Bodyweight Training - Ova Fitness

Bodyweight exercises instead of a gym

Tired of an expensive gym membership? No problem! Our bodyweight training plan gets you in better shape than any gym. Whether in the park, at home in the living room, traveling, or on the beach – you can do these fitness exercises without equipment spontaneously and anywhere.

All you need is your own body weight. We have put together the 12 most effective bodyweight exercises for you.

Your bodyweight training plan

The best way to do the training with your own body weight is in a circle. Do the exercises with your own weight in quick succession. You can either orientate yourself after a set time, eg one to two minutes per exercise.

Or you determine a certain number of repetitions for each fitness exercise. The repetitions for each bodyweight exercise are of course different – after all, you can do a lot more sit-ups than push-ups.

You should try to complete the bodyweight training plan three to four times a week – if possible not on subsequent days so that your muscles can regenerate.

You can support your body in building muscle by supplying proteins. For example with that Women’s Best Fit Pro Whey Protein ensures optimal muscle growth after training.

Ready for your bodyweight training? Here we go!

Pushups:

Starting position: Lie face down on the floor or an exercise mat with your arms outstretched, about 3 feet apart, and at right angles to your body. Keep your back straight throughout the exercise.

Allow your body to sink almost to the floor by bending your elbows.
Push yourself off the floor and return to the starting position by tightening your chest muscles.
Repeat this movement as often as specified on your bodyweight training plan.

Back Kick:

Starting position: Perform a quadrupedal position on the ground or an exercise mat. Your arms are positioned at a right angle to your torso, with your palms facing each other. A 90-degree angle should be maintained between the hamstring and calf throughout the exercise.

Lift your leg up till the back of your thigh is in line with your back to do the action.
For a few seconds, hold this position.
Once you’ve returned to the starting position, switch legs.
Follow your bodyweight training plan’s instructions and perform the fitness workout as directed.

Ironing board:

Starting position:As with the push-up, this position is extremely similar. To differentiate the two movements, your forearms must touch the floor. Lie down on your back with your forearms parallel to the floor so that they make a straight line with your body.

Try to maintain a straight back and avoid arching in any way by focusing on the abs.
As directed by your bodyweight training program, perform this exercise as many times as it is recommended.

Side plank:

Starting position: Lie on one side and raise your hips while supporting your body with your foot and forearm.

Hold this for as long as it says on your bodyweight training plan!

Push-Up Squat Jump:

Starting position: Squat down and touch the floor with both hands.

Jump backward with both legs while keeping your arms straight.
From the push-up position, move your feet back into a squat position.
Repeat the exercise as often as your bodyweight training plan allows.

Big lunge:

Starting position: Standing. Keep your back straight throughout the exercise.
Step forward with one foot and put your other foot down.
Straighten the standing leg’s hamstring and calf by bending the knee until they form a straight angle.
The rear knee should be virtually touching the ground when seated.
Engage the quadriceps of your standing leg as you rise back to your feet and begin the process over again.
Then it’s back to the beginning. Repeat the exercise with the second leg as a standing leg now.
Perform this exercise as many times as your bodyweight training program instructs you to.

Climber:

Starting position: Start in the push-up position. Bend one leg and bring the knee under your hip.

Change the position of the legs quickly and dynamically.
Repeat the exercise as often as indicated on your bodyweight training plan.

Spider Ups:

Starting position: push-up position.
Begin the movement by lifting one foot off the ground.
Twist the leg and bring it towards your elbow. Simultaneously lower your body and do a push-up.
As you move back up, the leg returns to the starting position.
Repeat the movement with the other leg.
Repeat this movement as often as your bodyweight training plan requires.

One-legged bridge, lying:

Starting position: Rest your body on an exercise mat. Knees bent, feet flat on the floor. Your hips should be somewhat wider than the distance between your legs, and your toes should point away from you. Legs should be raised and stretched.

Perform the movement by lifting your hips and buttocks off the floor.
Try to hold this posture for a few seconds, making sure your leg stays straight.
Do this exercise as many times as your bodyweight training program instructs you to.

Split Jumps:

Starting position: The front leg is raised, and the back knee almost touches the floor. Make sure the front knee is over the midline of the foot.

Try to get as high a jump as possible while simultaneously stretching your arms above your head.
While you’re still in the air, flip your legs around.
Now you’ve reached the point where you can get back to where you were.
Repeat the motion with the other leg.
Do this action as many times as your bodyweight training recommends.

Sumo Jump Squats:

Starting position: Standing with both feet placed wider than shoulder width, toes pointing slightly out. Keep your head and back straight throughout the exercise.

Lower your torso by bending your knees and hips. Hold your hands in front of your body.
Continue the movement until the angle between your thigh and calf is a little less than 90 degrees. Now your hands should be touching the floor.
Jump as high as you can and land in the starting position.
Repeat this movement as often as specified on your bodyweight training plan.

Jump push-up:

Starting position: Standing.
Squat down and touch the floor with both hands.
Jump your feet back while keeping your arms straight.
Do a push-up.
From the push-up position, bring your feet back into a squat position. Stand up.
Repeat this movement as often as specified on your bodyweight training plan.

Toe Stretcher:

Starting position: Lie supine on the floor or on an exercise mat with your arms stretched overhead. Your legs should be at a 90-degree angle to your torso.

Raise your outstretched arms and try to touch your toes.
Slowly return to the starting position.
Do this exercise the number of times specified on your bodyweight training plan.