We’ve all been there. As much as we want to exercise, the world is working against us, forcing us to stay home. When push comes to shove, though, there are always options. Instead of giving up, take on these bodyweight workouts to increase your muscle mass and strength while promoting a higher metabolic rate after the workout is over.
For both, aim to do 5 to 8 repetitions three times each with a 60 second rest in between each set.
The ultimate in upper body strength, push ups engage not only the chest but the arms, core and back as well. Start in a plank position with your hands wider that shoulder width apart and slightly back behind your shoulders. This is so that when you lower yourself, your forearms remain vertical throughout the entirety of the motion, reducing the chance you’ll inure yourself. When ready, lower yourself until your chest touches the floor and push back up to plank. If this is too hard, drop your knees to the floor. If that is still too much, perform this action against a wall to eventually build up enough strength to do a full body.
As the push up targets the entire upper body, the pistol squat targets the entire lower body, including the quads, glutes, hamstrings, abs and back. With arms extended out in front, stand on one leg with the other held out in front of you. When ready, lower your body down until your thigh is parallel to the floor. Push back up. Remember to keep the back straight for the entire movement. If you need help balancing, perform this around something you can grab onto if you start to fall, such as a door frame.