Fitness requires utmost consistency and perseverance through rigorous workout routines. However, there are external factors–intense traffic jams and sudden midnight shifts–which hinder you from going to the gym on time. Body weight exercises (read: no weights and machines) require incorporation of both mobility and strength for you to achieve a total-body workout. Here’s our casy but tried-and-tested guide to building muscle with your own weight. For beginners, try each exercise to 10 repetitions with three sets. As for intermediate gym goers, circuit train to failure.

MONKEY PUSH UP

Muscle group: Chest Do a regular push up position and then press up with your arms fully extended Rotate and kick left leg underneath the body and to the other side. Repeat with other leg and that makes one rep.

STORK STANCE V

Muscle group: Core Find your balance and then stand on one leg with your knee slightly bent and your hip flexed. Extend your other leg behind to about 45-degrees from the ground but parallel to your torso. Extend arms down to the ground with hands open and thumbs pointed. Now lift your arms toward the sky while squeezing your shoulder blades. Finally, lift as high as you can without falling.

POWER BURPEE

Muscle group: Hamstrings, cardiovascular Drop into push up position and then jump into a squat form. Follow with a 6-inch jump off the ground and then drop into a squat again. Finally, do an explosive tuck jump by pulling your knees in and flying as high as possible.

SPLIT DROPS

Muscle group: Glutes, hamstrings, quadriceps Start your feet together and split-squat jump with one leg in front of the other. Do the same for the other leg. Jump back to starting position and that makes on rep. Best to repeat for 20 total repetitions while alternating legs.

REVERSE CRUNCH

Muscle group: Abdominals With your back on the floor, fully extend your legs in front and raise your arms straight in the air. Roll your knees to your chest and then press them up in the air. Afterwards, go back to starting position and that makes one rep.

 

This article was originally published on Garage Magazine July 2016