Building up workouts using bodyweight exercises can be tough. You might get bored repeating the same steps again and again, and it might be hard to think past your usual postride sit-ups, lunges, and push-ups. Now that most of your workouts are going to take place in your living room is prime time to try something new.
These eight exercises from former NFL star DeMarcus Ware and trainer Jeanette Jenkins will get your moving and light you up. Whether you parse them out through your weekly routine or perform them all together for an intense bodyweight circuit, you’ll find something new that works for you.
Watch how to do each move in their recent Instagram video, and check out the text-based pointers as well.
[Find 52 weeks of tips and motivation, with space to fill in your mileage and favorite routes, with the Bicycling Training Journal.]
Pushup to Pike Ankle Tap: If you’re having trouble maintaining a straight spine, try breaking this up into two separate exercises and bending your knees.
Lateral Triple Knee: Get your heart rate up by focusing on high knees and full arm pumps with each step. Think fast feet.
Reverse Lunge to Front Kick: Maintain an engaged core with your back in neutral at all times. Don’t let your lower back dip as you step behind you. This will help you maintain better lower body stability and control.
Squat Jack: Be intentional with the movement, focusing on total-body tension.
Squat Jack with 180-Degree Turn: Initiate each turn with your hips, not your chest or head.
Mountain Climber + Plank Jack: To benefit from this exercise, it’s important that you own the plank position throughout. Focus on form, rather than speed, and consider regressing the exercise by dividing it into two separate moves.
Ab Tuck to Ab Toe Touch: You can add this exercise to your routine once hollow holds no longer feel challenging enough. Maintain a hollow core position with each phase of the exercise.
Tuck Jump: You’ll build some power here, but the main focus here is moving quickly. If high-impact jumps are uncomfortable on your joints, try performing alternating knee-ups.
