this summer that you would love to see? How about the new Lion King movie?

May 12 – Sunday – Happy Mother’s Day! What are your feelings on this holiday?

May 13 – Monday – Who was the last person you hugged? Why did you hug? Who would you like to be hugging right now?

May 14 – Tuesday – Do you have any role models? Who are they and why?

May 15 – Wednesday – What is your favorite sea creature? Does the undersea world fascinate or bore you?

May 16 – Thursday – Do you have a quiet place to sit and be alone? Where is it? If not, brainstorm a place.

May 17 – Friday – What animal do you feel best represents you as a person? Do you think that question is ridiculous?

May 18 – Saturday – Do you practice a religion? If so, which one? How important or unimportant is religion to you?

May 19 – Sunday – If you opened up a new store, what would you sell and why?

May 20 – Monday – Do you have any pets? What kind? Or if not, what type of pet would you be interested in?

May 21 – Tuesday – Do you have any weird phobias? What are they? If not, what’s a phobia that doesn’t make sense to you?

May 22 – Wednesday – Do you have any weird obsessions? What are they?

May 23 – Thursday – What song seems to be on your mind a lot lately? Why do you think it’s on your mind so much?

May 24 – Friday – Who has had the largest influence on your life so far?

May 25 – Saturday – Do you prefer to spend time alone or with others? Who is your favorite person in the world to spend time with?

May 26 – Sunday – Is there anything in life that you regret? How could you go about moving on and letting go of that regret?

May 27 – Monday – Today is Memorial Day in the United States. Is there anything about our country you would change if you could?

May 28 – Tuesday – What do you enjoy most about your country? Are you proud to be a citizen?

May 29 – Wednesday – Have you eaten your favorite meal lately? Why or why not? What is your favorite meal?

May 30 – Thursday – How did you do with your goals set on May 1st? Were the goals difficult or easy? Will you be continuing those goals into June?

May 31 – Friday – Reflect back on this month. Were you generally happy, sad, bored, stressed? Did anything significant happen?

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This is REALLY Why You Should Exercise

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Everywhere we look today, there’s a new gimmick or program out geared toward losing weight. A long time ago, all of this stopped having anything to do with health and started focusing entirely on weight loss and how to gain a “perfect body.”

We’ve grown so overly obsessed with being extra think, having six pack abs, or lowing our body fat percentage down to almost 0% that we’ve completely forgotten and neglected our health (both physically and psychologically).

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Though it aches me to see diet program commercials and new nonsensical exercise equipment being advertised everywhere, I completely love exercise and what it can do for people. I have a Kinesiology B.S., and I’ve worked in the exercise field for over two years.

If we’re ever going to improve our health overall as a nation, we first need to separate exercise from this weight loss crazed society. Focusing on weight loss to better your health is like eating a loaf of bread to hydrate yourself. It’s just completely futile and will get you nowhere.

So what should you focus on when trying to improve your quality of life through exercise?

1 – The Heart. 

It’s the beat of the body and one of the most vital organs for creatures of all kinds. It’s the heart, and it pumps blood all throughout your body dozens of times each minute. Without a proper heart function, your ability to complete day to day tasks – even live in general – significantly decrease.

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Cardiovascular disease is the number one killer of the modern American adult. That means that exercising and strengthening this organ is crucial.

So next time you head out to the gym or the park for a nice walk outside, think about how you are strengthening this awesome organ every step of the way.

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2 – The Stamina and Endurance.

Have you ever, or have you seen someone struggling while walking through the mall? Or the zoo? Or even struggling just from the car to the entrance of a store? It’s a life-inhibiting characteristic of too many humans these days – the lack of stamina.

Focus on increasing endurance capabilities during exercise. Tell yourself, “Next time I go on vacation, I won’t have to take as many rest breaks.” Or, “This summer when my grandkids visit, I will be able to keep up with them and spend more time with them.”

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With a more functional body, conditioned to physical stress, you will have more ability to do what you love – whether that’s water skiing, chasing your dog around, creating a lush garden, etc.

Stamina and endurance – focus on these benefits.

3 – The mental/psychological benefits. 

Exercise is proven to lower stress levels and to help the human body expend stress hormones it accumulates throughout the busy days.

Stress is a killer. It can ruin your days by keeping you miserable and it can physically harm your body as it raises blood pressure.

The best activity you can do for yourself after a stressful day at work is to go out and exercise. It doesn’t matter what you do or where you go – the most important thing is that you do it. Take a walk, ride a bike, do jumping jacks for twenty minutes while watching your favorite television show – it doesn’t matter. Just take time for yourself and get that heart pumping.

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Exercise can also improve your mood in general. Depression is a rising concern for most people. It’s debilitating and can make for an unhappy existence. Taking half an hour each day can significantly turn a negative thought process into having a more positive view of life.


Regardless of what you’ve believed about exercise and what it’s good for, teach yourself to focus on these three big factors listed above. Because improvements in these three areas are going to give you a better life – and that’s a promise.

“Perfecting appearance” is not a goal that is attainable. And it’s subjective. But improving quality of life through exercise – that’s an awesome goal that anyone of any size, age, or gender can accomplish.

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Thank you for reading this post and I hope you take these messages to heart. Focus on improving your life experiences, and you’ll not be disappointed.

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Have an amazing day!

Carly Twelve