Some of the bodyweight exercises that are the best to focus on are: • bodyweight squats (and variations) • pushups (and variations) • forward, reverse, or walking lunges • up & down a staircase if one is available • floor planks (holding the plank position from forearms and feet) • floor abs exercises such as lying leg thrusts, ab bicycles, etc. • one-legged bodyweight Romanian deadlifts This list is not fully comprehensive, but I wanted to keep it relatively simple. If you know other good bodyweight exercises, you can add those to your routine also. If you want to keep it real simple and don't want to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results.
The good thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body's muscles worked, and body temperature raised. However, it's usually not enough to break a sweat in only 2 or 3 minutes, so you don't have to worry about sweating in the office or where ever you may be. At most, you might just get a little moist on the skin.
Here's an example workout routine at home or the office (adjust the reps up or down based on your capabilities):
Mon/Wed/Fri 9 am - 10 pushups/15 bodyweight squats, repeat 1X for 2 sets 10 am - plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes) 11 am - 5 pushups/10 bodyweight squats, repeat for 4 sets 1 pm - plank holds (hold as long as possible in 3 minutes) 2 pm - 8 pushups/12 bodyweight squats, repeat for 3 sets 3 pm - plank holds (hold as long as possible in 3 minutes) 4 pm - max pushups/max bodyweight squats in one set (no repeat)
Tues/Thurs 9 am - 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets 10 am - one legged bw Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X for 2 sets 11 am - 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets 1 pm - one legged bw RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets 2 pm - 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets
Published on May 17, 2013