The best way to add in body weight exercises are in-between sets for "active" rest or if you are on a jog in a park to stop and add in extra resistance work!
Bodyweight exercises do not generally require additional weights and rely on the body’s own mass to provide the resistance for muscle groups to work against. Many of the exercises can be performed without additional equipment, making them ideal for days when you cannot make it to the gym, while others require additional support such as a pull-up bar.
1. The Push Up
This is a very versatile exercise as it can be adapted when fitness levels increase. Starting from a prone position, push upwards until the arms are extended; the workload can be increased by holding between reps when the elbow reaches 90 degrees.
2. Hand Stand Push Ups
Performing push ups while in a hand stand requires balance as well as strength. Until the full hand stand is mastered these can be performed vertically against a wall or with the feet supported by rings.
3. The Invisible Chair
A deceptively simple exercise, this quickly builds up the thigh muscles and is an excellent pre-ski exercise that can be practised in the office without too much ribbing. Simply sit unsupported with your back against a firm wall with knees at 90 degrees and hold for 30-60 seconds.
4. The Lunge
Another adaptable exercise, the basic form involves standing squarely, feet shoulder width apart, hand on hips, then stepping one foot forward and slowly lowering your body until the knee reaches at least 90 degrees, before rising and stepping back.
5. The Crunch
There are many variations but the basic form involves lying flat on the floor with knees bent and hands behind your head, then curl forward using your abdominals, before slowly lowering your torso back again.
6. Pistol Squats
Assume the position with both arms outstretched to the front, and then raise one leg to match. Now lower the body by bending the other leg, before rising again. Building strength, balance and coordination at the same time, this requires gentle practice at first.
7. Burpees ( MY PERSONAL FAV) smile emoticon
These take the original squats, add a press up when the legs have been fully extended and finish by standing vertically with arms above the head before crouching again. Alternatively, replace simply rising upright with a star jump.
8. Pull Ups
These are a classic exercise but do require a well supported bar or rings. Hanging vertically from the support, pull the body upwards until the chin is above the hands, lower and repeat.
9. Air Squat
Doing an air squat is as simple as siting up and down in a chair. You want to make sure you are fully reaching a 90 degree angle in the knees as squat while pushing your knees outward and squeezing the glutes as you stand.
Using the floor (or parallel bars) support your torso in an upright position, bring your legs up in front in a tuck, and then extend outwards at 90 degrees. It is important to keep the torso perpendicular and the arms extended.