8 Effective Full-Body Exercises That Aren’t Burpees
There’s no denying that burpees are one of the most dynamic and effective bodyweight exercises around. There’s also no denying that burpees are hard as hell. Sure, we love the move for the immediate full body burn it delivers (no equipment necessary!), but sometimes we just want to switch it up and challenge ourselves in a new way.
So, in the spirit of diversifying our full body exercises, we asked Aaptiv trainers to share their favorite bodyweight exercises that aren’t burpees. As always, if you’re trying these moves for the first time, start slow and don’t perform too many reps at one time. Focus on good form and get comfortable doing the moves and using all the right muscles for support before taking off full speed ahead.
Read on for our trainers’ favorite bodyweight exercises. Then, if you’re looking for more challenging full-body workouts, check out more of their bodyweight classes in the strength training section of the Aaptiv app. Sign up here!
1. Hollow Body Hold, Aaptiv Trainer Ackeem Emmons: Start flat on your back on the ground with your arms raised above your head so your biceps rest by your ears. Point your toes and start to slowly raise your legs. As you do that, also raise your head, arms, and shoulders off the ground in one fluid motion. Squeeze your abs and glutes tight as you find the lowest point you can hold your arms and legs above the ground while keeping your lower back pressed into the mat (not arched). Hold for 10 seconds and release back to the ground.
Complete 10 reps.
2. Plank to Push-Up, Aaptiv Trainer Jenn Giamo: Start in a traditional plank position with your elbows bent, forearms resting on your mat, and palms flat to the ground. Keep your body straight and pull your abs into your back as you lift your right arm and place your palm where your elbow was resting below your shoulder. Repeat with your left arm until you are in a push-up plank position. Starting with your right arm, lower back down so that your elbow sits below your shoulder and palm rests on the ground in front of you. Repeat on your left arm until you’re back in your original plank position.
Complete 10 reps, starting on each side.
3. Bear Crawls, Aaptiv Trainer Ray Wallace: Start in a push-up position with your hands shoulder-width apart and your legs straight out directly behind the body about hip-width apart. Keep your knees slightly bent. Push the toes of the left foot into the floor while squeezing the right thigh and glute. Move the left hand and the right leg forward to create a diagonal line through the body and start crawling. Keep your back straight as you switch to the right arm and left leg to continue crawling forward.
Complete 10 crawls on each side.
4. Plank + Shoulder Tap + Jump, Aaptiv Trainer Benjamin Green: Start in a push-up plank position with your palms below your shoulders. Lift up your right arm and tap your left shoulder. Repeat with your left arm, tapping your right shoulder. Hold your abs tight to your spine and keep your legs together as you push off the ground with your feet and bring your feet to meet your hands on the ground. Jump and extend your legs back out to complete one rep.
Complete 10 reps.
5. Single Leg Deadlift, Aaptiv Trainer Jessica Muenster: Stand up straight with feet hip-width apart, knees slightly bent. Keep arms straight and lowered to your sides. Bend at the hip and extend your right leg back. As you do that, keep your upper body straight and lower the same arm towards the ground for balance. Continue until your upper body is parallel to the ground, and then return to the upright position. Repeat on the left side.
Complete 10 reps on each side.
6. Shoot-Through, Another One from Muenster: Start in a push-up plank position with hands below your shoulders and legs extended behind you. Lift your right leg and bring it under and across your body. As you do that, also lift the left arm straight out in front of you, creating a diagonal line through your body. Release both the arm and leg back to your original plank position. Repeat with the left leg and right arm.
Complete 10 reps on each side.
7. Inchworm, Aaptiv Trainer Ed Hall: Stand up straight with your feet shoulder-width apart. Maintain a slight bend in your knees as you bend at the waist to touch the floor with your palms. Walk your hands out in front of you until you’re in a push-up position. Reverse and walk your hands back towards your feet and stand tall again.
Complete 10 reps.
8.Spiderman Push-Up, Aaptiv Trainer Kelly Chase: Start in a standard push-up position with your hands below your shoulders and legs extended straight behind you. As you lower your body to the floor in a push-up motion, lift your right leg to the side. Bend the knee, bring it forward, and try to touch your knee to the same elbow. As you physically push up, extend the right leg again to return to your original push-up position. Repeat on the left side.
Complete 10 reps on each side.
Do you have a favorite bodyweight exercise? Share your moves with us @BritandCo and @Aaptiv.
(Photo via Getty)
