Three Bodyweight Workout Moves You Can Do At-Home to Build Strength + Tone
Written by Grace Recka @bootycampusa – www.bootycampusa.com
If you’re anything like me, you’ve had to get *extra* creative while working out at home during quarantine — especially if you’re seeking to build strength and sculpt your muscles. I believe that working out doesn’t need to be as intimidating as it may seem. You don’t need the fancy machinery, intense-looking weights, or all the time in the world. All you truly need to keep up with your fitness goals and increase your energy levels daily is a minimum of ten minutes, your beautiful and strong body, and a yoga mat or bath towel. Here are three bodyweight workout moves you can do at home or at a local park to build strength and tone.
1. Side Plank: Works the core, inner thighs, triceps, biceps, and glutes
Complete a side-plank for a minimum of 15 seconds (recommend: 15-30 seconds on each side). For a proper side plank, make sure your hips are pointed forward like two headlights on a car. Create a 90-degree bend in your elbow and align your shoulder and elbow. Oftentimes it helps to do this move in front of a mirror to check your form. Rather than sinking your neck and spine into your shoulder, remind yourself to prop your body up with the strength of your core. Keep your core engaged and squeeze your glutes.
2. Squat with Heel Raise: Works the inner thighs, glutes, quads, and calves
Place your feet wide with your knees pointing outwards. Look down and ensure that your knees are behind your toes to protect your knee alignment. Squat down low and keep your spine neutral and relax. Place your hands on your hips and relax your shoulders. Raise your heels to target your inner thighs and calves. Squat down slowly and with purpose 3-4 inches. Complete squat pulses for 1-2 minutes.
3. Modified Push-Up: Works your abs, upper back extensors, triceps, and biceps
Find a sturdy household object that can support your bodyweight (ex: couch, countertop, desk). Place the palm of your hand against the object and walk your feet out so that your body is at a diagonal angle. Your hands should be placed slightly less than shoulder-width distance and your fingertips should be angled inwards towards one another. Lift your heels so you’re resting on the balls of your feet. Complete a minimum of ten push-ups by moving your chest down towards the object. This movement should be purposeful and focused. Make sure to engage your core and inhale + exhale sharply with each push-up!
If you’re looking for an advanced option, complete these three moves 3-4 times through. This will increase your heart rate, tone your muscles, and boost your energy and positivity. I suggest completing these moves in the morning to boost your metabolism and set your day up for success. Let me know how you enjoyed these moves!
For personalized workouts, you can reach Grace at @bootycampusa on Instagram or at www.bootycampusa.com