5 Bodyweight Resistance Exercises You Need To Try

Exercise anywhere, anytime with these Spring Workouts by personal trainer and model Felicia Kendrick.

We are three weeks into our Spring Workout Series, how are you feeling so far? This week we’re getting stronger with 5 bodyweight resistance training exercises that require no equipment.

YOUR BODYWEIGHT RESISTANCE TRAINING WORKOUT PLAN

12 reps of each
2 sets in a row on each exercise
Complete 2-3 rounds

bodyweight resistance exercise 1:

Squat 1 ½

Just like your regular squat, only better! This power exercise targets the glutes but also works your lower back and core muscles as they remain engaged throughout the exercise. The added squat at the bottom helps strengthen your quads, and is a great way to burn some extra calories.

Training Tip: Ensure your hips and knees are slightly bent when performing the additional squat, and ensure you are keeping your upper body nice and strong.

bodyweight resistance exercise 2:

Reverse Lunge/Forward Lunge

This power combo is a great exercise that hits your lower body including glutes, quads and hamstrings, but it can also work your core muscles along the way – hello all-in-one workout.

Training Tip: Always keep your back straight and core engaged when performing both variations.

bodyweight resistance exercise 3:

Frog Squats

The frog squat is a great beginner friendly functional exercise that helps strengthen and tone the lower body muscles including the glutes and hamstrings, it’s also a great way to help strengthen your hips flexors.

Training Tip: Avoid curling your back as you raise your glutes and remembered to keep your back straight at all times.

bodyweight resistance exercise 4:

Yogi Push-Up

Get a strong body like a Yogi with this variation of the classic push-up. This exercise focuses on your hamstrings while also targeting your chest, glutes, hip flexors, lower back, shoulders and triceps. It’s truly an all-round exercise.

Training Tip: It’s important to keep your chin down throughout this exercise and keep a straight back when in the plank position.

bodyweight resistance exercise 5:

Inchworm

Now this is a whole body exercise you’re going to want to try. The Inchworm helps improve overall mobility and stability while also being a great heart pumping exercise. It is also a great exercise that focuses on strengthening your core which in turn can lead to better posture.

Training Tip: If this version is a bit challenging, start off by bending your knees on the way down and on the way back up.