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With the rise of CrossFit culture, shows like American Ninja Warrior, and fitness movements like BarStarzz, more people than ever are looking for equipment-free exercise options that they can do at home, outdoors, in a hotel room, or wherever they happen to be incarcerated.
The great news is that there’s no limit to the number of bodyweight exercises you can use to keep your workouts fun and challenging.
Here are three advanced movements from Men’s Health Fitness Advisor BJ Gaddour’s excellent book, Your Body Is Your Barbell. It’s the ultimate manual for how to use your bodyweight to chisel your physique. (So much so, it inspired our choice for the fitness “model” below.)
Lie on your back, raising your heels and shoulders off the floor. Bring your right knee toward your chest and clap under your thigh.
Repeat with your left leg. Keep alternating for 45 seconds.
Crab Touch to Push-up Touch
From a crab-walk position, touch each foot with your opposite hand. Flip over. Do a pushup.
Cross each leg beneath you and touch each foot with your opposite hand. That’s 1 rep. Do 10.
Super Skater Jumps
Stand on your right foot and bound left, landing on your left foot. Jump, raising your right knee.
Land, bound right, and jump up, raising your left knee. Keep bounding for 45 seconds.