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Coach Ngoni Fitness Correspondent
If you have ever thought of quitting your boring stressful 9 to 5, or if you need a job that you can work around your family’s schedule, you should think about applying for a job at your local fitness club.
Feel the burn and feel the benefits of these bodyweight routines right across your body.
Workouts that anyone can do from home
Inchworm
Stand straight with your feet shoulder-width apart
Bend over and touch the floor with the palms of your hands
Walk your hands out, as far as you can while keeping your legs straight, and pause
Walk back up to the starting position and repeat until the set is complete
Tuck jump
Start in standing position with feet hip-width apart.
Bend knees slightly and extend arms out at shoulder height, elbows bent and wide, palms facing floor
Jump straight up, lifting knees to touch hands
Land softly with knees bent
Bear crawl
Start on all fours and lift your knees so they’re at a 90-degree angle and hovering an inch off the ground
Move one hand and the opposite foot forward an equal distance while staying low to the ground
Switch sides, moving the opposite hand and foot.
Repeat the movement while alternating sides.
Mountain climber
Start with your body in a straight line and your hands slightly wider than shoulder-width apart
Bring one knee up toward the centre of your stomach and then quickly alternate between legs
Continue alternating until the set is complete.
Plyometric push-up
Start in a plank position on your knees, kneeling forward slightly to get in a high plank position -Align your palms under your shoulders
Bend your arms to lower yourself into a push-up. Immediately push back up explosively, taking your hands off the floor.
Plank to push-up
Begin on all fours in a forearm plank, which is a standard plank position with your elbows dropped to the mat
Engage your core to keep your hips as still as possible
Push up onto your other hand
Lower back down to your elbows, one arm at a time
Repeat with alternating arms
Walkout prone
In this exercise, you get down on your hands and feet
Then you slowly move your hands forward and “crawl” forward while keeping your feet stationary
Once you have reached your limit, you should keep your feet stationary, move your hands back and crawl back to your starting position
Jumping jacks
Stand upright with your legs together, arms at your sides
Bend your knees slightly, and jump into the air.
As you jump, spread your legs to be about shoulder-width apart. -Stretch your arms out and over your head.
Jump back to starting position
Spiderman push-ups
Every time you lower yourself into a push-up, simply draw one of your knees out and up, aiming to touch it to the same-side
Jump squats
Stand with your feet shoulder-width apart and the toes pointing slightly outward
Bend your knees pressing your hips back as if you were going to sit back on a chair
Pushing through the heels, jump straight up
Land with your knees slightly bent and go back into the squat position
Burpees
Begin in a standing position
Position your feet shoulder-width apart
Drop into a squat
Kick your legs back into a high plank position
Lower toward the ground
Rise back to high plank
Return to a squat position
Jump
Commando plank
Push up onto your right hand, until that arm is straight, followed by the left arm to come into a high plank position
Lower back down to your starting position on your right arm, followed by your left
Keep your spine neutral and your core tight to prevent from rocking from side to side throughout
Lunge
Stand with your hands on your hips and your feet hip-width apart
Step your right leg forward and slowly lower your body until your left (back) knee is close to or touching the floor and bent at least 90 degrees.
Return to the starting position and repeat on the other side
For a variation, try stepping backward into the lunge
Clock lunge
Complete a traditional forward lunge, then take a big step to the right and lunge again
Finish off the semicircle with a backward lunge, then return to standing
Aim for 10 reps, then switch legs
Curtsy lunge
When lunging, step your left leg back behind your right leg, bending your knees
Lower your hips until your right thigh is almost parallel to the floor
Remember to keep your torso upright and your hips square
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