Strength Anywhere: No-Equipment Exercises for Power

Stand with feet shoulder-width apart.

Lower hips as if sitting back, keeping knees over ankles.

Return to the starting position, engaging leg muscles.

Energized feelings

Bodyweight Squats

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Start in a plank position with hands shoulder-width apart.

Lower chest toward the floor, then push back up.

Maintain a straight line from head to heels.

Push-Ups

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Step forward with one foot, bending both knees to a 90-degree angle.

Push back to the starting position and repeat on the other leg.

Lunges

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Support body on forearms and toes, forming a straight line.

Engage core muscles and hold for a set duration.

Plank

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Begin in a plank position.

Bring one knee toward the chest, alternating quickly.

Mountain Climbers

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Sit on the edge of a sturdy surface, placing hands beside hips.

Lower and lift the body using arm strength.

Tricep Dips

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Combine squat, plank, and jump for a full-body exercise.

Burpees

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Lie on the back with knees bent, lift hips toward the ceiling.

Squeeze glutes at the top and lower hips back down.

Glute Bridges

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Support body on one forearm, creating a straight line.

Engage core muscles, holding the position on each side.

Side Planks

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Lift knees toward the chest alternately while jogging in place.

High Knees

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