A FULL-BODY WORKOUT USING JUST BODY WEIGHT AND A FEW ACCESSORIES
About the Author: Kevin Rail is an internationally known and sought after fitness coach featured in the documentary films, Fasting and The Motivation Factor. He specialises in functional training, core training, three-dimensional movement, motivation and restorative arts. He has a B.S. in sport management/fitness and wellness and is certified through ACSM, NASM and ACE.
A good workout might be closer than you think. You can get a lot done with the aid of your bodyweight and a few simple fitness tools. And you don’t even need to leave your living room.
What you DO need is a solid workout plan. This is a full-body plan. All you need is an exercise ball, plyo box and pair of dumbbells for this workout. Here are the exercises and explanations on how to do them correctly. Remember, proper form is your best friend when you are trying to improve your fitness.
Ball Pushup Jackknife
Lie across an exercise ball and walk your hands forward until you get into a plank position. You should have a straight line from the back of your head to your heels at this point and your toes should be on top of the ball.
Lower yourself down by bending your elbows and as soon as you come up, roll the ball forward by engaging your abs. Tuck your knees to your chest and hold for a second. Roll the ball back out by extending your legs and repeat. Aim for 10 to 12 reps.
Dumbbell Seesaw Presses
Stand with your feet hip-width apart and hold dumbbells outside your shoulders with your palms facing forward, elbows bent and upper arms close to your body.
Push the dumbbell in your right hand straight up until your arm is fully extended and hold for a second. Start lowering the weight as you simultaneously press the dumbbell in your left hand. Stop when your arm is fully extended.
Slowly lower the weight in your left hand as you raise the one in your right. Continue to alternate back and forth until you’ve done 10 to 12 reps per side.
Dumbbell Renegade Rows
Place two dumbbells on the floor shoulder-width apart from each other with the handles parallel. Grab a dumbbell with each hand and get into a plank position with your feet shoulder-width apart and legs straight.
Keep your core tight and upper body still as you pull the dumbbell in your right hand up by your side. Stop when it is by your hip and hold for a second. Slowly lower the weight back to the floor and repeat on your left side.
Continue to alternate back and forth until you’ve done 10 to 12 reps per side.
You will need a plyo box for this drill. Stand with your back to the box and sit on the edge of it. Place your hands beside your hips and walk your feet out as you scoot off the box. Your arms should be fully extended at this point and your legs should be together.
Bend your elbows to lower your hips toward the ground and stop when your elbows are bent at 90 degrees. Push yourself back up, squeeze your triceps for a second and repeat 10 to 12 times.
Sumo Squat Biceps Curls
You will need a pair of dumbbells to do this. Hold them in front of your body with your palms facing in and your feet placed wider than shoulder width. Point your toes out about 30 degrees and lower yourself into a squat by bending your knees.
Stop when your thighs are parallel to the floor and rise back up. Squeeze your glutes for a second as soon as your legs are locked and perform a biceps curl.
Twist your wrists as you move the weights up and stop when they are close to your chest. Squeeze your biceps for a full second, lower the weights back to the starting point and repeat 10 to 12 times.
Hold dumbbells at your sides with your palms facing in and stand with the box in front of you. Place your right foot on top and press your weight down to lift yourself up. Once you come to a standing position, raise your left leg in front of your body and bend your knee.
Keep moving your leg until your thigh is at least parallel to the floor, but feel free to move it higher. Hold for second, then lower your left foot back to the floor. Move your right foot back to the floor and repeat with your left foot on the box. Continue to alternate back and forth until you’ve done 10 to 12 reps with each leg.
Putting it all Together
To make the best use of your time, perform all the exercises back to back in the order they appear. If you are looking to boost your caloric expenditure, take short rest breaks between each one. If you are able to maintain good form, feel free to take no rest at all between each exercise.
Run through the series three to four times and do the workout three days a week on nonconsecutive days.
It doesn’t take a lot of equipment to get a great workout. All you need is a few tools, a little bit of space and a solid game plan. If you have the discipline and desire, you can make change happen in a short amount of time.