You don’t need dumbbells, a bench or a gym to build strength. There are plenty of exercises out there that can be done anywhere using body weight. We've chosen a few moves that will build serious strength and only a few require basic equipment. If you’re getting tired of the same old lifting routine try some of these exercises for a challenge.
A top exercise for strengthening your core and back, planks come in many different forms—side planks, Chaturanga planks, extended planks and tons more. Each variation targets and challenges different muscles, but when done correctly planks can build strength in your abdominal muscles, upper and lower back, shoulders, chest, quads and glutes.
See Also: How to Do a Plank
Like pull-ups, the inverted row targets the muscles in the arms, shoulders, upper back and core, improving posture and strength. Unlike pull-ups, there is no major strain on the shoulder joints and muscles. Another benefit of this exercise is that almost anyone can do it and all you need is a bar.
The move everyone loves to hate, burpees are an incredibly effective exercise for building total-body strength and increasing cardiovascular endurance. The movement is a tough and efficient way to improve functional strength, core strength and joint range of motion.
See Also: How to Do a Burpee
Crawls—as in on-all-fours—may seem like child’s play but they can build serious strength and flexibility in adults. From the bear crawls we did as kids with hips high in the air to stealth crawls used in martial arts training that require expert technique, moving on all fours is a much tougher task than most people think. Try out some crawls, keeping low to the ground and moving quickly to build total-body strength, improve flexibility and find out where your muscles could use some work.
This tough plyometric exercise brings big benefits in terms of cardiovascular endurance and muscular strength. The motion improves core strength through explosive movement and when done correctly there are strength benefits for the shoulders, arms and legs.
The squat is a fairly simple and extremely effective functional exercise that targets the glutes, hamstrings and quads, among other muscles. The move can be adapted by adding weight or adding a jump to make it a plyometric exercise—which makes it significantly more beneficial.
See Also: How to Do a Squat
Tricep dips are great for those looking to strengthen their upper body in a simple but effective way. The move is good for beginners because it’s fairly easy to learn, but not a good choice for those with shoulder or wrist injuries. As the name implies, this exercise primarily targets the triceps and may also strengthen the chest and shoulders as well.
See Also: How to Do a Seated Tricep Dip
This popular upper body move primarily strengthens the chest, shoulder, upper back, triceps and core muscles—but can be amended to target different areas. There are tons of variations of this classic exercise, everything from the single-arm push-up to the planche push-up; some of these dynamic moves will be more challenging than trying to hit your one-rep max on the bench.
See Also: How to Do a Push-Up
This move may look easy, but box jumps are among the most challenging moves out there. The plyometric movement builds cardiovascular stamina while challenging many muscle groups—especially in the lower body. Add this into a circuit or see how long you can safely jump to see major strength benefits.