7 Effective Full-Body Exercises That Aren’t Burpees
There’s no denying that burpees are one of the most dynamic and effective bodyweight exercises around. There’s also no denying that burpees are hard as hell. Sure, we love the move for the immediate full body burn it delivers (no equipment necessary!), but sometimes we just want to switch it up and challenge ourselves in a new way.
So, in the spirit of diversifying our full body exercises, we asked Aaptiv trainers to share their favorite bodyweight exercises that aren’t burpees. As always, if you’re trying these moves for the first time, start slow and don’t perform too many reps at one time. Focus on good form and get comfortable doing the moves and using all the right muscles for support before taking off full speed ahead.
Read on for our trainers’ favorite bodyweight exercises. Then, if you’re looking for more challenging full-body workouts, check out more of their bodyweight classes in the strength training section of the Aaptiv app. Sign up here!
<b>Hollow Body Hold, Aaptiv Trainer </b>
: Start flat on your back on the ground with your arms raised above your head so your biceps rest by your ears. Point your toes and start to slowly raise your legs. As you do that, also raise your head, arms, and shoulders off the ground in one fluid motion. Squeeze your abs and glutes tight as you find the lowest point you can hold your arms and legs above the ground while keeping your lower back pressed into the mat (not arched). Hold for 10 seconds and release back to the ground.<b>Jenn Giamo</b>
Start in a traditional plank position with your elbows bent, forearms resting on your mat, and palms flat to the ground. Keep your body straight and pull your abs into your back as you lift your right arm and place your palm where your elbow was resting below your shoulder. Repeat with your left arm until you are in a push-up plank position. Starting with your right arm, lower back down so that your elbow sits below your shoulder and palm rests on the ground in front of you. Repeat on your left arm until you’re back in your original plank position. <b>Jessica Muenster</b>
Stand up straight with feet hip-width apart, knees slightly bent. Keep arms straight and lowered to your sides. Bend at the hip and extend your right leg back. As you do that, keep your upper body straight and lower the same arm towards the ground for balance. Continue until your upper body is parallel to the ground, and then return to the upright position. Repeat on the left side.<b>Ed Hall</b>
Stand up straight with your feet shoulder-width apart. Maintain a slight bend in your knees as you bend at the waist to touch the floor with your palms. Walk your hands out in front of you until you’re in a push-up position. Reverse and walk your hands back towards your feet and stand tall again.
<b>Kelly Chase</b>
Start in a standard push-up position with your hands below your shoulders and legs extended straight behind you. As you lower your body to the floor in a push-up motion, lift your right leg to the side. Bend the knee, bring it forward, and try to touch your knee to the same elbow. As you physically push up, extend the right leg again to return to your original push-up position. Repeat on the left side.