The 6 Best Total Body Exercises Without Equipment

3. jumps

With Jumping Jacks, also known as Jumping Jacks, you not only improve your endurance, strength and coordination, but also your entire body.

  • Stand at hip height. The arms and legs should have enough space.
  • Your arms are relaxed on your thighs.
  • Jump with your legs astride and at the same time join your arms above your head.
  • Jump off the straddle and bring your legs back together. The arms are lowered again. Your body remains tense throughout the exercise.

10 reps, 3 sets

4. Climbers

Mountain climbers are also an effective full-body exercise for which we don’t need weights either: the focus is on the abdominal muscles, but the legs, lower back, chest and arms are also trained.

  • Assume the push-up position on your mat with your hands under your shoulders and your body in a straight line.
  • Then pull your left leg toward your chest muscles so your knee touches them.
  • Then do the same with the right leg.

10 reps each side, 3 sets

5. Bear crawling

It may sound cute, but it makes you sweat: The bear crawl, also known as the bear walk, primarily challenges your upper body, especially your shoulders and chest muscles. But this exercise also strengthens the middle part of the body and the thighs.

  • You are on all fours. Slightly raise your knees and support yourself on your hands and feet.
  • Now start crawling – your abdominal muscles are tight and your back is flat.

Crawl for 30 seconds, 3 reps

6. Handstand

Yes, you read it right! Include a handstand in your workout. This strengthens the entire body, especially the arms, shoulders, torso, and back. A free handstand also requires strength and tension in the legs.

  • If you’re not that good at handstands, the best way to do it is against a wall.
  • Stand hip-width apart and place your hands shoulder-width apart.
  • Take momentum and stretch your legs in the air until your body is straight.

Try to hold the handstand for about half a minute, 3 reps.


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