Baseball fans, rejoice: it’s World Series time! Instead of sitting on your couch each night, try this bodyweight workout that mixes high and low intensity exercises with different situations throughout the game. The movements are described below. Modifications are also included if you prefer a little less impact or more of a challenge!
Starting in a standing position, put your hands on the ground, jump your feet back, and drop down into a pushup. When you’re back at the top of the pushup, pop your legs forward into a squat, then explode up into the air. That’s one. (I’m tired already!)
Modifications: Remove the pushup and/or jump.
Push your shoulders and hips against a wall and slide down into a squat position, as if you’re sitting in a chair. Your thighs should be parallel with the ground and your feet should be pushing firmly into the floor. Make sure your knees don’t extend over your toes.
Modifications: Come up on the wall a bit (as opposed to being completely parallel.) To make it more challenging, extend one leg out in front of you. (Make sure to alternate legs with each wall sit.) Or, try holding a weight or medicine ball!
Starting with your hands and toes on the floor, lower your chest while keeping your arms close to your body. Without touching the ground, push back up.
Modifications: Lower your knees to the ground. You can also place your hands on a wall and walk your feet back, pushing against the wall instead of the floor. For more of a challenge, raise one leg while completing the pushups.
Drop your hips until your thighs are parallel with the ground. Explode up into the air and come right back down into the squat. These should be done quickly!
Modifications: To decrease the impact, remove the jump. To increase the burn, hold a medicine ball!
Standing in place, step forward with one leg and drop your hips down. Your thigh should be parallel with the ground and your back knee just above the floor. Make sure your front knee doesn’t extend past your toes. Complete 15 repetitions on one leg before switching to the alternate leg.
Modifications: If you need to pass on the lunges, try step ups – find a stairway and step or jump onto the first or second step. Move quickly to boost your burn! To challenge yourself a little more, grab some dumbbells.
In a plank position, quickly alternate driving your right and left knees toward your chest.
Modifications: Put your hands on a sturdy chair (I recommend placing the chair against a wall) instead of completing the movement on the floor. Walk your feet back until you’re on your toes and drive alternating legs toward your chest.
Place your hands on the edge of a sturdy chair (with the chair behind you), fingers pointed toward your back and knees bent. (If you don’t have a chair, you can use a stair or simply place your hands on the ground – the dip will just be a smaller movement.) Lower your body to a 90-degree angle without letting your booty touch the ground. Make sure your elbows stay close to your body and don’t flare out to the sides.
Modifications: If dips are tough on your wrists or shoulders, try this alternative. Sit on the ground with your knees bent and together. Lean back so your forearms and elbows are resting on the ground, shoulders above your elbows. Tighten your core and push up to a seated position (keeping your bottom on the ground). Lower back to the floor by bending your elbows and dropping your forearms. That’s one rep!
While standing, quickly drive alternating knees up toward your chest, getting them as high as possible. This should be done as fast as you can!
Modifications: Slow it down and march in place, but bump the time up to one minute instead of thirty seconds. Throw a front kick in if marching in place isn’t quite enough.
Place your hands on the floor and toes back behind you. Keeping your arms straight, hold as if you’re at the top of a pushup. Don’t let your hips drop; there should be a straight line from your head to your toes.
Modifications: Drop your knees and hold the plank, or complete the movement with your hands on a wall instead of the floor.
While standing, simultaneously raise your hands into the air while jumping your feet out. (Side note: does anyone out there not know what a jumping jack is?!)
Modifications: If you’re looking for something with less impact that will still get your heart rate up, replace jumping jacks with Russian Twists. For this one, you’ll want a weight or any heavy item you can find in your house. Sit on the floor with your knees bent 90 degrees. Lean back a bit and raise your knees, using your core to lift your feet a few inches off the ground. Holding the weight, quickly twist your torso from side-to-side, briefly touching the weight to the floor beside each hip. You’ll complete one rep after touching the left and right sides.
Lay flat on your back. Place your hands underneath your bottom. Use your core to slowly lift your legs all the way up until they’re perpendicular with the ground. From there, lower your legs without letting them touch the ground. Repeat.
Modifications: If leg raises bother you, try a bridge. While laying on your back with your knees bent, drive the heels into the ground and lift your lower back and bottom, keeping your shoulders on the floor. Squeeze the glutes and tighten your core as you come up for a few seconds and lower back down.
Enjoy! (And pretty please make sure to consult a physician if you’re starting a new workout routine!)