Buzz
Many home workouts claim to build strength, but not all of them are truly effective. If your heart rate is skyrocketing and you've lost track of how many reps you've done, chances are you're not engaging in a proper strength training session.
A lot of those workouts simply don't challenge you enough once you're beyond the beginner stage. If you're strong enough to squat 100 (or 200 or 300) pounds at the gym, doing air squats, no matter how many, won't give your muscles the challenge they need.
Just like lifting heavy in the gym, the bodyweight exercises that truly push you are the ones that can only be sustained for a few reps and require a rest before continuing. Now, let's dive into some exercises that meet these criteria.
Jackknife pull-ups
In this variation of pull-ups, you position your feet on a block or bench, then perform the pull-ups (or chin-ups) as you would normally. This modification is simpler than a traditional pull-up, so even if you're not yet able to do a strict pull-up, you might still manage these. And if you can do a few pull-ups, you'll find that you'll be able to do even more of these.
Pike push-ups
This movement is more challenging than a regular push-up but less so than a handstand push-up. With your legs supported on the ground or a bench, your arms only need to be strong enough to lift your torso. Increase the difficulty by raising your feet higher and bringing your torso more upright; decrease the difficulty by lowering your feet.
Shrimp squats
Squats become significantly more challenging when you take away the use of one leg. Shrimp squats are a variation where your non-working leg is positioned behind you. These become more difficult when you hold your foot and touch your knee to the floor, and easier if you place your free foot lightly on the ground or a bench or box. For more guidance on how to perform them, check out the video above.
Two-chair dips
Dips are an excellent exercise for building strength in your arms and chest, and ideally, you’d use parallel bars to perform them. (Many parks feature a set of bars as part of a fitness trail, or you may come across a convenient set of railings.) If this isn’t an option and you’re not quite ready to buy gymnastics rings or a dip station, try the two-chair dip. Place each hand on a chair and lower yourself as much as you can comfortably between them, resting your feet on the ground if needed. To increase the difficulty, place your hands on the backs of the chairs or find a higher surface like a pair of kitchen counters.
Step-ups
Here’s another variation of squats, and you can add weight if you want to. These step-ups aren’t the small six-inch aerobics style. Get yourself a sturdy high box (or a chair, bench, landscaping rock, or anything similar) and step up onto it, then step back down. Make the movement easier by using a lower box, or make it more challenging by slowing your pace or holding a weight.
Inverted rows
Apart from pull-ups, there aren’t many bodyweight exercises that effectively target the biceps and lats. That’s why inverted rows are a key part of your bodyweight training routine. You can perform them on a bar (or even a railing or similar surface), or you can try this version by doing them under a sturdy table.
Harop curls
If you’re missing deadlifts for hamstring activation, give this bodyweight move a try, which targets similar muscles. All you need is something to secure your feet—have a partner hold them down or wedge them under a couch or strap them to a bench. The main feature of a harop curl is the hip bend as you lean forward. For a more challenging variation, check out the next slide.
Nordic curls
The notorious Nordic curl is a challenging yet highly effective move. Similar to pull-ups, you can ease your way into them with negatives or resistance bands—or continue with Harop curls until you're ready to tackle this more difficult variation.
Reverse Nordic curls
This exercise starts just like a Nordic curl, but instead of hinging forward, you hinge backward, targeting your quads rather than your hamstrings. Stronger by Science offers a detailed article explaining why this move is fantastic for your quads, but honestly, it convinced me with ‘it works the quads and isn’t a one-legged squat.’
Copenhagen planks
Copenhagen planks engage your adductor (inner thigh) muscles along with your core. Think of them as a more intense side plank. To make them easier, perform them from your knee, use a lower surface, or assist with your other leg.
Negative pull-ups
If jackknife pull-ups aren’t challenging enough for you, try the negative version of regular pull-ups. Lowering yourself slowly to the ground will help develop the same muscles responsible for pulling yourself up. You can step off a box, like in the video, or jump up to the top of the bar and then lower yourself down.
Ab rollouts
The ab wheel is an excellent tool, but it’s not a necessity. You can use gymnastic rings or a TRX-style suspension trainer, or simply use sliders under your hands, as shown in the video above. You can buy sliders or improvise with anything that slides easily on your workout surface. (Paper plates work surprisingly well on many floors.)
