Exercise is powerful. Besides giving you an amazing body, engaging in bodyweight exercises and free weight exercises can boost your mood and help you sleep soundly. It can also help prevent a plethora of health problems including high blood pressure, high cholesterol, type 2 diabetes, and obesity. Unfortunately, many people avoid bodyweight exercises and free weight exercises because gyms and health clubs are a nuisance. They’re yucky and germ packed, which can be especially dangerous during cold and flu season. They can also foster poor self-esteem. Those new to bodyweight exercises and free weight exercises might feel bad when comparing themselves to fitness buffs at large workout facilities.

Do you typically avoid doing bodyweight exercises and free weight exercises at gyms and health clubs like the plague, but desperately desire to shape up? Don’t despair. You don’t need a gym, or even special equipment, to do bodyweight exercises and free weight exercises and get fit and healthy. You can do the following bodyweight exercises and free weight exercises in the comfort of your own home. With these at home exercises, incorporating regular workouts into your busy lifestyle can be easier, and more effective, than ever before.

The Best Bodyweight and Free Weight Exercises to do at Home

Plyo Lunge

Bodyweight exercises don’t require you to use any workout equipment. With bodyweight exercises, your own body provides the resistance. The plyo lunge is one of the best bodyweight exercises to do at home. It’ll get your heart pumping while helping you tone your legs.

To do these amazing bodyweight exercises to do at home, stand and place your feet hip-width apart. Move your left foot backward. Lower yourself into a lunge. Your knees should form 90-degree angles. Driving with your right heel, leap up. These at home exercises then require you to switch your legs while in mid-air. Land in the lunge pose with your left leg forward. As you keep alternating lunges when doing these bodyweight exercises to do at home with a mid-air jump, aim to increase your time in the air and lessen your time on the ground. Complete 10 to 15 repetitions of these body weight exercises to do at home with each leg.

Bicycle Crunch

Did you give up on ever having a flat stomach years ago? The bicycle crunch is one of the best at home exercises and bodyweight exercises to target those stubborn abdominal muscles.

To start these bodyweight exercises to do at home, lie on the ground. Your face should be facing the ceiling when you do these at home exercises. Put your hands under your head. Your elbows should be spaced wide while you power through these bodyweight exercises to do at home. The next step of these at home exercises is to place your legs in a tabletop pose. Your knees need to be over your hips. Lift your right shoulder off the floor in order to bring your right elbow in the direction of your left knee. When doing so, you should also bring your right leg into a straight position. When doing these at home exercises, reverse the move to lift your left elbow toward your right knee as you bring your left leg into a straight pose. Do 10 to 15 repetitions of these bodyweight exercises to do at home on each side.

Pushup

Hands down, pushups are one of the best bodyweight exercises to do at home around. These challenging bodyweight exercises to do at home chisel your chest, shoulders, and arms.

When doing these at home exercises, begin in the high plank pose. Your shoulders should be situated over your wrists when doing these bodyweight exercises to do at home. Engage your core, glutes, and chest during these at home exercises. While bending your elbows, ease your chest toward the ground. Ensure your hips are in alignment with the remainder of your body while doing these at home exercises. Can you do these bodyweight exercises to do at home without dropping your hips or touching your chest to the floor? If not, do these at home exercises on your knees until your strength improves. Complete 10 to 15 repetitions of these bodyweight exercises to do at home.

Chest Press

Free weight exercises to do at home are strength training moves requiring you to utilize dumbbells or other types of objects that provide resistance. One of the most popular free weight exercises to do at home is the chest press. In addition to targeting your chest, these free weight exercises to do at home will help you sculpt beautiful shoulders and triceps.

To complete these free weight exercises to do at home, you’ll need to lie on a step or a bench. Start these free weight exercises by positioning the free weights of your choice directly above your chest. Bend your elbows. Pull down the free weights until your elbows reach approximately 90-degree angles while doing these free weight exercises. Upon completion of these free weight exercises to do at home, your elbows should resemble the goal posts on a football field. Push the free weights back up. Do one to three sets of eight to 16 repetitions of these free weight exercises to do at home. If you’re a fitness newbie, you might want to use five-pound to 10-pound dumbbells while completing these free weight exercises to do at home. The chest comprises a large muscle group. So, intermediate and advanced exercisers may be comfortable utilizing 15-pound, 20-pound, or larger free weights when doing these free weight exercises. Only lift the amount of weight you can carefully and safely maneuver when you get in the mood to complete these fun free weight exercises to do at home.

TRX Hamstring Curls

Navy Seals were the inspiration for the TRX Suspension Trainer. This unique device, which can be set up literally anywhere, uses gravity and your own bodyweight to help you successfully complete hundreds of at home exercises, including TRX hamstring curls. Regardless of whether you’re a novice exerciser who occasionally does at home exercises or a professional athlete, hamstring strength is vital. Strong hamstrings protect your knees and help you run, kick, and jump safely. Therefore, hamstring curls are one of the best at home exercises and bodyweight exercises you can do.

When completing these at home exercises, position the TRX straps where they fall at your mid-calf. While lying on your back, face the device’s anchor point. Before starting these at home exercises, put your feet in its foot supports. Sustain steady pressure in your heels, engage your core and glutes, maintain lifted hips, and drag your heels until both knees are situated over your hips when doing these at home exercises. Extend your legs back to the straight pose. When doing so, keep your core engaged. Do three sets of eight to 10 repetitions of these at home exercises.

Crunch with Medicine Ball Hold

Besides dumbbells and the TRX Suspension Trainer, the medicine ball is another fabulous piece of fitness equipment to do at home exercises with. You can really work out your whole body with it, including your abdominal muscles. If you want to impress while wearing a form-fitting dress or shirt, try the challenging crunch with medicine ball hold exercises to do at home.

To do these at home exercises, you’ll first need to lie on your back. Place your legs in the tabletop pose. They should be bent at a 90-degree angles. While grasping the medicine ball over your head, do a crunch. At the end of these at home exercises, you should touch the medicine ball to your ankles as you keep your legs still. Return to the beginning pose and repeat these at home exercises. Strive to complete as many repetitions of these exercises to do at home as you’re able to do in 60 seconds. Rest for 60 seconds before doing an additional one or two circuits of these at home exercises.

Exercising regularly is a crucial component of a happy, healthy life. Doing bodyweight exercises and free weight exercises at home, your building, or outdoors is convenient. When bodyweight exercises and free weight exercises are convenient, you’re more likely to stick to them. To increase your odds of committing to engaging in bodyweight exercises and free weight exercises for life, also consider working with a quailed personal trainer. Personal trainers are the best to hold yourself accountable, stay motivated, and get healthier. These fitness professionals can show you how to correctly perform the aforementioned bodyweight exercises and free weight exercises to do at home and so much more. After doing these at home exercises, you may be amazed at how great you both feel and fit into your skinny jeans.

 

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