MAN Magazine Winter 2019

HEALTHY LIVING
S
kip the hassle and expense of a gym membership;
with a little motivation you can get the body of
your dreams in your living room. Bodyweight
exercises are a simple and effective way to improve
flexibility, balance, and strength, without any added fitness
equipment. Carve out a killer core, define lean legs, and bulkup
biceps; these top 25 cover every part of the body, and every
basic workout move you need to get healthier and stronger with
nothing but your own bodyweight resistance.
Category #1: Full Body Exercises
The Bear Crawl: Embrace your wild side and build up
full body strength with the bear crawl. Starting on your
1. hands and knees, lift your bodyweight using your tiptoes,
and tighten your core, reaching forwards slowly with your right
knee and right arm. Follow on by bringing your left knee and
arm forwards, and continue the crawl for about 10 reps.
2.
Plyometric Push-up: Starting in a standard push-up
position, with your hands against the floor and your
feet together, slowly lower your body towards the
ground, keeping your back as straight as possible. Once you’re
as low as you can get, push away from the floor in one explosive
movement, removing your hands from the ground if you can too.
3.
50
MAN
Burpees: Easily one of the most effective full-body
exercises around, burpees start out in a low-squat
position that balances your hands on the floor. Kick
your feet backwards so that you’re in the push-up position, then
complete a single push-up before jumping straight back to the
squat position. Leap as high as possible before squatting and
returning to the push-up portion of the exercise.
Plank: Start by lying down with your forearms on the
floor, hands clasped in front of you. Extend your legs
4. behind your body as straight as you can, and push your
weight up onto your toes, tightening your core to keep your
spine straight. Hold the position for as long as possible.
Tuck Jump: Standing with your knees very gently
bent, jump up as high as you can, as though you’re
5. trying to hit the ceiling, and pull your knees in towards
your chest while throwing your arms straight out in front of you.
Land with your knees slightly bent and jump again.
Category #2: Leg Exercises
Wall Sit: Find your favourite wall and lean against
it, slowly sliding your back down the brickwork until
6. your thighs are parallel to the ground. Make sure your
knees are situated directly above your ankles, and that your back
remains straight - then hold the pose for as long as you can.
Squat: Stand with your feet parallel, and slowly begin
to crouch by bending at the knees and hips until your
7. thighs are parallel to the floor. Make sure that you don’t
let the heels rise off the floor, then press onto your heels to
return to the standing position.
Lunge: With your feet about a hip-width apart, stand
with your hands on your waist, and push your left leg
8. forwards, slowly lowering your body until your right knee
is hovering just above the floor - probably at about 90 degrees.
Return to the standing position and repeat the other side.
9.
Curtsy Lunge:
Starting standing
up, keep your
left leg behind your body,
and turned slightly to the
right so that your thighs
cross over each other. Bend
both your knees as if you’re
curtseying, but make sure
that the knee ahead of
your body lines up with the
corresponding ankle. Return
to your standing position.
10.
Step-Up:
Step-ups
are about
as simple as fat-loss exercises get. All you need is a bench or a
step to get started. Simply place your right foot on the surface,
and step up onto it until your leg is straight. Then return to the
starting position and begin again using the opposite leg.
Category #3: Arms & Shoulder Exercises
11.
Triceps Dip: Sit near a bench with your knees gently
bent, and grab the bench with your arms straight.
Bend your arms about ninety degrees then straighten
them again while your heels push the floor. Try reaching out one
arm while lifting the alternate leg for a better challenge.
12.
13.
Boxer: With your feet a hip-width apart, bend your
knees and keep your elbows tucked into your body,
extending one arm forward as the other pushes
back. Hug your arms in and switch, like you’re preparing for a fight.
Arm Circles: Simple but effective, stand with your
arms by your sides, then slowly make clockwise
circles with the limbs for about thirty seconds,
before reversing the movement and going counter-clockwise.
Diamond Push-up: Make a diamond position
on the floor with your hands - meaning that your
14. thumbs and index fingers touch, then complete a
set of push-ups as usual to add an extra workout to your triceps.
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MAGAZINE WINTER 2019
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