Believe it or not, if you want to build strength and improve your overall muscle tone, weightlifting isn't your only option. You can achieve both tone and strength by using a weight you're never without: your body. Squatting down to pick something up, standing from a seated position, and jumping off a curb are all everyday examples of bodyweight exercises. More fitness experts are advocating for bodyweight training because you aren't just sculpting your muscles, you're learning functional movement patterns.
Shaun T, creator of the popular Beachbody program Insanity, told POPSUGAR that his favourite bodyweight exercises are the plank and the push-up. "You work your shoulders, your core, you have to keep your butt tight, your legs work, and your back has to be involved," he said.
If you want to transform your body, try this quick workout from Shaun T. Do 20 push-ups in a superset (completing two exercises with little to no rest in between) plus a 20 to 30 second plank for "muscular endurance and core strength." Repeat for two to three rounds.
Ahead are some push-up and plank variations to use for your workout.
Start in a plank position with your arms and legs straight, shoulders above your wrists.
Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
If this is too difficult, do the exercise with your knees on the floor.
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Diamond Push-Up
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Begin in plank position. Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
After an inhale, exhale to bend your elbows, lowering your chest toward the floor.
Inhale to straighten the arms. This counts as one rep.
If this is too difficult, try separating your hands a couple inches or widening your feet slightly. Still too hard? Lower the knees to the ground.
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Spider-Man Push-Up
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Start in a traditional plank position with your hands under your shoulders and your body in one straight line.
Bend your elbows out to the side to lower your torso toward the floor, and bend your left knee to touch it to your left elbow.
As you straighten your arms, return to plank position, bringing your left foot next to your right. Repeat this move on the other side. This counts as one rep.
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Chaturanga Push-Up
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Start in a plank position with your arms and legs straight, shoulders above the wrists.
Keeping your upper arms parallel, bend your elbows and lower your chest until your shoulders are in line with your elbows. The elbows should touch your ribcage. Inhale to straighten the arms. This counts as one rep.
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Push-Up Rotation
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Start in a plank position with your shoulders over your wrists and your legs out behind you, your feet hip-distance apart. Pull your navel in and keep your back straight.
As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom for one breath.
Raise back up to push-up position. As you reach the top, keep moving in a fluid motion to side plank position. Release your right arm and raise it to the ceiling, keeping your body in a long diagonal line. Hold for one breath, then move back into plank position.
Repeat the push-up, twisting the opposite direction and bringing your left arm toward the ceiling. Return to plank position to complete one rep.
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Elevated Push-Up
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Start in plank position, placing your palms on a stable surface like a wall, chair, kitchen counter, back of couch, or bench. Keep your arms and legs straight with weight on your toes, shoulders above the wrists, and core engaged.
Take a breath in, and as you exhale, bend your elbows out to the sides and lower your torso toward your hands. Stop when your shoulders are in line with your elbows. Inhale and straighten your arms to return to the starting position. This counts as one rep.
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Plyo Push-Up Prep
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Start in a plank on your knees. Move your left hand out to the side, then bend both elbows, lowering your torso toward the mat. Straighten your arms to return to plank. This completes one rep.
Switch your hands, bringing in the left hand while stepping the right hand wide — this is where you should try jump off your hands. Perform a push-up. This completes one rep.
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One Arm Med-Ball Push-Up
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Start in a plank position with your left hand on a medicine ball.
Keeping your torso square to the floor, perform a push-up by bending and straightening both arms. If a traditional push-up is too challenging, lower your knees to the floor.
Roll the ball to the right hand and do another push-up. This completes one rep.
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Feet on Medicine Ball Push-Up
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Begin in plank position with you toes resting on a medicine ball.
Keeping the core engaged, bend and straighten your arms to complete a push-up.
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Push-Up and Rotate
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From a plank position, perform a push-up. At the top of the push-up, rotate to the left, coming into a side plank and reaching the right arm to the ceiling.
Return to the plank position, do another push-up, and rotate into a side plank on the right. This counts as one rep.
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Plank
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Start resting on all fours.
With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board.
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Elbow Plank
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Start on the floor, resting on your forearms and knees.
Step your feet out one at a time, coming back into plank position.
Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
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Side Plank Leg Lift
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Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your right foot.
Flex both feet if you can, and either rest your top hand on your upper hip or extend it in the air. Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip. Slowly lower it back to your bottom leg. This completes one rep. Perform on both sides of the body.
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Star Plank
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Come into a side plank on the left side. Flex both feet and lift your right arm straight in the air.
Keeping your spine lengthened and your abs engaged, lift your right leg up as high as you can without letting your waist sink to the ground. Next, slowly lower your right leg back to the starting position. This counts as one rep. Perform the exercise on both sides of the body.
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Modified Plank on Knees
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Start an all fours and walk your hands forward until your body forms a straight line from your head to your knees. Keep your abs lifted away from the floor and do not allow your pelvis to sag.
Lift your feet toward your butt to engage your hamstrings and glutes.
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Circling Plank
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Begin in an elbow plank with your forearms resting on the top of a ball.
Keeping your core strong and your body still, use your arms to roll the ball in small counterclockwise circles in each direction.
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Spider-Man Plank
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Start in plank position, and bring your left knee to your elbow. Place your left foot back on the ground.
Alternate sides, bringing your right knee toward your elbow, then place your right foot back on the ground. This counts as one rep.
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Plank Side Walk
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Begin in plank position with your hands underneath your shoulders, body in one straight line.
Simultaneously cross your right hand over your left as you step your left foot to the left. Then simultaneously step your left hand and right foot to the left, so you're back in plank position. Your hands move together as your feet step apart.
Repeat this for five steps to the left and five steps to the right to complete a rep. Be sure to keep your hips low as you move, drawing the navel toward the spine.
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Plank With Shoulder Tap
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Begin in a plank variation with your feet slightly wider than your hips for added stability.
Keeping your torso stable, bring your right hand to your left shoulder, then return your right hand back to the mat.
Bring your left hand to your right shoulder and return it to the mat. This counts as one rep.
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Side Plank Dips
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Begin in a side elbow plank on your right side with straight legs and your feet stacked.
Inhale and lower your pelvis to the floor so that your right hip hovers just off the floor. Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.
This completes one rep. Perform this exercise on both sides.
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Plank Jacks
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Begin in plank position with your feet together. Keep your upper body stable and engage your abs.
Begin doing jumping jacks with your legs. Hop them wide, then hop them together. Jump as quickly as you want.
This completes one rep.
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Two-Point Plank
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Start in a plank position. Cheat your right leg toward your centre line, and lift your left leg off the ground so your heel is even with your pelvis.
Keeping your torso steady, reach your right arm forward. Really brace through the abs by pulling your navel to your spine. Hold this position for 10 seconds.
Keeping your torso stable, bring your right elbow to your left knee under your body. Do not round your back or twist your spine, and keep your pelvis down. Then reach the arm and leg out and away from each other. This counts as one rep.
