We know that getting to the gym can be challenging at times. Whether you’re a new parent struggling to even get out of the house or are balancing a hectic schedule, your health doesn’t have to suffer if you gym pass has been collecting dust as of late.
Likewise, if a membership is out of your budget there’s no reason why you can’t get back to basics with your fitness regime.
Body weight workouts are the perfect solution. Super versatile and zero equipment required. So, we knew exactly who to talk to about maximising your body weight workout… Matt Fox! Former elite athlete and founder of Bodyweight Built.
When it comes to exercises and progressing your body, there is too much noise and hype about jumping on the latest fitness trend or fancy machines. Functional fitness and body weight training is the fundamental base for all things strength, health, and fitness. There is no need to overcomplicate exercises or routines and the best part about it is it can be done any time anywhere, even the comfort of your own home.
What are compound exercises you may ask? Compound exercises are exercises that require multiple muscle groups to complete. Instead of isolating a single muscle, these compound movements require several muscles to work together at once thus, helping the body burn more calories (fat).
I’ll give you some of the best compound exercises to help develop a strong, fit body from home!
Get back to basics
Do the basics and get good at them! Get strong and master the technique of the basic compound exercises first and then as you progress you can move onto more advanced progressions of each.
Great for your all over upper body and core simply done with a bench or chair behind you, hold onto the edge of it with your hands extended and shoulder width apart.
You can extend your legs straight out in front of you or bend at the knees to make it slightly easier.
Keep your torso and back close to the end of the bench and lower your body down by bending at your elbows.
Keep your elbows in and pointing backward, once there is an angle slightly smaller than 90 degrees between your forearm and upper arm, use your triceps to bring your upper body to the starting position again.
Single leg deadlift
Great for toning your legs, glutes, core and building strength.
Standing up straight, feet slightly wider than shoulder-width apart and knees slightly bent (not locked).
Bend forward at your hips so your back is parallel with the ground while extending one leg straight out behind you.
You can extend your arms in front or down by your side for balance.
Bend on the front leg until your knee is at 90 degrees. Your chest and torso should be facing the ground with a straight spine.
Using your hamstrings and glutes to pull your upper body back into the start position.
Repeat all reps on one leg then swap legs and repeat.
A great exercise that works multiple muscles and joint stabilizers, great for stability, mobility and flexibility.
Standing in an upright position, take a step forward and lower your body down until your rear knee is almost touching the ground.
Do this with keeping your torso upright, chin up and eyes looking straight ahead.
It’s important not to slouch or hunch forward over your front knee.
Once lowered with rear knee almost touch the ground and front leg making a 90-degree angle with your thigh and lower leg, push back up from your front leg to the standing starting position.
Push Ups offer many benefits including whole body tone, cardio workout and improvement of your posture to name a few.
When on the ground, palms facing down and slightly wider than shoulder-width apart.
Feet should be outstretched behind you so you can draw a straight line from the tip of your head to your feet.
Your arms should be supporting your weight, lower your chest towards the ground keeping your body straight (don’t let your hips sag) , once your chest is close to the ground, push back up to the starting position.
These 5 key moves are a great foundation to building strength at home so your crazy schedule doesn’t have you lagging behind in achieving your fitness goals!
For further information on how to get your health & fitness back on track outside of the gym visit Body Weight Built
Matt founded Body Weight Built, a PT business that specialises in 100% bodyweight online programs that can be done by anyone, anytime, anywhere. With plenty of success stories from his clients, including his wife Wilda, who lost 26kgs in the first 8 months after giving birth while using Matt’s program.
Matt is also a dedicated husband, father and survivor of testicular cancer.
Matt is a big believer in getting people outdoors and away from the gym to train. And since he started training exclusively outdoors 18 months ago, he has experienced great results including an improved physique, less injuries from weight lifting and no joint pain. He is fitter and stronger than ever before, plus it’s time efficient. He also now stresses less about finding a gym to train in while travelling!