Everyone likes to be comfortable, but it’s a serious problem when that complacency creeps into training. A surefire way to see diminishing returns with your workouts, or fall into a rut, is to do the same exercises over and over again. The foundational bodyweight exercises we’re all familiar with—pushups, pullups, squats, or lunges—are essential for a reason. They are big moves that engage multiple muscles at the same time and can be done just about anywhere. But as effective as these exercises are, they can only take you so far.
They say that variety is the spice of life and this is also very true for a life of fitness. Not only that, but it’s crucial to building a well-rounded and well-rounded physique. But that doesn’t mean you have to ditch your favorite bodyweight routine entirely. In fact, you can accomplish a lot simply by modifying those more traditional movements to target different muscle groups. So in that quest, here are some variations on upper and lower body exercises that you can perform with little to no equipment needed.
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Instead of: Push-Up — TRIANGLE (OR DIAMOND) PUSH-UPS
Why:
The traditional push-up is an exercise that works the pectoral, shoulder, and anterior deltoid muscles. By doing this triangle variation, you add difficulty, adjust which part of the chest you’re targeting, and also make it one of the best triceps movements out there.
How:
Get into a plank position, starting by lying on your stomach on the floor and placing your palms directly under your chest. Index fingers and thumb together to form a triangle or diamond shape. Your elbows should be close to your torso and pointing behind you. Engage your core, thighs, and glutes as you push yourself off the ground until your arms are nearly extended. Lower yourself back down to the starting position, with the backs of your hands touching your inner chest before starting your next rep.
Additional Credit:
Since this exercise requires your hands to be free, you can add difficulty by wearing a weighted vest like this one from 5.11 Tactics.
Instead of: Pull-ups — WORLDWIDE
Why:
The traditional pull-up is one of the best upper body exercises, especially good for your shoulders, back, and arms. By doing this “around the world” variation, you’re strengthening your biceps in a major way, by putting your entire body weight on one arm at a time.
How:
Hold on to the pull-up bar with a wide, overhand grip. The starting position is called active suspension, with the feet off the ground and the body extended. From this position, lift your body weight toward your right hand until the bar is at chin height, then, keeping your body elevated, slide toward your left hand. Lower the weight back down in a controlled manner, then repeat the movement but starting with your left hand.
Additional Credit:
Since this exercise requires your hands to be free, you can add difficulty by wearing a weighted vest like this one from 5.11 Tactics.
Instead of: Squat — PISTOL SQUAT
Why:
The traditional squat is one of the best ways to train your quads, hamstrings, and glutes. Since your entire body moves fluidly, it’s also great for your mobility and balance. Before moving on to this move, the single-leg squat has the same principles, but it doesn’t require the leg to be parallel to the ground, making it more manageable. But by doing this variation of the pistol squat, you’ll build strength, mobility, and especially your balance.
How:
Start by standing with your feet together under your shoulders. Extend your arms straight out in front of you. Once you’re ready, lift your right leg off the ground, keeping it in a straight line in front of you like your arms, and begin to lower your body with your weight on your left leg. Do this in a slow and controlled manner, keeping your core engaged and balanced. Continue lowering until your left leg is parallel to the ground, then slowly rise up. Repeat on the other side.
Additional Credit:
Since this exercise requires your hands to be free, you can add difficulty by wearing a weighted vest like this one from 5.11 Tactics.
Instead of: Thrust — FORWARD STIMULATION WITH ROTATION
Why:
The traditional lunge is another great exercise for the lower body, including the quads and glutes, that also promotes mobility to a greater extent than squats. This variation with an extra rotation adds an extra challenge to balance and focus while carrying your body weight on each leg for longer.
Not only that, but it also tackles the obliques in a substantial way.
How:
Start with your feet hip-width apart and your arms extended straight out in front of you. Step forward with your left foot and slowly drop into a lunge position where your left thigh is parallel to the ground. Once there, rotate your arms and torso over your left leg while keeping your posture straight. Roll back to face forward, then return to the starting position in a controlled manner. Repeat on the other side.
Additional Credit:
For those looking to take this exercise to the next level, try holding a sandbag or dumbbells throughout the movement, like the ones in Rogue.
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