A lot of my friends in the Northeast were snowed in last week. It’s tough to get to the gym when school is closed and roads are impassible. I’ve collected six bodyweight moves you can do for a quick at-home workout when you’re snowed in or just can’t get to the gym. You can also do these bodyweight moves in a hotel room when you travel.
For this bodyweight workout, warm up with a few minutes of dynamic stretching and some jumping jacks to get your heart pumping. Do 3 sets of 10-12 repetitions, either in a circuit or with rest between sets. I prefer working out in a circuit because it keeps my heart rate up. Mix them up and have fun!
Air squats are one of the most important bodyweight moves you can do. They strengthen your glutes, hamstrings, thighs, and quadriceps – all very important for runners. Here’s how to do one:
- Stand with your feet a little wider than hip-width apart. Put your weight on your heels.
- Pull your shoulder blades toward each other and tighten your core.
- Lower your derriere down, keeping your chest up. Try to get your derriere below your knees (below parallel) without falling into the “hole.” Keep your weight in your heels and your feet screwed into the ground.
- Straighten your legs to come back up.
A good, strict pushup is a moving plank. If you have difficulty completing a pushup without assistance, for the purposes of a no-equipment workout, you can drop your knees to the floor. If you have access to a sturdy bench or chair you can push up against a wall that will not move, you can place your hands on that surface to make this easier.
- Begin in a high plank with your hands under your shoulders. Tighten your abs and glutes.
- Begin lowering yourself to the ground, keeping your back flat and your head in a neutral position. Keep your elbows close to your body.
- Keep your core tight as you exhale and push yourself back to the starting position.
I like to include glute bridges when I do bodyweight moves because, as a runner, my glutes need strengthening.
- Start lying flat on your back with your knees bent and your heels a few inches away from your derriere. Your feet should be about hip-distance apart.
- Lift your hips up, then lower them back to the ground.
Starting on your hands and knees, bring the left knee forward directly under the chest while straightening the right leg. With your hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. That’s one rep.
Hollow body hold
The hollow body hold is a serious core burner. It teaches you to keep every single muscle engaged.
- Lie down flat on back and push your belly button down towards the floor. Keep the small of your back on the ground.
- Tighten your core and glutes. Raise your arms overhead, next to your ears, and extend your legs with your toes pointed.
- Slowly raise your legs and shoulders off the ground to a challenging position, where your arms and legs are not on the ground but your lower back is still touching the ground. (You should look like a parenthesis laying on your back.)
- Hold for 20-30 seconds.