What are the best exercises with no weights?

Asked 4 years ago

I have a fitness class that has a mix of older and younger members. I would like to start including more bodyweight exercises in the class, but I don’t want to over-work the older clients and don’t want the younger clients to think the class is boring or too easy. What are the best bodyweight exercises to do?

Jacob Oneill

Saturday, September 12, 2020

You can use different variations of the same movements for the different clients.

For example, older or less experienced clients could perform simple squats, whereas the younger or more experienced clients could do jumping squats.

Marcos Gardner

Sunday, September 13, 2020

Make everyone do the same movements, but allow them to complete the reps at their own pace. I would also suggest that you use time, rather than fixed reps. For example, do 30 seconds of push-ups. That way, everyone can challenge themselves to do as many reps as they are able to.

Dean Sanders

Thursday, September 17, 2020

Definitely go by time rather than a fixed number of reps. The fitter clients can go at a higher intensity, while the less fit clients can pace themselves to accommodate their own fitness level.

Jamari Huynh

Sunday, September 20, 2020

Yep I teach multi level groups. Timed and lots of options. Some people can't do push ups yet. Hold a a high plank on knees. Try a shoulder tap next. Do squats with no weights and not as deep. I emphasize they aren't in competition with each other. Just themselves, try to do one more or hold longer than they did last time.

Yahir Cameron

Wednesday, September 23, 2020

Have at least two options for each workout. Example; If you can’t do a push-up do a plank.

Connor Owens

Thursday, October 01, 2020

Offer options and variations. Layer the basic moves and tell participants to choose their option. For example, Demi squat to squat jump, or skaters to lateral shuttle runs

David Hay

Wednesday, March 24, 2021

Bodyweight exercises are a brilliant way of working out. The body's natural push/pull reflex is proficient when using the muscles. When teaching a diverse class in terms of age and ability, it is advisable to go by timed reps rather than a set amount. doing the exercises this way ensures that the fitter and more able participants can rep at a higher intensity than the less able participants in the class, who can go at their own pace, with a little encouragement. The best exercises are the easiest ones to perform, such as squats (different variations,) push ups, crunches and burpees.

Avik Das

Friday, April 02, 2021

There is a popular saying ' When there is a will, there is a way'. So even without access to gym equipment or weight, it feasible to be fit. Bodyweight exercise is a great way to reach your fitness goals, and with many different exercises, you can build significant muscles in different parts of your body. Whether the arms, shoulders or the lower body, there are many variations of bodyweight exercises that could help you achieve the fitness goal. From the comfort of your home or while relaxing on a beach, these effective bodyweight exercises can be done anywhere.

1) Push-ups

While thinking about bodyweight exercises, push-ups certainly come to mind first, as it is probably the most popular bodyweight exercise. A push-up is an incredible exercise for the upper body, which targets your whole chest muscle, shoulders, and even some parts of the arms. To perform a normal push-up, point your head towards the floor while keeping your palms in a wide position with the balance of the body on your feet. Then lower your body towards the floor and try to push the chest. After that go back to your original position, which completes a total push-up. While your younger clients can certainly try the full normal push-ups, the older clients can keep their knees on the floor to make it easier and interesting. To avoid making push-ups tedious for clients, you can let them try different variations of push-ups such as Diamond push-ups, Spiderman push-ups, Hand tap push-ups, Pike push-ups, Archer Push-ups, etc.

2) Planks

Plank is a bodyweight exercise that both your younger or older clients would love to do. Your clients can do a plank competition to make it challenging. A plank posture is identical to a push-up, but instead of your palms, the bodyweight should be on your elbows and the posture must remain in the same position as long as you can to complete the exercise. Plank has a number of benefits such as building core strength, shedding body fat, improve back issues, and many more.

3) Squats

The squat is one of the best bodyweight exercises, which most people are aware of, even the people who don't work out. While squats can be done in the gym with heavyweight, bodyweight squats could also give desirable results. To execute a squat, lower your body and make the hip as low as possible. After lowering your body completely, push your body upward to perform one rep. The squat is an excellent exercise, which your clients from any age group will find interesting. Squat targets muscles in the leg and it also helps to lose fat. Meanwhile, there are different squats to make things entertaining like Bulgarian split squats, one leg squats, split squats, Frog squats, etc.

4) Burpees

Most trainers or clients find Burpees one of the exciting exercises to perform because it not only looks like a fun exercise to do but also the result is rewarding. It is mainly originated from CrossFit training, and it can target muscles of the whole body while helping you to get rid of fat quickly. Burpees are certainly one of the best cardio exercises around. To do a burpee, place yourself in a push-up position, and then quickly move to the squat position and stand up and jump after throwing your hands in the air.

5) Pull-Ups And Chin Ups

Well, Pull-ups and Chin-ups require a pull-up bar. However, they are completely bodyweight exercises. While pull-ups primarily target back muscles, chin-ups help to grow biceps. Given both exercises are highly challenging to perform and require the whole body to lift, your older clients might find both exercises difficult to execute. On the other hand, younger clients might absolutely love these exercises.

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