Don't Wait to Lose Weight

Contributions by Noah Wright | Photos by Lexi Wicks

While summer is way off in the distance, the quarantine weight gain is real for many of us and it is never too early to start working out at home. We have compiled a list of low cost, high intensity exercises that don’t require weights.

So, what are you waiting for? The time is now to start your new weightless workout routine. Follow these simple steps to start your at-home exercises today.

Exercise #1: Towel Pull-ups

This exercise works similar muscles as regular bar pull-ups such as: the latissimus dorsi, biceps brachii and rhomboids; it also works the gluteus medius and erector spinae. 

To complete this exercise:

1. Lay on your stomach with your arms stretched out overhead holding a towel just outside shoulder-width, keeping it taught the entire time. 

2. From this starting position you will pull your arms into your body simulating an actual pull-up by contracting the upper back and latissimus dorsi. 

3. Once the towel reaches your upper chest, return to the starting position by straightening your arms to complete the repetition.    

Exercise #2: Assisted Pistol Squats

This exercise works the quadriceps, glutes, adductors, hamstrings and core. 

To start this exercise: 

1. Grab the door frame with one hand and lift that same side leg off the ground. 

2. Holding the door frame as support and keeping the same side leg off the ground the whole time, lower yourself down into a single leg squat by bending the knee and pushing your hips back. 

3. Squat down to a depth that is most comfortable for you. 

4. Once that depth is reached, squat back up by driving the heel of the downed foot into the ground and extending the leg. 

5. Switch sides when all repetitions are completed for that side.

Exercise #3: Pike Push-ups

As a push-up variation, this exercise works the deltoids, trapezius, triceps, chest and latissimus dorsi. 

The starting position for this exercise is similar to a push-up…

1. However, unlike a conventional push-up where your body is flat, with this exercise you will raise your hips toward the ceiling so that your head and shoulders are pointing toward the ground at a 45-degree angle. 

2. From this position lower your head to the ground by bending your arms until they reach a 90-degree angle at the elbows. 

3. Now, from this bottom position, extend your arms until you are back at the starting position to complete the repetition.  

Exercise #4: Skater Lunges

This exercise targets the quadriceps, gluteus maximus, adductors and core. 

To begin:

1. From a standing position, step one leg out directly at 90-degrees and bend the opposite leg to complete a side lunge. 

2. Return the extended leg back. 

3. Instead of returning to a standing position, bring that leg behind the other, crossing your own mid-line at a 45-degree angle and complete another lunge. 

4. Then return to a standing position to complete the repetition. 

5. Alternate legs each repetition.  

Exercise #5: Plank

This exercise works the rectus abdominis, erector spinae and deltoids. 

This exercise has a similar starting position to the push-up:

1. Instead of the hands being in contact with the ground, you will be on your forearms which are positioned so that your elbows are directly under your shoulders and a 90-degree angle is formed at the elbows. 

2. This exercise is an isometric one meaning that there is no movement. Instead, you are going to hold the starting position for a desired time. 

3. The whole time you are focusing on flexing the abdominals until you are done. 

Exercise #6: Prone Superman

This exercise works the erector spinae, gluteus maximus and abdominals. 

Starting from a prone position:

1. With your arms stretched overhead, slowly lift your arms and legs up from the ground, until you reach the point where your chest begins to come off the ground. 

2. As this is also an isometric movement, you will hold your arms and legs off the ground for a desired amount of time. 

3. Focus on keeping your pelvis and stomach on the ground as much as possible the entire time. 

4. After the desired amount of time, lower your arms and legs back to the ground to complete the exercise. 

Exercise #7: Dead Bugs

This exercise boosts abdominal strength and builds lower spine stability. 

To start this exercise:

1. You will need to lay on your back with your arms stretched out toward the ceiling and your knees bent so that they are over the hips with the shins parallel with the ceiling.

2. From this position, press your lower back into the ground while simultaneously lowering one arm and straightening the opposite leg until both are parallel to the ground about a couple inches from the floor. 

3. Hold this position for a couple seconds before returning back to the starting position to complete the repetition. 

4. Alternate sides each repetition.

Exercise #8: Tempo Hip Curl

This exercise works the abdominals, glutes, erector spinae and hamstrings. 

The starting position is that of a sit-up:

1. Begin as you are laying supine and your legs are bent so that your feet are flat with the ground. 

2. After this starting position, flex your abdominals and press the lower back into the ground so that you have a stable core. 

3. Slowly lift your hips off the ground trying to raise one vertebrate at a time from the ground. 

4. Keep curling your hips up until the middle of your back starts coming off the ground. 

5. Once this point is reached, reverse the process by uncurling your hips one vertebrate at a time until back to the starting position to finish the repetition.