Finding a consistent exercise routine that works for you is important, but changing up your routine every now and then can also help. Variety will not only keep things interesting in your workouts, but it will also help you target a wider range of muscles.
I asked personal trainer Elle Linton to share a few uncommon bodyweight exercises that will elevate a home sweat session. She came up with these three exercises, which target muscles across the entire body.
1. Bear crawl
"Bear crawls might look like they'd be easy but they're actually a killer full-body workout," says Linton. "This exercise works your brain as much as it does your body."
How to do it
Reps: 8-10 in both directions (forward and back)
- Start on all fours with your hands under your shoulders and your knees under your hips. Lift your knees just off the floor.
- Keeping your knees low, move forward by lifting your right hand and left foot off the floor simultaneously, followed by your left hand and right foot.
2. Turkish get-up
This exercise is typically done with a kettlebell, but that can be too challenging for beginners. It's also a complicated movement so it's worth starting out just using your bodyweight.
"This exercise, with or without weights, will help you work both your arms, legs and core," says Linton. "You also don't have to do the full movement. Start with a half-Turkish get-up, which will still target your core. This involves sitting up and then back down without incorporating the legs."
How to do it
Reps: 3-5 each side
- Lie on your back with your legs extended and arms at your sides.
- Bend your right knee and place your right foot flat on the floor.
- Extend your left arm out to the side.
- Extend your right arm straight up. Your right arm should remain pointing upwards throughout.
- Roll your torso sideways onto your left forearm and elbow, keeping your gaze on your right hand.
- Push through your left hand and lift your torso off the floor. Stop here if you are performing the half-Turkish get-up.
- Push through your left hand and right foot to lift your hips off the floor.
- Sweep your left leg under and behind you, place your left knee on the floor.
- Lift your left hand off the floor so you are in a half-kneeling position.
- Push through your right foot to stand up.
- Reverse the movements back to the start.
3. Push-up into leg lift
Can't do a push-up? Don't worry, here's your four-step plan to get your first push-up. But if you're already performing push-ups, well done! Here's a tweak Linton recommends, which will also help you build a strong lower body and improve your coordination. "Adding in the leg lift will engage the glutes and improve your balance," says Linton.
How to do it
Reps: 8-10
- Place your hands on the floor, slightly wider than shoulder-width apart, with your arms extended. Extend your legs behind you with your feet slightly apart. Keep your body in a straight line from head to heels, engaging your core and glutes.
- Engage your core and bend your elbows to lower your body. Your upper arms should form a 45° angle with your torso.
- Push through your palms to return to the start.
- Keeping your core braced, lift one leg followed by the other.
- Complete 8-10 reps.
