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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Keep Quiet, Keep Dignity

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Having a quiet demeanor in a world of loud mouthed people is depicted as weak by society, but the truth is, it’s a superpower. Holding the tongue with dignity is not a weakness, it’s wise. Those who disagree cannot stop talking long enough to even read this sentence. 

Most people tend to be quick to yell and argue, to shut their ears and scream back before listening, and to make every passing statement into a political battle. 

When did everyone become so volatile? So quick to react and erupt into a mess of insults and debates? When did sitting back to listen and observe with open ears and an open mind become so rare?

Or was the world always this way?

Regardless of how the world was, is, or will be in the future, it takes courage to hold back words and just listen to what’s going on around us. To stop trying to prove a point all the time or constantly get the last word in a conversation takes major will power in this day and time. 

Be the bigger person – it’s a cliché thing to say, but it means a lot. Don’t waste any precious breath on an argument. All it does is spike your stress levels and leave you with cortisol infecting your bloodstream for hours after the event. It’s not worth it, unless it’s your personal mission to ruin your day.

Instead, save some time by walking away and staying silent. It will frustrate the other person while giving you more time to spend on things that make you happy. Every time you see an argument happening, whether in person or on the internet, just walk away and look at funny pictures on your phone, or learn to tune out the unnecessary debates.

Keep quiet, with dignity. Let the foolish continue to scream and miss out on the important things in life.

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Stay silent and watch the flowers blow in the wind. (Bluebonnets in Texas)

“The Hell I Overcame” by BAD OMENS

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After listening to words of rejection and failure for choosing to improve my health with help, I’ve started to see myself as weak. 

Time after time, I’m forced to regret my decisions that ultimately saved my life. Apparently only the weakest of souls need help to be healthy. At least that’s what I’ve been told, indirectly, by multiple institutions. 

Am I weak for seeking medical forms of help? Does that make me insane and incapable of protecting others or doing a job properly? I guess it doesn’t matter, because I’ll never get the chance to try.

When feeling down about all this, I found a new song by a band called Bad Omens. And it pushed me to realize that I’m not weak for seeking help. I’m a survivor and I still have a lot of life left to live.

The song is called “The Hell I Overcame” and here are a few of the lines that helped me get back on my feet:

“Did you really think the pain would send me to an early grave? Did you think I couldn’t break these chains after all the hell I overcame?”

“God, please forgive those who doubt me, forgot about me, then throw them down into the flames.”

Instead of letting myself to not feel good enough, not feel capable of achieving something great, or allowing others to decide my fate, this song motivates me to put the pity party in the past and figure out a way to get what I want out of my life.

Maybe I don’t fit the perfect mold of what has historically set the precedent for what I want to be, but that shouldn’t lead me to give up on my dreams. It shouldn’t lead anyone out there from striving to become more.

Never let others or a set of ancient rules tell you who you are. Overcome.

And check out the song: https://youtu.be/Fhetl6tFIlg

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“Did you think I couldn’t break these chains after all the hell I overcame?”

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