Bodyweight Training

There is a common misconception that a gym membership is required for you to obtain a great workout.  Although special gym equipment can be beneficial to an exercise session, you can still sweat and work hard by utilizing just your bodyweight.   These exercises can be done anywhere, anytime, and have been shown to achieve gains in strength, flexibility and overall health.   Plus, it doesn’t cost a thing!

Below are 4 exercises which will keep you thriving throughout the day. 


  • Stand with your feet shoulder width apart and toes slightly pointed out
  • Inhale and push your hips back and bend the knees as if you are sitting in a chair  
  • Keep your feet flat on the ground and lower until your thighs are parallel to the ground
  • Exhale and stand up tall.  Repeat for 10 repetitions
  • Modification Options: Push the hips back and lower to a quarter squat
  • Benefits: Squats are also great for toning and strengthening leg muscles


  • Place your right foot in front and left foot behind you  
  • Your front foot should be flat on the ground and your back foot should be on its toes  
  • Inhale and lower your back knee to the ground and bend the front knee
  • Both knees should form a 90-degree angle  
  • Exhale and return to starting position
  • Repeat for 10 repetitions and switch to the other side
  • Modification Option: Bend the back knee and lower halfway to the ground or using a chair or wall to support you  
  • Benefits: Lunges can improve balance and strengthen your lower body

Wall Push-Ups:

  • Stand close to a wall and place your hands wider than shoulder width apart
  • Stand up tall and engage the hips and core
  • Inhale and slowly lower your body to the wall and bend your elbows
  • Exhale and push your body away from the wall and straighten your elbows
  • Repeat for 10 repetitions
  • Modification Option: A modified push-up is lowering down halfway  
  • Benefit: Wall-push-ups develop upper body strength and improve core stability


  • Place your forearms on a chair or ground with your knees bent on the floor
  • On an inhale, lift your knees off the ground and engage the core and hips  
  • Your body should be in a straight and neutral position from the head to the feet  
  • Hold for 20 seconds and slower lower down  
  • Modification Option: A modified plank is performing this exercise on your knees  
  • Benefits: Planks help strengthen and tone your abdominal and back muscles