If you want to enhance your physical fitness and improve your workouts, you’ll need a treasure chest of accessible exercises that aren’t location or equipment-dependent. Doing this allows you to maintain progress without disrupting your routine.
Bodyweight exercises help build muscle and strength. Additionally, they condition your body to hinge, pull, push, and squat. These versatile and accessible exercises can be done at school, home, or in the park, so you won’t miss a beat with your muscle-building workouts!
Push-Ups
Push-ups improve your upper body strength and promote muscular endurance. This exercise works multiple muscles simultaneously, provides stability, and enhances bone and musculoskeletal health.
Instructions:
- Start in a high plank position with your arms fully extended and your body in a straight line.
- Bend your elbows to lower your body to an inch above the floor.
- Pause here for a moment before pushing back up and straightening your arms again.
Recommended sets and reps: 2 sets of 10 tp 15 reps
Squats
Squats provide the foundation for balance and strength. The exercise strengthens the lower body while promoting ease with everyday physical challenges.
Instructions:
- Stand with your feet hip-width apart, bend your knees, and push your hips back.
- Come down into a squat until your thighs are parallel to the floor.
- Push through your heels to come back up to standing.
Recommended sets and reps: 3 sets of 8 to 12 reps
Lunges
Lunges may be the secret to unlocking lower body strength. You can do them in your living room, at school, or at a park. The knee-bending motion promotes joint stability and can influence your movements in active sports like basketball or soccer.
Instructions:
- Stand with your feet hip-width apart.
- Step your right foot forward and bend your leg until both knees form a 90-degree angle.
- Push through your left foot to come back up to standing before repeating on the other side.
Recommended sets and reps: 3 sets of 8 to 10 reps on each side
Dead Hang
Dead hangs are a great way to improve your endurance. This exercise works on your back and shoulders while improving posture and mobility. This exercise also benefits your climbing abilities and grip, which enhances upper body strength — think of hanging on the monkey bars at recess.
Instructions:
- Evenly grip an overhead bar so your feet are off the ground and your arms are fully extended.
- Keep your arms straight and shoulders down and back as you maintain your grip for a predetermined amount of time.
Recommended sets and reps: 3 to 5 sets of 30-second hangs
Plank
Planks are a classic bodyweight exercise that can help you build muscle and improve stability and posture. Planks also boost musculoskeletal fitness by working on core strength, which you can do at home or in the school gym.
Instructions:
- Form your body into a straight line while resting on your forearms and toes.
- Tuck your belly button in toward your spine and focus on keeping your hips down as you hold the plank for a predetermined amount of time.
Recommended sets and reps: 2 to 3 sets of 20 to 40 seconds
