8 Body-Weight Moves That Will Scorch Every Muscle in Just 8 Minutes
Getting a good workout in shouldn’t be inconvenient—you shouldn’t need to buy an entire home gym’s worth of equipment for yourself or struggle to carve out enough time to make it to the gym after work and cook dinner and do laundry all while getting to bed at a normal hour.
That’s where body-weight workouts come in handy. You can do them anytime, anywhere—and they don’t even have to take up a large chunk of your time.
This eight-move circuit, designed by Barry’s Bootcamp instructor and Brave Body Project cofounder Amber Rees, incorporates exercises that will fire up your entire body—which is great for boosting your overall performance on the bike.
[Looking to start cross training but don’t know where to start? The Beginner’s Guide to Strength Training will teach you all the fundamentals to get the most out of your weight session, priming you for stronger miles in the saddle.]
How to do it: Perform each exercise for one minute. If you want an extra boost, rest for one minute and do the workout through a second time. Watch the video below to see Rees demonstrate each of the eight moves.
1. Plank to Walking Squat
Start in a high plank position. Walk your right foot in so your foot is underneath your shoulder, then walk your other foot in so it’s underneath your shoulder. Lift hands from floor, then perform a squat, then walk each leg back so you’re in high plank position. Repeat.
2. Push-Up Downward Dog
Start in high plank position, then perform one push-up. When you return back to high plank position, tilt your pelvis upwards so that you’re in downward dog position. Return back to high plank position. Repeat.
3. Alternating Side Plank
Start in a side plank with your left forearm on the floor, your elbow under your shoulder, your feet stacked, and your hips lifted so your body forms one long, straight line. Stretch your right arm up to the ceiling. This is your starting position. Draw your right hand down and reach it below your left underarm as you curl your upper body forward so your shoulders are parallel to the floor. Return to starting position, then switch sides. Continue alternating sides.
4. Push-Up Burpee
Start in high-plank position, hands directly under your shoulders with your body forming a straight line from head to toes. Perform one standard pushup, then kick your feet forward so that they land to the outside of your hands. Lift your hands off the floor and jump straight up into the air. Land softly, coming down into a deep squat. Place your hands on the floor and kick you legs back into the plank position. Repeat.
5. Squat With Alternating Rotation
Start by standing with feet shoulder-width apart. Perform one squat, making sure your chest is up and you’re shifting your weight back into your heels and pushing your hips back. Return back to standing position, then rotate your torso to the right while bringing your right knee across your body in a tucked position. Return to standing, then rotate your torso to the left while bringing your left knee across your body in a tucked position. That’s one rep. Repeat.
6. Alternating Single-Leg Deadlift
Start standing with feet hip-width apart. Shift weight to your right leg, then keeping your shoulders back and your back straight, hinge at the hips and reach your hands toward the ground as left leg swings back behind you. Return back to starting position and repeat.
7. Jackknife
Lay on your back with your arms over your head and your legs extended out in front of you. While keeping your legs straight, lift them up so your feet are pointing to the sky. Lift your head and shoulders off the ground and touch your toes. Return to starting position and repeat.
8. Hollow Hold
Start by lying on the floor with your legs extended and your arms reaching above your head —your biceps by your ears. Lift your head, shoulders, and legs off the floor by pushing your lower back into the ground. Brace thighs, glutes, and core. Pull your knees in towards you in a tuck position, then extend them again. Repeat.
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